Physical Activity in Grand Rapids, MI: Overcoming Your Excuses

Staying active in Grand Rapids can be challenging, especially with busy schedules, long winters, and plenty of reasons to put exercise off “until next week.” But regular physical activity is one of the best things you can do for your health—especially in West Michigan, where heart disease, diabetes, and obesity are common concerns.

This guide walks through the most common exercise excuses and shows you how to overcome them—using local Grand Rapids resources, parks, and health systems to support you.

Not Fit? Start Small and Start Local

If you feel out of shape or haven’t exercised in years, Grand Rapids is a great place to ease into movement safely.

Start with Simple, Low-Impact Activities

You don’t need special gear or a gym membership to get started:

  • Walking – All you need is a comfortable pair of shoes.
    • Try the Grand River Edges Trail, Millennium Park, Provin Trails, Riverside Park, or your own neighborhood sidewalks.
  • Gentle stretching and balance exercises – Do these at home using a mat or carpeted floor.
  • Strengthening with bodyweight – Wall push-ups, chair squats, and light resistance bands.

These activities:

  • Put less stress on your joints
  • Improve your fitness gradually
  • Can be done alone or with a friend or family member

Use Apps and Simple Technology

Fitness apps and wearable devices can help you:

  • Track steps, heart rate, and distance
  • Set realistic goals (e.g., 10-minute walk, 3 times per day)
  • See your progress over time

Look for apps that let you track indoor and outdoor activity, which is especially helpful during Grand Rapids winters.

“I Don’t Feel Well” or “I Have a Health Condition”

Sometimes, being active can actually help you feel better—physically and mentally. But if you have health concerns, it’s important to be safe.

Talk to a Grand Rapids Healthcare Provider First

See your doctor for a full check-up before starting a new exercise program if you:

  • Are over 40
  • Haven’t exercised regularly in a long time
  • Have a chronic condition (such as heart disease, diabetes, arthritis, or COPD)
  • Are recovering from surgery or injury

Local options include:

  • Corewell Health (formerly Spectrum Health) primary care and cardiology clinics
  • Trinity Health Grand Rapids
  • University of Michigan Health-West (Metro Health)
  • Mercy Health clinics
  • Kent County Health Department and Grand Rapids Public Health for community resources and wellness programs

Your doctor can:

  • Help you choose safe activities
  • Adjust medications if needed
  • Refer you to a physiotherapist, exercise physiologist, or cardiac rehab if appropriate

Listen to Your Body

  • Don’t push through pain. If an activity hurts, reduce the intensity or stop.
  • Mild muscle soreness is normal when you start; sharp or worsening pain is not.
  • If you feel chest pain, severe shortness of breath, or dizziness, stop and seek medical care immediately.

“I’m Scared or Embarrassed to Exercise”

Feeling self-conscious is common—especially if you’re just starting out. You’re not alone.

Start in Your Comfort Zone

  • Exercise at home using online videos or apps.
  • Walk at less crowded times at places like Reeds Lake, Ken-O-Sha Park, or quieter neighborhood streets.
  • Try early-morning walks or evenings when parks and trails are less busy.

Build Confidence Gradually

  • Invite a friend, coworker, or family member at a similar fitness level to join you.
  • Look for beginner-friendly classes at:
    • Local YMCA of Greater Grand Rapids
    • Community centers (e.g., Garfield Park Community Gym, Kroc Center)
    • Hospital-based wellness programs at Corewell Health or Trinity Health Grand Rapids

Knowing others are also starting from scratch can make exercise feel less intimidating.

“Exercise Is Boring” – Make It Fun in Grand Rapids

Staying motivated is much easier when you enjoy what you’re doing.

Turn Exercise into Social Time

Plan active outings with friends or family, such as:

  • Bowling at a local alley
  • Walking the Downtown Market or Woodland Mall for indoor steps
  • Exploring Frederik Meijer Gardens & Sculpture Park
  • Joining a local walking group, pickleball league, or recreation sports team

Revisit Activities You Loved as a Kid

Think back:

  • Did you enjoy biking, rollerblading, or playing basketball?
  • Did you love team sports, dance, or swimming?

Grand Rapids options include:

  • Public courts and fields in city parks
  • Ice skating at local rinks in winter
  • Swimming at YMCA pools or community centers
  • Dance studios offering beginner classes (ballroom, Zumba, hip-hop)

Change How You Think About “Exercise”

Physical activity does not have to be painful or miserable to “count.”

