How do I start exercising if I hate it more than anything?

I think finding active, useful things you enjoy is best. It can be exercise that gets you from a to b like walking or cycling. It could be a sport that’s sociable or an active hobby (DIY, gardening). It could be something like yoga with a spiritual focus. I loathe exercise for its own sake but have just taken up Reformer Pilates which I’m really enjoying as it takes 100% concentration and is very mindful.

OK so to counter minute watching, you need something that's varied or mentally challenging - this may be why tennis works for you because your brain is busy watching the ball and thinking tactics. Alternatively having a podcast or audio book to listen to can keep your brain busy, perhaps have something you only listen to when exercising so you're motivated to get out again to find out what happens next. For extra reinforcement, pick something about being active (Hit Play not Pause is a favourite) as there's great reinforcement (not to mention a smug glow) from listening to someone extol the virtues of exercising while actually doing it. Indoor cycling or treadmill you can even do it in front of the TV. Exercise snacking can help with boredom too - do single leg moves while brushing your teeth, throw in a few squats while the kettle boils etc.

Feeling uncomfortable pushing yourself can be a result of working in the in-between zone, i.e. too hard to be easy but too easy to be over quickly. I'd try either dialling down the intensity (to the point where you could have a conversation) or do short high intensity bursts where you go as hard as you can for less than a minute. You could mix the two by warming up easily and then doing a 20 second hard-as-you-can effort - it's surprisingly fun to see what you can do and it's over almost before you've had time for it to hurt. Recover fully with a bit more easy effort and then have another try. This type of polarised workout has great physical benefits.

If you do want to feel more comfortable at the gym, finding likeminded people to go with can make it so much easier and more fun. Most running clubs are super friendly and supportive, and will have someone running your pace. That said, running and the gym are not for everyone and there are loads of alternatives. Have a look what's around you - there may be a brilliant martial arts dojo, bouldering gym or parkour club that's right up your street. I do firmly believe there's something for everyone, it's a question of giving it a go.

I've just always accepted it will be uncomfortable but the worst bit is when you're unfit and get the lung burning feeling
For 25 years I came out in full body incredibly itchy hives and swelling when I exercised, until the consultant found a drug that worked

Now it's like a miracle I can move without hives and it's not I have to.. it's that I get to, which is a massive privilege so I always remind myself of that, some people aren't able to

Spin and weights via peloton is my favourite. If I'm struggling I remind myself of how good I will feel after and that I can always stop once I've started (rarely do!)

What about doing a couch to 5k or 5k to 10k or local park run or run club. Sign up for a 10k or something which gives you the incentive to work to a goal

Could you investigate the cost of badminton, table tennis or squash? Is it possible to hire a tennis court by the hour and rope a friend in to play with? Definitely try to find something you love. It'll make it much easier.

I used to really enjoy climbing, bouldering specifically as you don't need a partner, and it was a lot of mental stimulation and problem solving skills (plus masses of adrenaline as I'm scared of heights!). You can go at your own pace and i found people really friendly at my local walls.

I would still do it now but I've just taken up pilates and I can't afford to do both regularly. Maybe once I'm not paying nursery fees!

I hate exercise too but I have to walk my dog twice a day so that helps.

I also bought a fold up exercise bike which has a shelf for my iPad. It would be a total bore-fest without it but scrolling through sm and watching Netflix series really helps, 20-30 mins a day whizzes by.

And the exercise bike was quite cheap too which was a bonus.

If you're clocking up 10k steps per day, you're already doing well. Pilates once a week for your joints. Some sort of resistance exercise, start with squats and modified push ups. Gretchen Reynolds book, "the first 20 minutes" is a great read, it explains that benefits plateau after 20 minutes, so no need to feel guilty if you're not training for a triathlon.

What is it specifically that you don't like, e.g. is it getting sweaty, getting out of breath, feeling sore afterwards, feeling bored doing it? Different sorts of exercise may hit your triggers less, e.g. resistance work mostly doesn't get you as sweaty and out of breath as cardio. Podcasts can help with boredom, and reducing intensity and adding in stretching/foam rolling can reduce post exercise soreness.

If you like tennis then that's a great start, if it's too expensive what about trying another ball sport or seeing if there are cheaper tennis clubs around? It may seem a lot but if you enjoy it and will do it, it's a great investment in your future health and trying other things could be a false economy.

Keeping activity social really helps by creating accountability and making it fun. It can also help to make activity something that you do for a purpose i.e. walking or cycling to the shops and bringing your shopping home.

What is your reason for wanting to exercise? Lots of people lead healthy lives by walking, leading an active life and eating healthily. You don’t necessarily need to be in the gym or doing sport to be healthy.

If weight loss is your goal then you will see far bigger results through changing your eating habits, than by introducing exercise that you will hate doing.

You could try a short no equipment routine like . It’s a bit old fashioned but quick and costs nothing. If you can keep it up daily it should make a big difference. Prince Philip apparently did it every day and he was always in pretty good shape.

When you're watching something and the adverts come on, use that time to do something. Raise your legs out infront of you in sitting position and open/close or raise/lower each leg alternatively.

While waiting for the kettle to boil, get some squats in.

While waiting for toast to pop up, raise each knee up high and 'march' on the spot.

When sorting socks out to pair them up, lay them all out on the floor so you can see the pairs easily, then stand and bend down per sock to pair them.

Basically, I'm quite lazy and find exercise to be so boring, so I do lots of little, mini exercises while doing the mundane, daily things. I mop my floors regularly but some days I get on all fours and give it a good scrub, just to burn the calories!

Can you cycle to work?. I’ve been doing it for over 20 years and it keeps me fit enough and has saved me a fortune over the years!

There's so many different types of exercise you try, maybe you don't hate it all. I hate classes, hate cardio type stuff, absolutely love lifting. Before I found lifting I would have thought I hated exercise too. So try different things without assuming you'll hate it and see.

Would you find it easier to do things at home? I do YouTube weights videos (Caroline Girvan is one example) which are generally about 20 mins and fairly easy for me to fit in.

I think it's about finding what would work for you - so an exercise class out of the house at a set time is something I'd hate, but some people find it really motivating and wouldn't want to do something on their own on YouTube. Neither is better, just work better for different people.

I also run - but again I do this on my own, when it suits me. Joining a club, or a team of any kind, wouldn't be what I'd want.

I also say to myself “if I do this, I will feel virtuous. If I stay sat on the sofa I’ll just beat myself up all night. Go.”

You never regret doing exercise, you always regret not doing it.

Yup. Try engaging your core and squatting when doing any chores eg emptying washing machine.

Run up the stairs.
Do it 5 times. Then 10.

Once you get used to your body being in those positions and getting used to feeling puffed out, sweaty, heart pulsing then look at a class or running a mile or so.

The key is to start, literally baby steps.

Having an exercise buddy helps. Knowing someone else is counting on you going helps with accountability and when you’re struggling to get out of the door, knowing someone else is depending on you really helps.

If you've got the space, skipping is brilliant! I move my coffee table out've the way and skip for ten minutes in front of the TV every night. Sometimes I push it to twenty if I'm feeling it.

That and walking, I'm lucky enough that everywhere I need to be is it walking distance.

Is there anything you might enjoy, like tennis, badminton,…? This will give you some exercise but it’s less dull than running, gym workouts if that’s not your thing. I find that games take your mind off the actual physical exercise.

I bought a walking pad/mini treadmill and walk in front of the TV, I now do runs too but main thing for me has been keeping the pressure off. If I do anything that’s like, push yourself etc I just give up.