How to Move More Without Becoming a Fitness Fanatic
Many of my patients will honestly tell me that they don’t love exercise. Their doctor and I keep mentioning it; every health article we read these days hammers the point home, and yet the thought of “working out” makes you want to take a nap instead. The good news is that none of us needs to become a gym rat or run marathons to improve our health.
Here’s what nobody tells you: the most effective approach to movement for most people isn’t about crushing workouts or chasing personal records. It’s about finding sustainable, even enjoyable, ways to add a bit of movement to your life without becoming someone you’re not. And science has some surprisingly simple and even playful suggestions that might just change your mind about what “exercise” really means. First, let’s look at why I am advocating some form of exercise.
Mental Health Benefits Are Real and Significant
The connection between exercise and mental health isn’t just anecdotal; it is actually backed by compelling data that should catch the attention of anyone struggling with their mood or anxiety. Research shows that sedentary individuals are up to eight times more likely to experience depression or anxiety compared to those who are highly active.
While we’ve long attributed these benefits solely to endorphins, those feel-good hormones similar to morphine, scientists have discovered the reality is far more complex and fascinating. Even when endorphins are pharmacologically blocked in studies, people still report feeling better after exercise, revealing that a host of other biological and hormonal changes contribute to improved mental well-being.
In other words, the benefits work on multiple levels simultaneously:
- There are direct physiological changes at the cellular and molecular levels that affect brain structure and function,
- Psychological boosts from the social context,
- Relationships built through physical activity,
- Cognitive improvements from the mental challenges embedded in many forms of exercise.
In controlled trials in which some participants receive exercise programs, and others don’t, researchers consistently observe small to moderate improvements in mental health in the active groups. This isn’t about becoming an elite athlete; it’s about recognizing that movement, in whatever form you can manage, triggers a cascade of positive changes throughout your mind and body.
Exercise as Effective as Medication (For Some Conditions)
For those dealing with moderate depression, exercise isn’t just a nice complement to treatment; it can be as effective as medication itself. Controlled studies comparing exercise programs to antidepressants have found comparable benefits, with one particularly striking study revealing that individuals who exercised had lower relapse rates six months later compared to those who remained on medication. This doesn’t mean exercise should replace medication for everyone, but it does position physical activity as a powerful adjunct to traditional treatments like therapy and pharmaceuticals.
This evidence becomes especially critical when you consider the massive gap in mental health care access. Current findings show that only about 40% of children who need mental health services actually receive them, and those numbers drop even lower for kids in poverty or without health insurance. Exercise offers an accessible, affordable intervention that can reach people who might otherwise go without any treatment, while also providing additional benefits for those already receiving care. It’s one more arrow in the quiver for managing mental health, and for many people, it’s the most readily available one.
Your Brain on Movement (It’s Better Than You Think)
Moving your body, especially with a little creativity or variety, literally makes your brain younger. We’re not talking about complex choreography or training for American Ninja Warrior.
Recent research from the Latin American Brain Health Institute found that people who engaged in creative physical activities had brains that appeared younger than their chronological age. Tango dancers showed brains that were 7 years younger on average. But before you panic about having to learn the tango, here’s the key finding: even beginners who took up new activities showed brain benefits.
Dr. Agustín Ibáñez, who led the study, emphasizes: “This is not just a solution for the da Vincis of the world. Anyone can benefit from having a creative hobby, not just geniuses or professional artists.”
What counts as creative movement? Way more than you’d think:
- Walking different routes (your brain loves novelty)
- Moving to music in your living room (nobody’s watching)
- Playing active video games (yes, really)
- Gardening with varied movements
- Playing with grandkids or pets
The magic happens when movement isn’t mindless repetition but involves some decision-making, variety, or playfulness. Your brain thrives on having to think even a tiny bit while you move.
The Swedish Secret with the Funny Name
Let’s start with something called “fartleks.” This Swedish term, meaning “speed play,” might be the most unthreatening way to make any movement more beneficial without making it harder.
Here’s how ridiculously simple fartleks are: Next time you’re walking, whether it’s to get the mail, walk the dog, or stroll through the grocery store parking lot, pick something ahead of you. Maybe it’s a blue car, a stop sign, or that tree at the corner. Walk just a tiny bit faster until you reach it. Then slow back down to your normal pace. That’s it. You just did a fartlek.
