When physical activity is fun and enjoyable, or at least not unpleasant, people are more likely to participate. Some of the strategies in this section focus on making the physical activity itself more enjoyable or pleasant. Other strategies focus on making the social interactions more fun, as the social aspects of many physical activity contexts can provide a source of enjoyment, even if the physical activity itself is hard for some participants to see as “fun”. For some people, or some activities, seeing physical activity as “fun” may be an unreachable goal, at least in the short term. But strategies that make it feel better, less unpleasant, or that help participants focus on elements they like or how they feel better after the less pleasant sensations can support participation.

Getting Started:

A transcript of the video can also be found in the below text.

• When you talk about physical activity, frame it as fun, enjoyable, encouraging, and pleasant. Avoid framing physical activity as unpleasant. It is certainly okay to talk to participants about unpleasant experiences and sensations they may have. Be open and honest about how physical activity can feel unpleasant or be challenging at times. But avoid introducing these comments yourself (e.g., choose “I can see you are working very hard, keep it up!” instead of “I know at this point in the workout you all feel awful, but keep going!”) as it can introduce the expectation that physical activity is not fun or leads people to focus on unpleasant sensations even if they were not having those thoughts themselves already. Instead, consider how you can focus on the fun (e.g., “This is going to be fun! Can you feel your muscles working and becoming stronger?”)
  • Strive to match your energy to the type of activity you are leading, and maintain a feeling of enthusiasm and encouragement
• In group contexts, acknowledge that being active together can be motivating, enjoyable, and pleasant (e.g., “together we can do this,” “I see some smiles in the crowd,” “teaching this class is such a great way to start my day”).
• Notice and respond positively when participants express enjoyment about activities or strategies you use. Intentionally include and repeat these activities.
  • Where appropriate, let participants choose what kind of movement they do, and encourage them to choose a movement they enjoy. “We’ve got 2 minutes of cardio coming up. Choose your favourite way to move that increases your heart rate. I’m going to have a dance party! Feel free to join me or choose another movement that you enjoy!”
• Participate in and encourage respectful and inclusive laughter, joking, and celebrations. Take part in the fun and laugh with participants. Celebrating achievements and events related to physical activity or social occasions (e.g., a birthday) can personalize the experience and make people want to return.
  • Online, consider using the ‘reactions’ available to express celebrations or achievements.
• Check in with participants on an ongoing basis to see if they are enjoying, or at least not having an unpleasant experience. Also consider providing ways for participants to let you know how they are feeling that are more private or discrete (e.g., asking participants to give you a thumbs up or down, or establishing a signal participants can use if they need assistance, an alternate option, or are not feeling well).
• Play music that is relevant, appropriate, and enjoyable to participants. Incorporating music that participants like may promote interaction and enjoyment. Ask what music they like, or offer the opportunity for them to suggest songs. Keep in mind what genres and eras of music participants might know and enjoy. Moving to music can be fun, and sometimes music can promote enjoyment through nostalgia or initiating opportunities for sharing memories or experiences. Keep volume and the potential for distraction in mind, particularly if some participants may have difficulties hearing or focusing on you if music is playing.

Adding on:

A transcript of the video can also be found in the below text.

• Ask participants how they feel after the activity, focusing not only on physical sensations but also psychological effects like feeling less stressed, calmer, or more energized. Drawing attention to those positive psychological benefits of physical activity can help people appreciate and enjoy it. As participants are leaving at the end of the activity, it can be a great opportunity to check in, ask how they are feeling, and what they enjoyed.
• Tailor your efforts to what they find fun, when feasible. In a group setting, it is important to consider the needs and wants of all participants, as not everyone will find the same activities enjoyable or pleasant. This can be especially challenging when you have many differing ideas of what is considered “fun” but try to incorporate something for everyone.
• Highlight the importance of finding an activity they want to participate in again to support continued engagement. Share with participants that you want them to enjoy their physical activity.

Summary:

Making physical activity fun and more pleasant is subjective; however, there are some strategies that tend to make physical activity more enjoyable for many people that you can try. Listening to and learning from their preferences can help you tailor your approach.