If you only did one exercise for your health, it should be … (drumroll please) … something you enjoy.  

Not what you were expecting? Well, let’s take a closer look at why pairing enjoyment and exercise matters. 

Adults need between 150-300 minutes of aerobic activity plus at least two days of muscle-strengthening activity per week, according to the 2nd Edition of Physical Activity Guidelines for Americans, put out by the U.S. Department of Health and Human Services. 

The list of short- and long-term health benefits from regular exercise continues growing, and according to the 2nd Edition of Physical Activity Guidelines for Americans, includes: 

Though most of us recognize that exercise improves health, one-third of the global population over the age of 15 remains too sedentary, according to the report Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. In fact, physical inactivity is the fourth leading cause of death worldwide.  
 
That means it is time to start moving, and if you’re going to spend more than 150 minutes a week doing something, it might as well be fun. Plus, research covered in Essentials of Exercise and Sport Psychology shows that enjoying an activity significantly increases our motivation to do that activity. 

Want to make exercise fun? Keep it fresh. 

Recent research from the report Make Fitness Fun: Could Novelty be the Key Determinant for Physical Activity Adherence? suggests that novelty proves an essential element in making exercise fun and enduring. The newness of a fresh exercise routine increases engagement and dispels boredom. Plus, new moves expand skills, activate muscles in new ways and work our brains and bodies.  

To successfully eject from that comfortable chair and start exercising in new, fun ways, try these two motivating strategies: 

Step 1: Brainstorm a list of all the potential forms of aerobic movement and strength training you enjoy. Consider options like: 
 

Step 2: Create a SMART goal. Instead of vaguely saying, “I’ll exercise more,” create a realistic plan. 

S - Specific: Define what to do, when to do it, etc. 

M - Measurable: Identify how to track and measure progress. (Many healthy habit tracking apps exist.) 

A - Attainable: Ensure that the goal is possible.  

R - Relevant: Write down why this exercise goal is important to you. 

T - Timeline: Set a start and finish date and evaluate the experience on the end date.