How often are you reminded about how much exercise you SHOULD be getting?  Does it feel constant and overwhelming? Is your next thought – HOW? How can you push yourself to meet that goal EVERY DAY?! You aren’t alone. 31% of adults worldwide don’t get enough physical activity, even though we know the benefits. 

The barriers to physical activity are plentiful giving much room to avoid exercise (can we have a show of hands from those who may even use these barriers as excuses?!). We struggle with limited time, money and/or social support and there’s that looming fear that movement will make us uncomfortable – either physically or emotionally. Moving consistently – and finding joy in the movement we do – can be a challenge but we’re looking forward to overcoming that challenge in 2025!

In this post, we explore some of the negative perceptions about exercise we commonly encounter, as well as opportunities to reshape these views for the better. We also discuss some practical, less stressful ways to make movement a part of our everyday lives – and maybe even a source of joy!

Common Views of Physical Activity

Many of us hold learned beliefs about exercise that are either untrue or do not have to be true, negatively affecting our overall feeling about wellness.

Here are some common misconceptions:

• You’re either “good” at exercising (e.g., running, playing a sport, or lifting weights), or you aren’t.
• If you aren’t suffering while you exercise, you won’t get anything out of it – “no pain, no gain”.
• “Lower intensity” forms of exercise like yoga and Tai Chi don’t offer significant benefits.
• Exercise isn’t as important now that I’m a … parent/older/etc.
• Women can’t or shouldn’t do certain types of exercise, like lifting weights.

These are just a few common misconceptions that many of us carry from childhood into adulthood. If we don’t reevaluate our perceptions with purpose as an adult, it can be difficult to break those patterns developed early in life. Negative early experiences with exercise and physical activity do not need to shape what movement feels like for the rest of our lives.

Anyone can learn to be “good” at exercising with repetition. A workout may not feel good the first, second, or even fifth time you do it. If you’re a new runner, don’t feel intimidated if the first run doesn’t feel natural. On the other hand, if you are constantly trying the same type of movement and it’s not clicking, then shake it up and try something different. It’s important to remember how endless the possibilities are when it comes to physical activity. And remember, if you feel a little silly trying something new or are struggling to make it through a workout – you are NOT alone! Movement is healthy at any level, it doesn’t have to be perfect and it’s not a competition.

There’s no need to suffer to gain benefit from movement. In fact, if we cause our bodies pain when exercising, we’re more likely to injure ourselves and less likely to want to move more. Lower-intensity exercise is an important alternative, one that we shouldn’t undervalue. Engagement can be easier and results impressive – a powerful combination. People of all ages and genders can benefit from this, or any type, of regular exercise.

What’s essential – and what we’re here to explore today – is that movement must feel good to you. And if some types of movement don’t feel natural, this doesn’t mean you can’t find one that feels right for you. Rather than striving for an unattainable fitness goal, we hope you will goal set to find a movement that you enjoy, one that you want to do regularly!

The Physical and Mental Benefits of Joyful Movement For Every Body

Before we discuss some actionable tips for finding a way to move that feels good to you, let’s review the physical and mental benefits of exercise—not as a reminder of what we’re lacking but as a reminder of what we can tap into.

Physical benefits of exercise include:

• Better heart health, improved circulation, and reduced risk of stroke and heart attack.
• Increased energy levels.
• Stronger muscles and bones.
• Better sleep quality
• Improved memory, focus, and cognitive function

Mental benefits of exercise include:

• Reduced stress and anxiety
• Consistently better moods
• Improved self-esteem
• Increased stress resilience
• Better mental clarity and creativity

Movement taps into the mind-body connection. When the body feels good, the mind feels better, and vice versa.

5 Ways You Can Reclaim The Power of Movement in Your Life

1. Focus on Enjoying How You Move

Let exercise be about finding joy in movement. You may have ideas about “having” to exercise in order to reach a certain health status, fit into a smaller clothing size, or increase the confidence in your self image. Instead, try allowing movement to be a choice rather than something you feel obligated to do. Move because it feels good to do so.

2. Try Different Types of Movement to Find What Feels Good

Of course, every body is different, and everybody won’t enjoy the same types of movements. If you’re getting back into exercise, try anything that calls to you. You can go for more aerobic activities, like running, kickboxing, or HIIT; strength training, like pilates, yoga, or weight lifting; or fun activities that get you moving, like hiking, rock climbing, or the socially-engaging pickleball.

Make sure you stay safe and remember that experiencing some discomfort may be normal when exploring your boundaries but doesn’t have to feel permanent. The quest is to find joy in pushing your body’s limits without causing pain or disconnecting from your body.

3. Go At Your Own Pace

It’s important not to push yourself beyond what’s healthy. There’s no shame in making less baskets, using modified yoga poses, or starting off with a simple stretching routine. When we move for the joy of movement, pace and advanced skills become less important.

Instead, we celebrate our body’s ability to move and our activity accomplishments! If you want to set goals for yourself, feel free, but remember that the joy of movement is your primary focus. This is your movement practice, not anyone else’s.

4. Incorporate Mindfulness

Incorporating the practice of mindfulness can help you be more present during your movement. Tuning into bodily sensations can provide clues for when to push yourself at a comfortable pace and when to pull back.

Mindfulness simply asks that you be with the present moment as it is. You can do this by finding a point of focus, like the breath. This can be extremely helpful if you’re doing intensive aerobic exercise, like CrossFit, and need to regulate your breathing. You can also be mindful of your surroundings, notice thoughts and emotions, and check in with different parts of your body while you move.

5. Form Social Connections

A wonderful way to reclaim the power of exercise is to make friends with people who like the same types of movement you do or join social gatherings based on your preferred movement type. This may be a tennis or golf club, a dance class, a dog-walking group, or hiking for bird watchers. Social connections can help keep you accountable and give you access to people who may know more about the exercise you’re doing than you do, which can be helpful if your movement becomes a passion.

Discover the Joy of Movement with Inspire Behavioral Health

By shifting our relationship with movement, we can take exercise from an obligation we’d rather put off to a hobby we love to do. By moving in a way that feels good to us, we can truly enjoy how it feels to move in our bodies again, creating a life that’s not only healthier but happier.

If you’re ready to reclaim a physically and mentally healthy life and need support on your journey, it’s time to schedule an appointment with a member of the Inspire Behavioral Health team. Our licensed mental health professionals are here for you. We offer one-on-one counseling, medication management, and support groups to empower you to live a life you love. Contact us today to learn more about our therapeutic offerings.