Joyful movement is revolutionizing the way we think about exercise. The concept encompasses the idea that movement should be done in a way that is enjoyable for you.
We know the word “exercise” can bring up negative emotions for many. Can you relate to this?
Maybe you’ve been taught that you have to “work off” the food you eat in the gym or that you’ll never be athletic enough to work out.
Associating exercise with intensity and physical pain is typical for us. But movement is so much more than burning off calories or food you ate. The health industry may have lost sight of this in recent years, but you don’t need to!
It can be easy to lose your love and pleasure in moving your body. Joyful movement is all about finding your love for exercise again. Because all bodies, regardless of shape or size, are deserving of the opportunity to move if they choose to.
Keep reading to learn more about what joyful movement is, what the benefits are, and our best tips for how to easily get more of it into your life.
If you haven’t already read our article on body neutrality and how it can serve you, we highly recommend giving it a read next!
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What is Joyful Movement?
Joyful movement is the concept of moving your body in a way that feels enjoyable for you. There are no rules or guidelines involved with this type of movement. It is about tuning into your body and asking what it needs at that moment in time.
All types of movement are included and valid in joyful movement, regardless of your preferences or abilities. To create an inclusive environment, joyful movement places all movement on an even plane. There is no “better” type of movement. They just serve different purposes depending on what your body is needing.
Do you feel like getting your heart pumping? Is your body craving a more slow and intentional stretch session?
These are the questions to ask yourself before deciding what type of joyful movement you’d like to participate in. Let your body speak to you!
Benefits of joyful movement include:
- Aiding in digestion
- Lowering stress levels
- Improving cardiovascular health
- Enhancing athletic performance
- Lowering insulin levels and improving insulin resistance
- More tips for insulin resistance here.
- Promoting and building motivation
- Gaining muscle strength and the functional ability to perform daily activities
- Improving confidence
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Knowing When to Rest
An important component of moving mindfully is to also know when your body craves rest instead of movement. It is perfectly okay to take time to rest and rejuvenate without involving movement of any kind.
This is often a misconception with exercise that we see our clients talk about and ask us. Many women feel a sense of pressure to be engaging in exercise, even when their body doesn’t feel like it or isn’t up to it.
The problem with this is when you force your body into movement, you can start to build resentment toward it. Of course, you aren’t going to be ecstatic about moving if you are constantly forcing yourself to show up or participate in workouts that aren’t serving you at that moment.
While we recognize movement as an important pillar of health and wellness, rest and tuning into your body are important too. If you consistently find you aren’t feeling up to movement, maybe it is time to dig deeper and ask yourself why this is. Then you can work on slowly breaking down the barriers in your way!
Tips for Building a Joyful Movement Routine
Incorporating joyful movement into your life does not have to be complicated. With the right guidance and patience, you can rediscover your love for exercise again. Follow these tips for how to build a routine that feels right for you.
- Try something new. If you have been feeling uninspired to move lately, switching up your movement may help. Try out a new form of exercise that you’ve never tried before! This is your chance to experiment with rock climbing or a new dance workout class. Take a look at what is available in your area and pick an activity that speaks to you. This keeps movement fun and interesting.
- Include a friend or loved one. Moving with a friend or loved one can help hold you accountable and motivate you to show up. It also can make the workout a more pleasurable and enjoyable time. Find friends that like to move in a similar way to you and set a time to meet up with them that is dedicated to joyful movement.
- Set realistic expectations. It is easy to get discouraged from working out if you have unrealistic expectations. You are setting yourself up for a feeling of failure right from the start. Instead, set realistic goals and expectations for yourself. Try to focus on outcomes that don’t involve your body shape or weight. Instead, prioritize goals that highlight how your body moves or feels. Does that walk feel easier than last week? Are your balance and coordination improving?
- Don’t forget safety. As we mentioned before, our society seems to commend people on their physical pain and pushing their bodies to the absolute limit. But this is not for everyone and can actually be dangerous. Choose movement activities that fit your skill level and what your body can handle safely. Remember that it is okay to modify exercises or take them slower to make them safe for you.
- It’s okay to keep it simple. Movement does not need to be complicated or complex. Sometimes simple is better! Consider what small things you can add to your day that involve movement. Take the steps instead of the elevator, walk outside on your lunch break, or bring your groceries inside with an extra trip. These small daily movements will start to compound on top of one another!
- Implement mindful movement. Mindful movement is similar to joyful movement but it involves tuning into your physical surroundings and sensations. You can practice mindful movement by slowing down and being present with whatever you are doing. Tapping into your mindfulness during exercise can help you stay calm, focused, and joyful while moving. It also raises your body’s awareness of how that movement is feeling for you.
Joyful Movement Ideas/Inspiration
In case you need a bit more inspiration, here is a list of joyful movement activities:
- Go for a nature walk
- Dance classes
- Gardening
- Bike ride
- Group fitness classes
- Play with your kids or grandkids
- Take your dog to the park
- Yoga classes
- Kayaking/canoeing/other water sports
- Hike on a nearby trail
- Strength train at home or the gym
- Swim at your local YMCA
- Taichi or other self-defense classes
- Partner sports such as frisbee, tennis, badminton, etc.
- & so much more!
Joyful Movement: The Takeaway
We hope this article helps to inspire you to start incorporating more joyful movement into your routine. As a team of dietitians and therapists, we have seen the benefits that joyful movement can have on lowering stress levels, improving insulin resistance, and bringing joy back into life again.
Don’t let the fear of exercise or working out stop you from moving your body in a way that helps right and supportive for you!
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