Dr. Ulrik Wisloff, who heads the cardiac exercise research group at the Norwegian University of Science and Technology, has studied the relationship between exercise and health for decades. He states, “I recommend it to people who say they don’t like exercise, because it’s never boring.” Coming from someone who could probably prescribe complex training regimens, that’s refreshingly honest.
The beauty of fartleks is that they work with whatever you’re already doing. Walking the dog? Speed up between driveways. Grocery shopping? Pick up the pace down the cereal aisle. Riding a bike? Pedal a bit harder to that next intersection. You’re not training for the Olympics; you’re just playing with speed in a way that happens to be incredibly good for you.
Why a Little Intensity Goes a Long Way
Now, you might be wondering why speeding up for 20 seconds to reach a mailbox matters at all. Here’s where it gets interesting: research shows that the intensity of your movement might matter more than how much you move.
A massive 2024 study tracked 7,500 middle-aged and older adults with high-tech activity monitors. The findings showed that people whose daily activities were almost always low intensity had about a 37% higher risk of death compared to those who occasionally picked up the pace, even just a little. Meanwhile, completely sedentary folks were only 14% more at risk than those who moved around a bit.
So this means that slowly shuffling for an hour might not be as beneficial as walking normally for 30 minutes, with a few brief moments when you walk like you’re slightly late for something (not racing for a train, just mildly hurried).
Martin Gibala, an exercise scientist at McMaster University, puts it perfectly: “Simply increasing the intensity of some of your exercise from light strolls to faster walks can be enough to boost your health and fitness substantially.” He talks about moving from “green to yellow” on an effort scale, but not red, not gasping for air, just slightly more engaged.
Here’s a practical test: during your little speed bursts, you should still be able to talk but not sing. If you can belt out show tunes, you’re not working hard enough. If you can’t get a word out, you’ve gone too far. It’s the Goldilocks zone of effort, right in the middle and just right.
The Hidden Benefit: Your Gut (and Brain) Will Thank You
Here’s something that might surprise you: when you move your body, you’re not just helping your heart and muscles, you’re literally feeding the trillions of helpful bacteria living in your gut. And these microscopic allies do far more than help you digest dinner. They influence your immune system, metabolism, mood, and even inflammation levels.
When you do aerobic movement, even gentle walking with occasional fartleks, you’re encouraging the growth of bacteria that produce short-chain fatty acids, particularly butyrate. This molecule is like a Swiss Army knife for your health: it reduces inflammation (helping with achy joints), helps your cells use insulin more effectively (important for blood sugar control), and even provides energy for the cells lining your gut.
Sara Campbell, an exercise physiologist at Rutgers University who specializes in gut health, notes that “when people think about the gut, they default to diet and probiotics,” but exercise can be just as beneficial for your intestines. Studies show that regular, moderate physical activity promotes positive changes in gut bacteria. Even mice running on wheels (at their own pace) showed a sevenfold increase in beneficial gut bacteria.
But the benefits extend beyond your gut. Research on brain health shows that even receptive activities, such as visiting museums and attending concerts, provide cognitive benefits. Why? They involve movement (getting there, walking around) combined with engagement and variety. You don’t need to be creating art or dancing professionally; being an engaged participant in life counts.
This relationship works both ways. A healthier gut microbiome actually seems to increase exercise capacity, making movement feel easier over time. So that walk that feels hard today? Keep at it with your fartleks, and your gut bacteria will literally help make it feel easier in a few weeks.
The research is clear: it’s not about how hard you exercise or how many hours you log. It’s about consistently adding small moments of varied, slightly intensified movement to your regular life. Your gut bacteria don’t care if you call it exercise or just “walking the dog with enthusiasm.” They just know you’re moving, and they respond by helping you feel better, from the inside out.
The 90-Second Mental Trick That Changes Everything
Let’s address the elephant in the room: even with all this knowledge, you still might not feel like moving. That’s where a fascinating study from the University of Derby comes in. Researchers found that people who spent just 90 seconds mentally preparing before movement were more likely to stick with it and actually enjoy it more.
Here’s the incredibly simple technique:
Before you move (even if it’s just a walk to the mailbox), take 30 seconds to pause. Just stand still and breathe. Feel your feet on the ground.
Then ask yourself two questions:
- How do I want to feel after this?
- Why does this matter to me?
Set a simple intention:
- “I’m walking to feel less stiff.”
- “I’m moving to help my digestion.”
- “I’m doing this to keep up with my grandkids.”
- “I’m walking to calm my mind.”
