Research has shown that consuming 350 calories per week for sustained, sweat-inducing exercise can reduce depression symptoms and improve mental health.

Endorphins, such as serotonin or dopamine, are released into our brains when we exercise. This gives us the feeling of well-being and a feeling of happiness.

Why don’t we just get out and exercise? It’s not as simple as it sounds. You will reap the long-term benefits of a healthy lifestyle, but regular exercise is the best way to do it. This can be difficult at first. It takes around 30 minutes to feel the effects of endorphins. This is why it’s so easy to put off exercising and make excuses.

  • Get ready to exercise
  • You can travel to the place where we exercise
  • Consider the exercise and workout program you want.
  • Be prepared to endure the initial pain and exhaustion that comes before the endorphins reach our system.

The idea of doing all of this before you feel any kind of benefit can often lead to us talking out of exercising.

  • I don’t have the time
  • Too busy
  • I don’t like working out
  • It’s boring
  • I don’t have the money to exercise
  • I’m not sure what exercise I want to do
  • Tomorrow is my start

Do you sound familiar? You’re not the only one. A University of Bristol study found that almost 80% of people fail to meet the government target of exercising moderately at least 12 days per month. It also revealed that approximately 1.5 million people don’t exercise 20 minutes per day. This is despite the fact that there has been a global pandemic, lifestyle changes, and a rise in obesity.

Apex Performance believes everyone is healthier and happier when they exercise. Here are our five steps to get more exercise into your daily life to make you happier and healthier.

Achieve a Realistic Goal

To help you reach your long-term goals, set small targets for the first few weeks. You don’t need to lose weight. Everyone has different reasons for exercising. If you find something to motivate you, it will be easier for your motivation to continue.

If your goal is to run 10K in a given time, you can start by running a shorter distance, and then build up.

Buddy up

You can find a partner in training or a buddy at the gym – someone who is motivated by your goals. It will make it easier and more fun. You’ll also find it easier to cancel your workouts or skip them, since you have someone there who is relying on your attendance.


The pandemic taught us one thing: exercise doesn’t need to be boring. And it doesn’t necessarily have to happen in a gym. You can go on long walks with your friends, try new sports, or make the most of digital exercises from anywhere. It’s all about living an active lifestyle that suits you. It’s easier to make exercise enjoyable and less work when it’s fun.

Prioritize Yourself

Everyone is guilty of saying they don’t have enough hours in the day. However, prioritizing your health and well-being is crucial and no one ever regrets the time that they spend on themselves. There are many ways to get fit, including a class, the gym, or a digital workout.

Try Different Methods of Working Out

There are many options for workouts and styles to fit your needs. You might find that you don’t like the type of exercise you are doing. If this is the case, you may be able to find something more fun. 

You may be wondering if exercise can affect your mood. Why not try increasing your activity for a few more weeks? With a friend, family member, or on your own. Find the best workout for you by exploring different methods.

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one of the best gyms in Tampa, small group classes and specialized courses for a wide variety of athletics, sports training and body goals! 

Louise King