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Playhabilitation: How to make movement fun

Exercise… we all know it is good for us but are we doing enough and why? According to a recent YouGov survey, an average of 27% of Britons do not complete even a single 30‑minute exercise session per week. In... Read more

By Jennifer BarrFirst published 8th April 2023Last edited/reviewed 9th January 2026

Exercise… we all know it is good for us but are we doing enough and why?

According to a recent YouGov survey, an average of 27% of Britons do not complete even a single 30‑minute exercise session per week. In addition, studies from the University of Essex have shown that only 5% of people aged 19-64 meet England’s weekly strength‑training guidelines. The NHS recommends completing two and a half hours of moderate‑intensity exercise per week, or one and a quarter hours of vigorous‑intensity activity.

With the cost of living rising and many people leading increasingly busy lives, it is understandable that a large proportion of the population struggle to meet these guidelines. In Britain, the average person works 36.6 hours per week, spends around 5 hours commuting, and dedicates approximately 26.6 hours to household chores. One survey found that 40% of people feel they have only 1–2 hours of leisure time per day.

Research has also identified limited free time, low motivation, fear of falling, cost, transport issues, pain, and lack of enjoyment as key barriers to exercise. Furthermore, even when individuals begin an exercise programme, long‑term participation is often not maintained.

How can we increase adherence to exercise?

There are several ways to improve adherence:

• Establish clear goals
• Understanding why exercise is beneficial
• Keep your chosen exercises simple and enjoyable

One of the biggest reasons people do not stick with exercise is quite simply that they do not enjoy it!

How to make movement more enjoyable and easier to maintain long term

1. Set goals: Whether your aim is to improve your health, track strength progress using an app, or train for an event such as a charity run, setting and achieving goals can greatly enhance self‑esteem and self‑fulfilment. Intrinsic goals, those driven by personal satisfaction, are particularly effective at improving long‑term engagement.
2. Group exercise: Enjoyable physical activity shared with friends or family has been shown to improve adherence, encourage healthier coping strategies, and reduce perceived stress. Joining a class can also be a great way to try something new, meet people, and build accountability, while carving out valuable “you time” in your week.
3. Add entertainment: Use exercise time to listen to a podcast, enjoy music, or even watch a film while using an exercise bike.
4. Make it a game and embrace your inner child: Activities such as cycling, ice skating, playing tag with children, dancing in the kitchen, crazy golf, bowling, or Wii Sports can make movement feel fun rather than a chore.
5. Reward yourself: Rewarding yourself for stepping outside your comfort zone, trying something new, and building healthy habits can reinforce positive behaviour. This might be a coffee after yoga, a massage after a period of consistency, or something you have wanted for a while. Positive reinforcement helps build routines and associate exercise with enjoyable emotions.

In Summary

When choosing a form of movement to incorporate into your week, it is important to select something you genuinely enjoy. In a world where time is often limited, choosing activities that support physical health while also benefiting mental and social wellbeing makes exercise far more sustainable.

How can a chiropractor help?

At Spinavita, we help many people return to activities they enjoy or support them as they increase their physical activity levels. Our aim is to help you function at your best, including during exercise, for better overall health and happiness.

Call us on 01452 883232 or email  enquiries@spinavita.co.uk to speak to our clinical team if you would like to discuss how we may be able to help you.

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