This isn’t woo-woo motivation speak. It’s about connecting movement to something you actually care about, not what you think you should care about. The people in the study who did this didn’t just move more; they wanted to keep moving after the study ended.
But here’s what makes this technique even more powerful: the context and environment you bring to your movement matter just as much as the movement itself. When you exercise in a supportive community or with others who encourage you, those social connections amplify the mental health benefits far beyond what you’d experience sweating alone in your basement.
Even more surprising is the power of your own expectations. Believing that exercise will help you actually enhances the neurological benefits through what researchers call the placebo effect, activating beneficial brain pathways that compound the physical effects of movement. Conversely, if you’re surrounded by people who look miserable or are constantly criticizing your performance, you’ll likely experience fewer benefits regardless of how hard you’re working.
The key is combining that 90-second mental preparation with activities where you genuinely connect with others, feel a sense of competence and accomplishment, and experience real joy in the movement. That positive emotional and social context, paired with clear personal intention, transforms exercise from a mere physical intervention into something much more powerful, a holistic experience that nurtures both body and mind simultaneously.
Making It Work in Real Life
So how do you put this all together without overhauling your entire life? Here’s your anti-exercise exercise plan:
Start Where You Already Are
You don’t need gym clothes or special equipment. Whatever you’re already doing can become your exercise. Walking to get coffee? That counts. Vacuuming? Absolutely. Playing with pets? Perfect. And now you know that each of these activities is literally feeding your good gut bacteria.
Add Fartleks to Normal Activities
Pick one regular activity this week. Maybe it’s your morning dog walk or evening stroll to check the mail. Add just three fartleks. Speed up to the third house, then slow down. Speed up past the barking dog’s yard (you were going to anyway), slow down after. Speed up for the length of one song on your playlist, then relax. Remember, each little speed burst is encouraging those helpful gut microbes to produce more anti-inflammatory compounds.
Make It a Game, Not a Workout
Remember, fartlek means “speed play.” The moment it feels like serious exercise, you’ve missed the point. Think of it like being a kid again, racing to the next tree just because, not because you’re “training.”
Focus on Aerobic, Not Heroic
The research on gut health specifically points to aerobic movement. You’re not trying to lift heavy weights or sprint. You’re looking for that “purposeful walk” pace that gets your heart pumping a bit without leaving you gasping for breath. This is where the magic happens for your gut bacteria.
Try the Talk Test
During your slightly faster moments, you should be able to say, “This is actually not that bad” without gasping. If you can, sing it a tiny bit faster. If you can’t speak it, slow down. This “talk but not sing” zone is exactly where your gut microbes thrive.
Change Your Routes
Your brain loves novelty, and so does your gut. Different environments may expose you to different beneficial bacteria. Walk a different way to the coffee shop. Take the stairs you usually avoid (just once). Park in a different spot. These tiny changes wake up both your brain and your microbiome.
Your Permission Slip to Move Differently
Here’s your official permission to:
- Count walking the dog as exercise (your gut bacteria certainly do)
- Consider dancing in your kitchen a workout (variety is good for your microbiome)
- Call gardening your strength training
- Think of playing with grandkids as interval training
- View shopping as cardio (especially if you skip the escalator)
- Know that even gentle movement is feeding your beneficial gut bacteria
The point isn’t to trick yourself into exercising. It’s to recognize that movement is movement, and your body, from your brain to your gut, benefits whether you call it a workout or not.
The Bottom Line: Progress, Not Perfection
You don’t need to love exercise. You don’t need to become a fitness enthusiast. You don’t even need to call it exercise if that word makes you want to lie down. What you need is to move a little more, with a little more variety, and occasionally with a little more oomph than you did yesterday.
The science is clear: those small moments of increased intensity matter more than hours of shuffling. Your brain responds to novelty, your gut bacteria thrive on moderate aerobic movement, and your mental health improves through multiple pathways, not just endorphins, but complex biological changes that happen whether you’re in gym clothes or gardening gloves. This isn’t about fitness culture’s expectations; it’s about working with your body’s natural systems to feel better.
Tomorrow, try just one fartlek. Pick something you can see, such as the mailbox, a tree, or that blue car, and walk a bit faster until you reach it. Then slow back down and forget about exercise for the rest of the day. You’ve already won. You’ve already begun a cascade of benefits from your brain to your gut that compounds over time, turning that single moment of “speed play” into real, measurable health improvements.
Remember: you’re not trying to become someone else. You’re just trying to be a slightly more mobile, energized version of yourself. And science says that’s more than enough.
