When you think of the word exercise, what comes to mind? If the answer is something like, “It feels like a chore” or “I don’t enjoy it,” don’t worry. You are not alone. It’s common to feel negatively about exercise. Maybe you feel pressured to see a certain number on the scale or find yourself in a shame cycle about your goals. If you relate, then the good news is joyful movement can help you see exercise in a new light.
What Is Joyful Movement?
Joyful movement is simple! It means that you move your body in ways that feel good and help you to celebrate your body. It also gives you back power by allowing you to choose how you’d like to move your body. Exercise can look like anything – maybe it’s a stroll in your neighborhood, an intense HIIT class, or anywhere in between.
Traditionally, working out is tied to weight loss and diet culture. Of course that can make anyone feel down! In the past, you may have heard or told yourself things like:
- “I need to lose weight.”
- “No pain, no gain.”
- “If I don’t break a sweat, it doesn’t count.”
- “I need to burn calories and work off this cookie I just ate!”
- “I don’t like my body.”
Joyful movement rejects these ideas. It highlights that you should move your body in a way that’s enjoyable to you instead of punishing your body or trying to change it. The goal is to check in with yourself and stay in tune with your body. One day, you may crave a workout that gets your heart pumping. Then the next, you could decide that you want to do a few leisurely yoga stretches.
To sum it up: you decide how long your movement is, what you’d like to do, or if you need a break. The only rule is there are no rules!
Most importantly, no matter what your ability level is, you deserve to celebrate your body and move in a way that feels great and brings you joy.
Benefits
There are tons of benefits to joyful movement that have nothing to do with weight loss. Moving your body regularly:
- Improves your mental health
- Strengthens your muscles and bones
- Helps with memory and your overall brain health
- Reduces stress levels
- Increases endorphins
- Helps with mobility
- Lowers your risk of falls
- Improves your sleep
- Boosts your energy
Tips to Build a Habit
There’s an inspiration behind this post. I wasn’t aware of what “joyful movement” was until I watched a series by YouTuber, Carrie Dayton. I highly recommend her channel. She focuses on fashion in her 30s, thrifting, joyful movement, and more. I’ve been watching her for years and love her joyful movement series. If you’d like to check her out, here’s a link to her playlist!
In the series, she tries building a habit by moving her body every day for 20-30 minutes. Above all, her goal is to move her body in ways that feel nourishing, strengthening, and empowering. Carrie mentions that it was a paradigm shift for her to view exercise as an activity to have fun and feel good, rather than a form of punishment. That’s something I can relate to a lot!
Studies show there’s no magic number in terms of forming a habit. The answer truly is that it depends. See what works for you, but here are some general tips to help you build a joyful movement routine.
Do something you love.
If you’ve never been a gym person, heading to the gym every day is likely not going to be joyful or motivating for you. Focus on things you enjoy doing instead. For example, maybe you love working in your garden, walking your dog, or dancing to pop music. These things all count as moving your body!
Don’t feel pressure to “find a time” to exercise.
It’s nice to have a specific time of day to move your body. But that’s not always realistic for everyone and there’s no reason to make yourself feel bad about it. Do a few stretches on your work break. Take the stairs. Go for a hike on a random Saturday. When you feel the urge to move, do it!
On the other hand, if you thrive on routine and can set aside a consistent time, that’s great too.
There’s no right or wrong way to do this.
Phone a friend.
The buddy system is always helpful.
Do you have a friend you’d like to exercise with? Call them up and invite them for a stroll in the park. Or you can ask them if they’d like to take a spin class or go to Zumba with you. Let them know about your joyful movement goals!
Search for joyful movement creators online.
I’m a huge fan of Carrie’s content! Look for people who make you feel energized and motivated when you consume their content, not ashamed and unmotivated.
Focus on how you feel, not how you look.
Remember, the goal of joyful movement is not to lose weight or manipulate your body. You deserve to have fun and feel good when you’re exercising. Please be kind to yourself as you build this habit!
