Find your feel-good routine, no gym required
If the thought of joining a gym makes you want to throw out your sports shoes, this article is for you. We’re here to remind you that exercise doesn’t have to be a chore, involve gym memberships, or even make you sweat.
Just like there are hundreds of ways to live, there are also hundreds of ways to exercise. The most important thing is finding what works for you.
Exercise doesn’t have to involve treadmills, dumbbells, or any equipment at all. Science shows that everyday ‘incidental exercise’ — the kind you don’t even think of as exercise — still delivers real benefits. It improves mood, lowers stress, and even sharpens focus and creativity.
Walking to grab a coffee counts. So does window shopping at the mall, tending to your veggie garden, strolling while chatting with friends, or a bout of vigorous vacuuming. Add to that: dancing in your kitchen, hauling the bins to the curb, scrubbing the shower, climbing stairs, and kicking a ball with your kids or pets. It all adds up.
Try this: Next time you tell yourself ‘I never exercise’, write a list of all the ways you move throughout your day. It doesn’t need to be a 60-minute sweat session at the gym to count.
The best type of movement is the type that makes you feel good. If it energises you, clears your head, or leaves you smiling, then you’re onto a winner. Think of movement as less like a ‘workout’ (the name sounds exhausting in itself) and more like a mood reset button you can press whenever you need a little boost.
Studies show that even short bursts of movement can boost your mood. Even a few minutes can spark the release of endorphins, those feel-good hormones that ease stress.
It’s time to unlearn. Movement doesn’t need to be measured, timed, or tracked to count. You don’t need to hit 10,000 steps, follow a programme, or compare yourself to anyone else. All you need is to notice the moments that feel good — and make space for more of them.