Fun movement ideas:

  • Dancing at home or in a studio
  • Gardening in your yard or at a community garden
  • Walking the dog along the river or in neighborhood parks
  • Playing active games with kids or grandkids

The goal is more movement, not perfection.

“I Don’t Have Time”

Between work, family, and commuting, finding time can feel impossible. But small changes add up.

Plan Ahead

At the start of your day or week:

  • Look at your calendar and identify short open windows (10–20 minutes).
  • Use cancelled or rescheduled appointments as movement opportunities.
  • Treat exercise like an important appointment with yourself.

Think Small: Short Bursts Count

You don’t need a full hour at the gym. Try:

  • Morning: 10–15 minutes of stretching or light bodyweight exercises
  • Lunch break: 10–15 minute brisk walk around your workplace or nearby streets
  • Evening: 10–15 minutes of core or strength work while watching TV

Three 10-minute sessions can be as beneficial as one 30-minute session.

Build Movement into Daily Life

  • Park farther away and walk.
  • Get off The Rapid bus one stop early and walk the rest.
  • Take stairs instead of elevators whenever possible.
  • Walk while on phone calls or during kids’ practices.

“I Don’t Have Enough Energy”

Fatigue is common, especially during long Michigan winters when daylight is limited.

Support Your Energy with Healthy Habits

  • Check your diet. Focus on:
    • Fresh fruits and vegetables
    • Whole grains
    • Lean proteins (fish, chicken, beans)
    • Limiting sugary drinks, highly processed foods, and fast food
  • Get enough sleep. Aim for 7–9 hours per night.
  • Stay hydrated, even in cold weather.

If you’re constantly exhausted despite rest and good nutrition, schedule a visit with your Grand Rapids healthcare provider to rule out issues like anemia, thyroid problems, sleep apnea, or depression.

Exercise When You Have the Most Energy

  • Are you a morning person? Try a short walk or workout before work.
  • More alert in the evening? Plan activity after dinner.
  • Use weekends when you may feel less rushed.

You might feel tired before you start, but many people feel more energized and proud of themselves afterward.

“I’m Worried About Getting Injured”

Injury fears are valid, especially if you’ve been inactive or have joint problems.

Choose the Right Activities

Pick exercises that match your:

  • Age
  • Fitness level
  • Skill level
  • Health conditions (e.g., arthritis, heart disease, back pain)

Good starting options:

  • Walking (flat, even surfaces)
  • Stationary cycling
  • Water aerobics or swimming – buoyancy supports your joints and can be especially helpful for people with obesity or arthritis
  • Beginner yoga, Pilates, or tai chi for balance and flexibility

Warm Up and Cool Down

  • Warm up: 5–10 minutes of easy walking or gentle movement
  • Cool down: 5–10 minutes of slower movement plus stretching

If you have an existing injury or haven’t exercised in a long time, talk to:

  • Your GP or primary care doctor
  • A physiotherapist, podiatrist, or exercise physiologist at a Grand Rapids clinic or hospital system

They can design a safe, personalized plan.

“I Don’t Know How to Be Active”

If you’re unsure where to start, get some guidance.

Get Professional Support

Consider:

  • A few sessions with a personal trainer at a local gym or YMCA
  • Group beginner classes (walking, strength training, water exercise)
  • Hospital-based wellness or cardiac rehab programs at Corewell Health or Trinity Health Grand Rapids

These professionals can:

  • Show you proper form
  • Help you set realistic goals
  • Adjust exercises to your needs and limitations

“I Can’t Afford It”

You don’t need an expensive gym membership or fancy equipment to be active in Grand Rapids.

Free or Low-Cost Ways to Get Moving

  • Walk or jog in your neighborhood or local parks.
  • Use public trails: Grand River Edges Trail, Millennium Park, Blandford Nature Center trails.
  • Do bodyweight exercises at home: squats, lunges, push-ups against a wall or counter.
  • Use low-cost equipment:
    • Jump rope
    • Resistance bands
    • Light dumbbells or water bottles

Take Advantage of Community Resources

  • Kent County Health Department and Grand Rapids Public Health often share information about free or low-cost programs.
  • Community centers, churches, and workplaces may offer walking groups, fitness classes, or wellness challenges.
  • Many fitness apps are free or low-cost.

You might also:

  • Swap one or two weekly take-out coffees or fast food meals for a low-cost exercise class or home equipment.
  • Remember: investing in your health now may reduce medical bills later.

“The Weather in Michigan Is Terrible”

Grand Rapids weather can be hot, humid in summer and icy, snowy, and dark in winter—but you can stay active year-round.