24 Fun Examples of Joyful Movement
1. Rollerblading
Rollerblading is a lot of fun! It’s a good way to get back in touch with your inner child.
I remember zipping through my neighborhood as a little girl with my pink rollerblades, so I’d love to get a new pair. If you remember rollerblading as a kid, why not pick up this hobby again and have a blast while moving your body?
2. Gardening
Gardening is another soothing hobby. It comes with many health benefits like osteoporosis prevention and you’re getting vitamin D as well because you’re outside. Connecting with nature is also good for the soul!
3. Hula hoop
Another entertaining activity from childhood. Yes, hula hoop counts as movement! It boosts cardiovascular health and works your core muscles. Make your joyful movement even funner by choosing a light-up LED hula hoop.
4. Jump rope
Jump rope can be a great solo or group activity! Grab a few friends and play nostalgic games like helicopter or snake. Or simply get outdoors and jump rope on your own for a bit to break up your day. This is especially true if you work at a desk and you’re feeling stiff. Moving your body even if it’s for 5 minutes will help loosen up those muscles.
5. Mini golfing
Check out some mini golf courses near you! I haven’t gone mini golfing in years but I’m going on a trip to Wisconsin Dells with friends this month and we’re putting this down in our itinerary. It’s low stakes and a fantastic way to move your body!
6. Bike riding
Ahh, a relaxing physical activity. You can go at your own pace. If you feel like having a leisurely bike ride through your neighborhood, go for it. If you’re looking to break a sweat, that’s cool too! Whatever sounds most enjoyable to you.
7. Go for a walk.
Never underestimate the power of walking! Not only is walking free and convenient, but it also comes with great benefits. For example, walking can lower your risk of high blood pressure and heart disease. It’s also wonderful for your mental health!
Walking is my joyful movement of choice. I’ve recently rediscovered how much I love it after getting my pup, Linus. I feel my mood lift after a 20-minute walk with him and I also love seeing the world through his eyes.
Linus is fascinated by birds right now and he loves people watching! It makes me appreciate the little things. Plus, I’m low on vitamin D, so being outdoors is great for me aside from taking my supplements daily.
8. Kickboxing
Kickboxing is an awesome sport if you’d like to let off some steam! It’s a full-body workout, so kickboxing helps with balance and your agility. To add to that, you’ll learn self-defense. If you’re interested, check out classes near you!
9. Play Nintendo Switch Sports.
Are you a gamer? Then Nintendo Switch Sports is the joyful movement you’ll likely gravitate towards most on this list. You can play golf, soccer, volleyball, bowling, tennis, badminton, and chambara using your joy-con. There’s so much variety!
10. Zumba
Zumba is a fantastic choice for joyful movement! The fitness program is cardio and Latin-inspired dance. You’ll move between high and low-intensity dances in your workout. It’s also extremely beginner-friendly whether you’d like to go to an in-person class or take one online!
11. Martial Arts
There are many to choose from – whether it’s Jiu-Jitsu, Karate, Tai Chi, etc. If you’re interested, look for adult classes in your area and sign up!
12. Hiking
In her joyful movement series, Carrie mentions how she loves to go hiking with her boyfriend on the weekends. I thought that was an adorable date idea for a couple!
Alejandro and I like to go hiking when we can at the forest preserve near our place. That’s one of Linus’ favorite activities! If you love nature, consider hiking at a forest preserve or beach nearby.
13. Water aerobics
Water aerobics is an amazing low-impact exercise for a variety of people, including seniors!
It’s perfect if you don’t want to put a lot of stress on your joints. You get a total-body workout and it’s especially beneficial for cardiovascular health. I personally love being in the water, so I want to try this one day soon.
14. Cycling
Do you enjoy a visit to the gym or have an exercise bike at home? Cycling may be the joyful movement for you! I took a peek online and saw that Target, Walmart, and Amazon have some pretty good options that are affordable at under $200.
