Overcoming Gym Anxiety: A Gentle Approach to Starting Fitness
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Starting a fitness journey can be exciting and scary, especially for those who are just starting out. For many people, the gym can seem intimidating, filled with experienced athletes and unfamiliar equipment. You might worry that others are watching you or judging your every move. But remember, everyone has been there at some point, and these feelings don’t define your worth or ability to succeed.
Take it Outside
Recognizing these feelings is the first step in overcoming them. If stepping into a gym feels too much right now, consider trying outdoor activities instead. Research shows that exercising in “green spaces”, like parks, can help you feel better both physically and mentally. In one study, adults walked for 1.6km* in either a park or in a gym.1 Some walked slowly (3.2km/h or less)**, and others walked faster (4.02-6.44 km/h)***. Those who walked in the park reported:
Greater feelings of calm
Higher levels of attention and focus
More reflection, especially at slower speeds
Researchers note that green exercise may offer greater mental and physical health benefits than indoor activity.1 Walking in the park also helped participants maintain steadier heart rate and blood pressure compared to walking indoors at the same intensity. Spending time in nature may also help people step away from appearance-focused pressures and feel more connected to what their bodies can do.2
*1.6 kilometers is equal to 0.99 miles
**3.2 km/h is equal to 1.98mph
***4.02-6.44 km/h is equal to 2.5-4.0mph
Practice Mindful Movement
If you want to feel more comfortable during exercise, practicing mindfulness can be a powerful tool. This means being aware of your feelings without judging them. Instead of judging how you look, notice how you feel. Are you breathing hard? Do your legs feel strong? Are you tired?
Research suggests that when people bring attention and acceptance into their workouts, they feel more connected to their bodies and more motivated to continue.3 This might look like noticing your muscles working during a walk or feeling proud that you showed up, even if it was hard. When you accept how you feel, it can help build your confidence and make it easier to keep moving forward.
Start Where You Are
You do not have to “go hard” or love the gym to begin. You can start with a short walk outside. You can move slowly. You can focus on how your body feels instead of how it looks.
The goal isn’t to impress anyone. The goal is to build a relationship with movement that feels safe, supportive, and sustainable.
Everyone starts somewhere. You are allowed to start gently.
Samantha Patterson, CHES®, is a certified Health Education Specialist and summa cum laude graduate from Arizona State University’s College of Health Solutions. She shares approachable, evidence-based guidance for building sustainable health habits that are realistic, flexible, and supportive of everyday life
1 Wang, X., Zhou, Q., Zhang, M., & Zhang, Q. (2021). Exercise in the park or gym? The physiological and mental responses of obese people walking in different settings at different speeds: a parallel group randomized trial. Frontiers in Psychology, 12, 728826. https://doi.org/10.3389/fpsyg.2021.728826
2 Baceviciene, M., Jankauskiene, R., & Swami, V. (2021). Nature Exposure and Positive Body Image: a Cross–Sectional study examining the mediating roles of physical activity, autonomous motivation, connectedness to nature, and perceived restorativeness. International Journal of Environmental Research and Public Health, 18(22), 12246. https://doi.org/10.3390/ijerph182212246
3 Jankauskiene, R., & Baceviciene, M. (2024). Mindful monitoring and accepting the body in physical activity mediates the associations between physical activity and positive body image in a sample of young physically active adults. Frontiers in Sports and Active Living, 6, 1360145. https://doi.org/10.3389/fspor.2024.1360145
