When we think of exercise, we often picture going to the gym, doing home workouts, running, cycling, and practicing yoga. However, the National Institute of Health defines exercise as any regular, planned, and structured physical activity that keeps us fit. This means that many activities we usually consider hobbies can actually contribute to our fitness or even help with weight loss.
Take dancing, for example. Whenever I dance, my heart rate goes up, I move my whole body, and at the end, it feels like I’ve had a proper workout. So, is dancing exercise? Absolutely! And there are plenty of other activities like this that count as exercise, even if they don’t look like traditional workouts.
In this blog, we’ll explore some of the most underrated forms of exercise activities that can help you stay fit while having fun. You might be surprised to find that something you already enjoy doing is a workout in disguise!
1. Dancing
I once disliked traditional exercise, but I always enjoyed dancing. When I needed to lose weight, I turned to dancing as my workout—and it was a fun and effective way to stay active. Whether it’s salsa, tango, belly dancing, or just freestyling at home, you can move your body in a way that feels more like fun than working out.
If you prefer more structure or want to feel like you’re in a workout class, there are dance fitness programs like Zumba. You can follow along with videos at home or join an in-person class for more motivation.
Doing it occasionally is fine, but consistent practice will give you the best results.
Besides being enjoyable, dancing is also a fantastic cardio workout with multiple benefits, such as boosting heart health, strengthening muscles, improving your mood, and reducing stress. Dancing, like other workouts, burns calories depending on the type and duration. For example, ballroom dancing burns about 260 calories an hour—similar to brisk walking—while more energetic dances like salsa can burn up to 500 calories an hour, which is on par with jogging 1.
So, while dancing is a fun hobby, making it a regular part of your routine can lead to an effective workout. Doing it occasionally is fine, but consistent practice will give you the best results.
2. Sports
When was the last time you played a sport just for fun? You might be surprised to know that sports like football, volleyball, and tennis aren’t just entertaining—they’re also great workouts. Most sports involve intense physical activity, burning calories quickly while keeping you engaged in a way that doesn’t feel like exercise.
Playing a sport often pushes you harder than expected. The drive to win or improve keeps you moving, and before you know it, you’ve gotten a full workout without even realising it. It’s a fun, competitive way to stay active without the monotony of repetitive gym routines.
But it’s not just about burning calories.
Sports have huge mental health benefits, too. They help you manage stress, ease anxiety, and improve your overall mood 2. And after an intense game, your body craves deep, restful sleep, helping you recover and feel more energised the next day.
Another good thing about sports is how naturally they encourage fitness. The more you enjoy playing, the more motivated you’ll be to boost your skills and stamina. It’s a great way to stay fit without it feeling like hard work.
So, if you have a sport you love, why not play more often? Whether it’s joining a local club, playing with friends, or simply challenging yourself to improve, there’s no need to aim for a professional level—just enjoy the game, stay active, and have fun while keeping fit. Who knows? You might even find yourself taking it to the next level.
3. Trekking
Trekking is a long walk that lets you discover your natural surroundings. It’s more intense than regular walking because it often involves climbing hills and navigating rough paths.
Despite its intensity, many people underestimate trekking as exercise because they’re busy enjoying the scenery. However, it offers significant benefits, including improved agility and strength. In fact, according to Tasmanian Expeditions, you can burn around 600 calories in just one hour of trekking, especially when carrying a full backpack.
Additionally, trekking relieves stress, as being in nature allows you to focus on your surroundings, taking your mind off daily worries.
“Ask any trekker, and they’ll tell you that spending time in the wilderness is one of the most relaxing experiences they’ve had.” — Tasmanian Expeditions
On a personal note, while I don’t often hike through dense forests, I enjoy long walks in parks to discover new parts of my environment because it clears my mind.
So, if you love exploring and walking, consider trekking to discover new scenery. To avoid challenges, make sure you choose a safe route and prepare well for your journey.
Related: 7 Proven Ways That Will Make You Lose Weight Through Walking
4. Household chores
Did you know that household chores can serve as exercise? While they may not feel as intense as a HIIT workout, they significantly contribute to your daily physical activity. UC Health suggests that everyday tasks, including chores, help us reach the recommended 150 minutes of moderate exercise per week.
