Joyful Movement: Cultivating a More Positive Relationship with Exercise
My Journey with Joyful Movement
When I started working out, it was because I wanted to change my physical appearance. I was dissatisfied with how I looked, and I used punishing workouts to try to change my body. I had a goal and a lot of energy, time, and access to put towards that goal. Eventually, my mindset shifted. I began learning more about Body Positivity, fatphobia and ableism in the fitness world, and how some of my habits were impacting my mental health. I no longer wanted to work out to force myself to change, but I also did not want to completely give up exercise and the fun brain endorphins that come with it. And this is where my journey with joyful (or less miserable) movement started.
WARNING: This is a little longer for a Lauren Blog. I have the sections highlighted to make it go faster for you!
Joyful movemenT
I talk a lot about joyful movement but what even is it?! Joyful movement focuses on finding activities that bring you happiness, pleasure and a sense of playfulness. This may mean your routine changes day to day based on how you are feeling. The goal is more wholistic and focused on moving your body in ways that feel good emotionally and spiritually, not just physically.
But what about people who have never enjoyed exercise?
Joyful movement may not come easily for those with difficult exercise histories. If physical activity has always been a painful struggle (physically or emotionally), the idea of finding joy could seem unrealistic or even cause you to roll your eyes and tune out entirely. Past associations can make certain movements feel off-limits - perhaps you loved running before a knee injury, or yoga before your favorite studio closed. Maybe you have only ever worked out because you wanted to change how your body looked and now exercise is just not appealing to you. There are so many reasons why joyful movement may feel out of reach.
So maybe “joy” may feel too lofty a goal when your relationship with your body and fitness is messy or your access to movement has changed. What if we drop the expectation of “joy” and replace it with something else? In these cases, it's okay to start with smaller, more neutral aims like mindful or intuitive movement.
Here’s an example:
Physical therapy can be an example of non-joyful yet necessary movement. In the United States, PT often focuses on problem-solving pain points like injury rehabilitation. While not inherently fun, these exercises can help you progress towards greater comfort and mobility if you practice them diligently. Approaching these exercises with the mindset that you are working step-by-step toward tangible goals like less pain or improved function can start rewiring your relationship with movement and making it more neutral.
The key is finding satisfaction and care for your body, even in small ways, during the process. Over time, with patience and self-compassion, you may find that some emotional obstacles soften. This can allow you to slowly rediscover forms of movement that feel uplifting physically, mentally and spiritually. Meeting your body where it's at today with presence and support is the first step toward building a more positive relationship with exercise moving forward.
Can it still be Joyful Movement if it is Hard AF?
I'm often asked about what constitutes truly joyful movement. While it's often portrayed as all sunshine and rainbows, I don't think it needs to be 100% bliss from start to finish. In my view, joyful movement is more about your intention behind exercising. Even the PT example above can be joyful if you are working towards a goal that makes you excited.
There are certainly moves that have tested me physically and brought me outside my comfort zone. I've been known to grumble and curse my way through tough workouts, only to feel energized afterwards from having accomplished something challenging. Sometimes, you need to complain on the floor between sets…it’s science! The key for me is knowing I chose to do it, and can modify or stop if needed. Movement is no longer a punishment but an option.
Doing something difficult is easier when you're listening to your body, not forcing yourself to stick to a program at all costs. I aim for workouts that push me in a healthy way, while honoring if I need a break. The joy comes from feeling empowered to get out of my head and move with purpose, even if some moments are uncomfortable. Over time, you may surprise yourself by embracing exercises you once avoided. Any movement done with self-care in mind can lead to a more positive relationship with fitness.
Benefits of Joyful (or “Not Miserable) Movement
In addition to the well-known physical benefits of exercise like improved cardiovascular health, stronger muscles, and increased mobility, movement can offer the emotional perks of enhanced mood, reduced stress, and a more positive body image.
If you start approaching your exercise as a practice and tune into what your body and brain experience during exercise, you can start crafting a routine that works for you. That routine may not look like the social media fitness expert who shares their workouts daily. And that is okay because you are not them! A benefit of mindful movement is becoming more connected to your body and an increase of “in-my-own-lane-ness” where you focus on what works for you!
Many of us have internalized rigid exercise mentality like "no excuses" or "no pain, no gain,' which can negatively impact how we approach fitness now. A benefit of learning to listen to your body is that it can help prevent burnout and overuse injuries. While not all injuries are predictable or avoidable, tuning into your own needs allows you to shape a more sustainable exercise routine. This mind-body awareness is valuable whether you are a competitive athlete or casual mover, and at all stages of your fitness journey. Moving in attunement with your body can lead to a healthier, more joyful relationship with physical activity.
So where do we start?
Where can you start incorporating more neutral or joyful movement into your routines? You can start exactly where you are now. I often suggest doing a body scan and checking in on your feelings before, during, and after your workouts. Start thinking about what you like about the exercise you do, how it supports your life right now, and what you hope to get out of it. That can be the perfect first step because it does not require you to change the physical part of your exercise routine. If it helps, pull up the notes app on your phone or jot it down in your planner or journal. Just looking at the mindset piece in a neutral way can be a great way to start tuning into what movement feels good for you and what feels like it can be shifted.
Once you get a better idea of what you like to do, where your movement routines support you, and things you are working towards, you can start editing your fitness routine to work towards these goals. Joyful movement does not need to look the same for everyone. You may have training goals that require doing things differently, and that is okay. You may wake up one day and decide you want to run, bike, or hike, and your training can shift to support those goals.
If the idea of getting back into fitness fills you with more dread than excitement, you're not alone. Many of us have complicated relationships with exercise rooted in years of rigid messaging around exercise. If you’re looking for more support, check out my upcoming workshop "Back to Movement". Together we will dive into the common pitfalls that may have derailed your fitness habits before, brainstorm strategies tailored to your life now, and focus on mindset work and goal-setting from a more neutral perspective.
Final thoughts
Reminder, this whole thing is a combination of trial and error and your own feelings. Finding the perfect routine may not be possible but finding a routine that feels flexible and works for you can be. Taking steps towards a more joyful, grounded relationship with movement is playing the long game and can help you learn more about yourself along the way.
You got this!