Indoor Options for Cold, Snow, or Rain

Try:

  • Walking laps in Woodland Mall, Rivertown Crossings, or other indoor shopping centers
  • Indoor cycling, aerobics, or dance classes at local gyms
  • Swimming at indoor pools (YMCA, community centers)
  • Home workouts:
    • Online videos (yoga, Pilates, strength, cardio)
    • Stair climbing in your home or apartment building
    • Resistance band or bodyweight routines

Outdoor Options with the Right Gear

  • Buy warm, moisture-wicking layers, gloves, hats, and reflective gear for winter walks.
  • In rain, use a waterproof jacket and shoes.
  • In summer, walk early in the morning or later in the evening to avoid heat and humidity, and drink plenty of water.

Seasonal ideas:

  • Winter: cross-country skiing, snowshoeing, or brisk walks in parks like Cascade Peace Park or Provin Trails.
  • Summer: swimming at lakes, outdoor pools, or Lake Michigan beaches; biking local trails.

“I Travel a Lot”

Travel doesn’t have to derail your activity routine.

Stay Active on the Road

  • Pack a jump rope or resistance band in your suitcase.
  • Download workout apps or podcasts you can do in a hotel room.
  • Choose hotels with gyms or pools when possible.
  • Take the stairs instead of the elevator.
  • Walk around nearby neighborhoods, riverwalks, or city centers for at least 20–30 minutes.
  • If your home gym in Grand Rapids has partner locations, look for reciprocal memberships in cities you visit often.

“I Have Small Children”

It can be hard to find time alone, but kids can be part of your activity plan.

Involve Your Kids

  • Go for family walks in local parks or along the Grand River.
  • Play active games in the yard or at a playground.
  • Visit local indoor play areas or community centers and move with them.

Trade Time and Use Quiet Hours

  • Trade babysitting with a friend or neighbor who also has kids.
  • Ask a family member to watch the kids while you go for a walk or class.
  • When kids are napping or in bed, do:
    • Stretching
    • Yoga
    • A short home workout video

“I’m Too Old”

You are never too old to benefit from physical activity. In fact, staying active is one of the best ways to maintain independence and prevent falls as you age.

Safe Activities for Older Adults

  • Walking (outdoors or indoors at malls)
  • Gardening and yard work
  • Playing with grandchildren
  • Gentle strength training with light weights or resistance bands
  • Tai chi, yoga, or water aerobics

Grand Rapids resources:

  • Senior-focused fitness classes at YMCA and community centers
  • Falls-prevention and balance programs through local hospitals and senior centers

Try to:

  • Move every day, even if only for short periods
  • Learn a new skill—like ballroom dancing, tai chi, or swimming
  • Walk most days, either in your neighborhood or at a nearby park

“Exercise Is Boring” – Again, Make It Interesting

If lack of interest is your main barrier, focus on variety and enjoyment.

Mix It Up

  • Rotate between walking, biking, dancing, strength training, and stretching.
  • Try new classes or activities every few months.
  • Use home equipment like a stationary bike or treadmill while watching your favorite TV shows.

Join Others

  • Exercise with a friend or spouse.
  • Join a local walking group, pickleball league, or community sports team.
  • Look for meet-up groups in Grand Rapids focused on hiking, running, biking, or fitness.

Local Grand Rapids Resources to Help You Get Moving

When you’re ready to start, you don’t have to do it alone. Consider:

  • Your GP or primary care provider (Corewell Health, Trinity Health Grand Rapids, Metro Health, Mercy Health)
  • Local gyms and YMCAs – many offer free or low-cost trial periods
  • Community centers – often have reasonably priced classes and open gym times
  • Physiotherapists, podiatrists, and exercise physiologists – for injury, pain, or medical conditions
  • Kent County Health Department and Grand Rapids Public Health – for community wellness programs, chronic disease prevention, and physical activity resources

Key Takeaways

  • There are many common excuses for avoiding physical activity—time, weather, fear, cost, health issues—but each one has realistic solutions, especially here in Grand Rapids.
  • Start with simple, low-impact activities like walking, stretching, and light strength training.
  • The key to staying motivated is to make movement enjoyable and sustainable.
  • Use local parks, trails, community centers, and health systems to support your activity goals.
  • You don’t need perfect conditions or expensive equipment—just a decision to start, even with 10 minutes a day.

No more excuses. In Grand Rapids, MI, there’s always a way to move more—indoors or outdoors, in every season.