Frequently Asked Questions
What exactly is a fartlek, and how do I do one correctly?
A fartlek is a Swedish term meaning “speed play,” a simple technique in which you briefly increase your pace during any movement. To do one, pick a landmark ahead (like a mailbox or tree) and walk slightly faster until you reach it, then return to your normal pace. You should be able to talk but not sing during the faster portion. There’s no specific duration or intensity required; even 10-20 seconds counts.
How much exercise do I really need for mental health benefits?
Research shows that even small amounts of movement can improve mental health, with sedentary individuals being up to 8 times more likely to experience depression or anxiety. You don’t need to meet specific fitness guidelines—studies demonstrate that simply adding brief moments of increased intensity to your daily activities (like walking faster for 20 seconds) can produce measurable mental health improvements through multiple biological pathways beyond just endorphins.
Can walking really be enough exercise if I hate the gym?
Yes, walking with occasional speed variations can provide significant health benefits. The 2024 research cited in the article shows that intensity matters more than duration. People who occasionally increased their pace had a 37% lower mortality risk than those who only moved at low intensity. Adding just three fartleks to your regular walk transforms it into effective exercise without any gym equipment.
What if I have physical limitations or chronic health conditions?
The beauty of the fartlek approach is its complete adaptability. “Slightly faster” is relative to your baseline; if you use a walker, it might mean taking a few steps with more purpose. If you have chronic fatigue, it could mean sitting up straighter and doing arm movements during commercials. The key is adding small variations to whatever movement you can already do. Always consult your healthcare provider about appropriate activity levels for your specific condition.
How quickly will I notice mental health improvements from movement?
While individual responses vary, research shows that mental health benefits from exercise can begin immediately through acute changes in brain chemistry and mood. However, the most significant improvements typically appear after 2-4 weeks of consistent movement. The gut microbiome changes that support mental health also begin within weeks. Remember, you’re creating cumulative benefits—each day of movement builds on the previous one.
Is “exercise snacking” throughout the day as good as one longer workout?
For mental health and general wellness, spreading movement throughout the day can be equally or more beneficial than one concentrated session. Multiple short bursts of activity (like three 10-minute walks with fartleks) help regulate blood sugar, maintain energy, and provide repeated doses of mood-boosting neurochemicals. This approach also reduces the psychological barrier of needing to “find time to exercise.”
Do I need to track my steps or heart rate to know if I’m doing enough?
No tracking is required. The “talk test” mentioned in the article is your built-in monitor during slightly increased effort, you should be able to speak but not sing. If you’re adding fartleks to regular activities and changing your routes occasionally for novelty, you’re already optimizing the mental health benefits without any technology. Focus on consistency and variety rather than metrics.
What’s the connection between gut bacteria and exercise for mental health?
Aerobic movement encourages the growth of beneficial gut bacteria that produce short-chain fatty acids, particularly butyrate, which reduces inflammation and influences mood regulation. These bacteria communicate with your brain through the gut-brain axis, affecting neurotransmitter production and mental well-being. Even gentle movement with occasional intensity increases feeds these helpful microbes, which is why a simple walk with fartleks can improve both digestive and mental health simultaneously.
How do I stay motivated when I genuinely dislike exercise?
The 90-second mental preparation technique from the University of Derby study can help: Before moving, pause for 30 seconds, then ask yourself how you want to feel afterward and why it matters to you personally. Set a simple, specific intention like “I’m walking to feel less stiff” rather than vague fitness goals. Also, stop calling it exercise—you’re just moving, playing with your dog, or walking with purpose. The vocabulary change alone can reduce resistance.
Can a psychologist really help with exercise resistance?
Yes, a clinical psychologist can address the psychological barriers that make movement feel impossible, whether it’s past trauma around exercise, perfectionism, anxiety about judgment, or depression-related inertia. Dr. Estupinian helps Silicon Valley professionals develop personalized movement strategies that align with their values and lifestyle, rather than forcing them to comply with traditional fitness culture. If you’re struggling to implement even these gentle approaches, professional support can help identify and address the underlying resistance while creating sustainable behavior change that supports both mental and physical health.
Dr. Ginny Estupinian is a board-certified clinical psychologist in Los Gatos, California, specializing in evidence-based approaches to lifestyle change and mental health. If you’re ready to develop a personalized approach to movement that works with your life rather than against it, [contact Dr. Estupinian’s practice] for support.