Activities such as mopping, vacuuming, sweeping, ironing, washing the car, and gardening all require physical effort. A study from the University of Birmingham found that indoor chores like mopping and vacuuming burn a lot of calories. On average, people spend about 37 minutes a week on indoor chores and another 72 minutes on outdoor tasks like mowing the lawn, totaling 109 minutes of exercise.
Doing chores is a practical way to stay active while keeping your home tidy. To maximise the benefits, space out your chores throughout the week 3. For example, vacuum on Mondays, mop on Wednesdays, and handle outdoor tasks on the weekends. This approach helps maintain a steady activity level, making it easier to stay fit while keeping your home looking lovely.
While household chores may not be the most glamorous form of exercise, they play a crucial role in your fitness routine and overall well-being.
5. Stretching
Stretching is often associated with post-workout routines, but it is a form of exercise on its own. Based on Healthline (2023), stretching involves positioning your body to elongate your muscles, which increases flexibility and elasticity. This improved flexibility enhances your ability to perform various physical activities.
The most beneficial time to stretch is after a cardio session or workout, as it boosts blood flow to your muscles and aids recovery. Stretching before bed and upon waking can also boost sleep quality by releasing muscle tension 4.
While stretching doesn’t burn many calories or directly build muscle, it makes your body more efficient at exercises that do. However, if you have an injury or are at risk of one, be cautious about the types of stretches you perform. Despite this, certain stretches can help with recovery. For instance, I once had a knee tendon strain, and I did some stretching exercises that helped speed up my recovery.
In addition, consulting a doctor or physical therapist is advisable to determine the safest stretching methods for your situation.
CONCLUSION
The key to fitness is finding the right amount of physical activity for your lifestyle. It doesn’t matter how intense or traditional the exercise is; what matters is staying active. If you’re aiming to lose weight, focus on maintaining a calorie deficit and tracking your progress. By incorporating the correct exercises, you can create a sustainable routine that supports your health.
REFERENCES
Bhandari, S. (2021). Benefits of Sports for Mental Health. (online) WebMD. Available at: https://www.webmd.com/mental-health/benefits-of-sports-for-mental-health (Accessed 19 September 2024).
The Healthcare Insights (2022). The Importance of Sports to Health and Fitness—the Healthcare Insights. (online) The Healthcare Insights: Your Guide to Healthcare. Available at: https://thehealthcareinsights.com/the-importance-of-sports-to-health-and-fitness/# (Accessed 19 September 2024).
Tasmanian Expeditions (2020). Tasmanian Expeditions | Top 8 Benefits of Trekking. (online) www.tasmanianexpeditions.com.au. Available at: https://www.tasmanianexpeditions.com.au/Blog/top-8-benefits-of-trekking (Accessed 16 October 2024).
UCHealth, K.B. (2023). It is all ‘exercise.’ Guidelines Say Every Physical Activity You Do Throughout Your Day counts. (online) UCHealth Today. Available at: https://www.uchealth.org/today/every-physical-activity-you-do-throughout-your-day-counts/ (Accessed 4 October 2024).
BBC (2014). Episode 3: Can You Get Fit Simply by Doing the Housework? (online) BBC. Available at: https://www.bbc.co.uk/programmes/articles/1BJcPzmSfKBgs2gXPNWQN9g/can-you-get-fit-simply-by-doing-the-housework (Accessed 6 October 2024).
Physiopedia (2019). Stretching. (online) Physiopedia. Available at: https://www.physio-pedia.com/Stretching#cite_ref-1 (Accessed 6 October 2024).
Pacheco, D. (2022). Stretching before Bed. (online) Sleep Foundation. Available at: https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed (Accessed 16 October 2024).
Linberg, S. (2018). 9 Benefits of Stretching: How to Start, Safety Tips, and More. (online) Healthline. Available at: https://www.healthline.com/health/benefits-of-stretching#safety-tips (Accessed 12 October 2024).
