If the gym scares you, these sports are for you.

In the Facebook flood of photos and videos from marathons, ski trips and gyms posted by friends who are proud of their sports spirit, it's easy to feel guilty. Especially if playing sports has never been our passion. With the trend of taking care of your body becoming an obsession for many, it's easy to feel pressure. So if you want to exercise and do something for yourself, but you are not the athletic type , these sports are for you.

Bicycle.

Cycling is fun. It does not require much effort, and even in more difficult terrain, the equipment can be optimized so that you do not get tired. During an hour-long ride, you can burn from 300 to 800 calories - this is for those who care about their figure - and additionally, such non-strenuous exercise supports the heart and circulatory system, has a positive effect on muscle strength and helps maintain healthy joints and spine. In addition, it improves performance and improves mood, because cycling, as with any physical activity, releases endorphins. Jump in!

Dance.

Dancing is one of the most natural forms of exercise, which also provides joy, but not only that, because there are many more benefits from dancing: it improves the joints, helps release tension, improves heart function, regulates blood pressure and regulates breathing. The possibilities are endless - you can dance at home to your favorite music or hits from 15 years ago, you can sign up for bachata, hip hop or jazz lessons. Or go to a silent disco. These don't have to be killer salsa workouts, just pleasant, relaxing classes where you can rest and move at the same time.

And if you don't feel like leaving home or you are reluctant to spend time in groups due to the pandemic, just turn on YouTube or Spotify.

Yoga.

During yoga classes you can get really tired, but you can also calm down and relax. It all depends on the type of yoga we choose. Ashtanga or hatha yoga are for those who want to exercise intensively, but kundalini yoga , which is mainly a spiritual practice, includes less intense exercises. It focuses on breathing, singing and gentle, repetitive movements. Like any type of yoga, kundalini has a positive effect on your mood and helps relieve stress and anxiety. Research shows that it is helpful in the treatment of anxiety disorders. Combined with meditation led by an instructor, it gives excellent results. And without any effort – or with minimal effort. If you don't know which type of yoga is right for you, check here.

Pilates.

Pilates, based in part on tai chi, yoga and elements of ballet, is a gentle exercise recommended, among others, those who are just returning to sports activities. It makes the body more flexible and strengthens and relaxes the muscles. Like yoga, it relieves anxiety and lowers stress levels. At the same time, it improves circulation, has a positive effect on posture, helps eliminate back pain and improves the functioning of joints. You can practice in stationary classes with an instructor, in live online classes or at home using recordings from the Internet. You can read more about the benefits of practicing Pilates here.

Golf.

Considered to be quite an elite sport due to the cost of equipment and field rental, golf is fun, but that doesn't mean it's easy. The hitting technique is quite complicated, but if you don't intend to practice it professionally, you can just enjoy the time outdoors and admire the views, as many golf courses are located in picturesque surroundings. In addition, by playing golf you will reduce the risk of heart attack and stroke, improve your strength and balance, and improve your well-being. In turn, research by scientists from the University of Pennsylvania shows that playing golf has a positive effect on the quality of sleep.

Walk.

The cheapest and one of the most enjoyable physical activities: walking. The perfect sport for lazy people. Even a 30-minute walk improves health: it strengthens bones, reduces fat tissue, improves muscle function and strength, and has a positive effect on the heart. Thanks to walking, you can reduce the risk of heart disease, type 2 diabetes, osteoporosis, and even Alzheimer's and some types of cancer. You can find out more about the benefits of simply walking here.

Every move is important.

Swimming has a great effect on the muscles and spine , so we can safely recommend this activity to those who want to move but don't feel like breaking a sweat. For those who are looking for more recreation, we can suggest bowling, table tennis or badminton . The most important thing is to make exercise a habit, which is easier if the sport brings pleasure.