06.17.24
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12 Ways to Get All the Mental Health Benefits of Exercise Without Ever Joining a Gym
If the thought of ellipticals and barbells stresses you out, here are some surprising alternatives.
Let's face it: The gym isn't everyone's cup of tea (or protein shake), whether you can’t afford the membership or just hate to go. Luckily for us gym naysayers, there are plenty of other ways to tap into the incredible mental benefits of movement.
What are those benefits? As you’ve probably heard, exercise triggers the release of endorphins, those feel-good chemicals in your brain that can boost your mood. Regular physical activity has also been linked to sharper focus and better emotional regulation—skills that can make the days a little easier, especially when you’re already going through it.
All that said, the real key to reaping those rewards is finding a movement practice you’ll actually do. And, for most humans, that means something you’ll actually like. To give you some ideas, we asked people to share a physical activity they fell in love with. If you're ready to skip the gym but still cultivate some mental wellness, here are a few ways to get your body moving or your blood pumping.
1. Whip out the jump rope.
“I'm an internal medicine resident full time, and some days I come home from the hospital unable to move from the mental exhaustion. The jump rope lets me work out whenever, wherever—including in my living room. I haven’t gotten fancy like any of the Instagram jump ropers, but I hope to someday. It helps to connect with things that let me feel less routined and more like a kid again.” —Hania Mumta, 30
2. Shake it on the dance floor.
“Being regularly active is a struggle for me. I work from home and don't have a gym membership. Haven't taken a dance class in years. But my favorite way to get the exercise my body and mind desperately crave is dancing! At home, out at the one gay bar in my town, and at popup dance parties.” —Ames B., 31
3. Channel your inner Legolas.
“I didn’t expect to ever have a chance to get into archery, even though it absolutely fits the general nerd vibe I give off. But after gathering a few of my fellow nerd friends to give it a shot, I became hooked. There’s something about the idea of just trying to be better than you were the last time you were at the range that appeals to me. It’s definitely worth the soreness in my lats and the tingle in my fingers from drawing back the bowstring. Getting to feel like an extra in a Lord of the Rings movie doesn’t hurt either.” —Hayes Brown, 36
4. Or pick up another ancient tool.
"I've been taking classes on 17th-century rapier and 15th-century longsword for almost 10 years. It's been an amazing experience, not only as exercise but in finding community and growing as a person. I thought this was going to be just a fun little class I took for a few weeks, and instead, it's been nearly a decade of my life. Not every group out there is going to be as open-minded, accepting, and queer-friendly as the group I'm a part of, but I feel blessed to have found the one I did." —Daniel Laloggia, 43
5. Go for a classic run.
“My favorite exercise is running. It strengthens my body, clears my mind, and helps me regain my focus. I love that running is a therapeutic outlet for me and that I can go at my own pace. I don't pressure myself to run fast; instead, I just like to get out there and move.” —Alyshia Hull, 26
6. Or take a mindful walk.
“I walk around my neighborhood and the lake at night and look at all the evening animals in Florida—bats waking up, birds that are nesting down, frogs calling to each other, the scream of the cicada. It doesn’t feel like I’m exercising or anything; it’s more like an immersive experience in nature that keeps my brain occupied and gets me excited.” —Kristen Arnett, 43
7. Hop on a stair stepper at home.
“I actually like traditional gym workouts (love me an elliptical!), but my senior dog has developed severe separation anxiety, and I’m no longer able to leave him alone in my apartment when I go to the gym. I still wanted to be somewhat active, so I was influenced by TikTok to try one of those mini stepper machines, and I surprisingly loved it! I use it nearly every day, either throughout the day when I work from home or after I get home from the office as I watch an episode of whatever show I’m bingeing. Since it’s just out in my living room, there’s no mental barrier of having to get dressed and go to a second location to work out.” —Amy Fowler, 30
8. Step into a virtual reality.
“I found gamifying fitness really helped me move more in a variety of different ways. The headset I use tracks how many calories I burn and how long I play, plus gives me weekly challenges. Even the games that aren't marketed as fitness games often get me up and moving around more than a seated flat-screen game would. It's great to just escape into a game, and I’m getting both gaming and the gym in one budget.” —Russ R., 33
“Beat Saber in VR. Playing that on hard mode for 45 minutes is actually a good little workout, and it doesn't at all feel like one because it's so fun!” —Katie M., 33
9. Switch up your commute.
"Commuting to places by bike is great. I can’t get myself to go on a ride just for the fun of it, but if I have to get there some way and the weather is good, biking gets my heart rate up and the happy brain juices flowing.” —Ben Wills, 32
10. Scale the nearest wall.
"I love indoor climbing—especially bouldering. It’s playful, social, and engaging. I get to run around and chat with lots of folks at my climbing wall. There’s a lot of time spent hanging around and solving problems with friends and strangers. And while there are fun and interesting challenges whatever your level or mood, it doesn't have to be competitive. It’s really fun!" —Alice Coleman, 29
11. Paddle it out.
“I love kayaking INCREDIBLY casually. Almost every kayak I’ve ever been in was rented to me by a group of confused high school students and one token adult who rounded them all up to run a free kayaking program. But once I’m on the water, baby, not a single concern crosses my mind. I can be rowing in a tiny bay, picking up garbage with my paddle while I sing ‘trash fishing’ quietly to myself. I can row for a good hour in uneven circles. It clears my head. No phones. No gym fluorescent lights. Just me, several other amateur kayakers, and probably a sunburn. And then I get ice cream.” —Anne J., 31
“I learned to row crew at 50 years of age. I now exercise outdoors on the water multiple times a week around sunrise with club members who have become great friends. Rowing in a crew means I have to turn up. Exercising early means I start the day with energy and gratitude. It’s vigorous exercise; I’ve never been fitter. I found my ‘thing.’” —Helen B., 56
12. Stretch wherever works for you.
“Sometimes I stretch on the couch that I'm lying on. I have one of those IKEA L-couches with an extendable section that basically makes it into a bed. I have chronic pain in all of my major joints, but my knees are especially rough. When my pain is bad, I lay there and do what I describe to my friends as ‘weird stretches in the air.’ I lie on my back on the couch, put my legs above me so I'm at a 90-degree angle, and then start bending my knees so I look like a Tetris piece. It's weird, but it helps a lot. Sometimes, my knees make weird grinding sounds. Sometimes, they don't.” —E. Scherzinger, 30
Quotes have been edited and condensed for length and clarity.
Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
