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

[ThatPeachSnake]

I really hate it. Like really hate it.

I know I need to but how do I start?

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

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!)

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 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.