Some people also enjoy listening to music or a podcast while cycling. I’ve done that in the past and it’s relaxing!
15. Frisbee
Have fun and throw a Frisbee back and forth with your friend! It certainly counts as movement and you’re essentially just playing a game of catch. In the same vein, you can throw a ball back and forth with your pup! Linus LOVES playing ball with me and Alejandro.
16. Paddleboarding
If you’re an adventurous person, try paddleboarding! It’s perfect for working on your balance and also helps with stress relief.
17. Group sports
There are TONS of group sports you can play with friends and family:
- Tennis
- Basketball
- Kickball
- Volleyball
- Football
- Baseball
- Soccer
And so much more! My husband’s family enjoys playing volleyball together and I think it’s a sweet bonding activity.
18. Dancing
Dancing is extremely versatile. You can take a class in person, follow a Youtube tutorial, or simply dance in your kitchen to your favorite song! I’ve been seeing people on TikTok take adult ballet lessons and I’m interested in doing that one day.
In her video series, Carrie mention Emkfit who is a fitness instructor. She has unique videos for dance like this “Mamma Mia” pilates dance workout!
19. Play ping pong.
I looked up where to play ping pong in my area and found a few Table Tennis Clubs. One of them lets you play in their open gym for $5. You can also look into arcades like Main Event that offer ping pong or alternatively, buy a ping pong table if you have the space!
It’s a fun way to let off steam and get your steps in for the day.
20. Yoga
If you’ve followed my blog for a while, you know I’m going to recommend Yoga with Adriene. Adriene is my favorite yoga instructor on YouTube because she has such a calming presence and voice. She also uploads regularly and offers a lot of variety in her yoga workouts for all levels of experience.
If you need more guidance or want more community, consider taking an online course or check out in-person classes in your area! I’ve done both throughout the years.
21. Jump on a trampoline.
My brother is 8 years old and of course, his favorite activity is JUMPING! Take a page out of his book and jump on a trampoline. Not only is this exercise enjoyable, but it also builds strength and even improves bone density. A win-win situation!
22. Swimming
Let out your inner mermaid and take a refreshing dip in the pool! As I’m writing this, summer will be here before we know it. You’ll be increasing your endurance and muscle strength while cooling off on a hot day.
23. Horseback riding
Horseback riding is beneficial for your mental health. It’s calming to spend time with an animal, especially horses because they are majestic and peaceful. If you’re an animal lover, this is the perfect joyful movement for you!
24. Rock climbing
Finally, try rock climbing as a form of joyful movement! It may seem intimidating, but there are plenty of beginner-friendly classes out there like First Ascent in the Chicagoland area.
When I was younger, I’d always try to push myself with intense workouts at the gym when that’s just not for me. I never enjoyed exercise because there was that constant voice in my head about how I should change my body. Eventually, I just stopped working out altogether. Joyful movement is helping me to not only find exercises that I enjoy, but also allowing me to accept my body as it is right now.
I’m glad I was able to discover joyful movement and I hope this post is useful for you, too! Sending my love and encouragement out there to whoever is reading this post, and have a wonderful day! 💕
This is such a great list! Thanks for sharing (:
How amazing! I have been trying to incorporate more joyful movement – or exercise that feels fun rather than boring – and reframing my mindset in this way has made me want to be much more active! In the end, many of these “sports” are some things that we used to do a lot of when we were kids and were moving our bodies without putting so much pressure on ourselves! Thanks for sharing this great list!
Thank you so much for reading, Juliette! 💛 Exactly…I feel that exercise is so much better when there’s no pressure and you’re just trying to have fun and enjoy the movement. I have an 8-year-old brother and he loves playing soccer for example. I’m already breaking a sweat after one game and it’s fun like when I was a kid!! I’m trying to learn from him and incorporate that into my day-to-day life as well 😊
Enjoy the rest of your week!!