Rediscovering the Joy of Movement
How to make exercise feel good again
"I don’t like exercise."
That was the statement from a client in a recent coaching session. She was convinced that exercise wasn’t for her, that it was boring, exhausting, and just another thing on her to-do list. But later in our session, her face lit up as she described how much she loved playing badminton with her son. She cherished that time with him, the laughter, the friendly competition, and the connection they shared.
When I gently pointed out that this was, in fact, exercise, she paused. It didn’t fit her definition of exercise, because to her, exercise meant the gym, structured workouts, and something she had to force herself to do.
That realisation shifted everything. She didn’t dislike movement. She disliked the way she thought she had to move.
And she’s not alone.
So many of us have a complicated relationship with exercise. We’ve been conditioned to believe it has to look a certain way: high-intensity workouts, long runs, or sweating it out in a gym. But what if we redefined movement? What if we let go of the shoulds and found ways to move that actually feel good?
Why We’ve Lost the Joy of Movement
Somewhere along the way, movement stopped being fun. Here’s why:
1. We Treat Exercise as a Chore
Movement was never meant to be something we had to do, it’s something our bodies are designed to do. But many of us approach it as an obligation, reducing it to a task we need to check off rather than something we can enjoy.
2. The “All-or-Nothing” Mindset
There’s a common belief that if you don’t do an intense, structured workout, it doesn’t count. But movement exists on a spectrum. A gentle yoga session, a walk with a friend, or even playing with your kids all contribute to your wellbeing.
3. We Focus Too Much on External Goals
When movement is tied only to weight loss, calorie burn, or aesthetics, it becomes transactional. If we don’t see immediate results, we feel like we’ve failed. But movement has so many immediate benefits (more energy, better mood, and reduced stress) that get overlooked.
It’s time to change our mindset. Instead of forcing ourselves through workouts we hate, we can reframe movement as something that adds joy to our lives.
Mindful Movement: Shifting from Obligation to Enjoyment
Here are practical ways to reconnect with movement in a way that feels good and fits your life.
1. Identify Movement You Genuinely Enjoy
Instead of thinking, What exercise should I do?, ask yourself:
What movement do I actually like?
When have I felt most connected to my body?
What activities bring me joy or a sense of play?
For some, it’s dancing in the kitchen. For others, it’s swimming, gardening, or simply stretching in the morning. Find what you enjoy.
2. Break the Sitting Habit
One of the biggest reasons movement feels hard is because we spend too much time being still. Sitting for long periods makes us feel sluggish, stiff, and disconnected from movement. Instead of relying on one workout to “make up” for hours of sitting, integrate movement throughout your day:
Stand up and stretch every 20 minutes.
Walk around during phone calls.
Swap the lift for the stairs when possible.
Do a quick shoulder roll or stretch while waiting for your coffee.
Tiny movement moments add up, and the more frequently you move, the better you’ll feel.
3. Make Movement Feel Like Play
Movement doesn’t have to be structured or serious, it can be playful and spontaneous! Some ideas:
Dance to your favourite song in your living room.
Join a fun, beginner-friendly yoga or pilates class.
Try a new activity: rock climbing, rollerblading, or paddleboarding.
Play a casual sport with friends or your kids.
Go for a walk in nature while listening to a podcast.
Movement can be anything that gets your body moving and makes you smile.
4. Shift Your Focus to Feeling, Not Just Fitness
Instead of focusing on how movement changes your body, focus on how it changes your mood. Movement:
Boosts serotonin and dopamine (your brain’s “feel-good” chemicals).
Reduces stress and anxiety.
Improves focus and creativity.
Enhances resilience and emotional regulation.
The next time you feel tired or stressed, try a short movement session (stretch, dance, or take a quick walk) and notice how it shifts your energy.
5. Prioritise Strength and Flexibility (Not Just Cardio)
If you only focus on calorie-burning workouts but feel stiff and achy, try adding some gentle stretching or mobility exercises. If you feel weak or unstable, incorporate bodyweight strength exercises like squats or push-ups.
Balance is key: your body thrives on variety.
Making It Stick: Tiny Habits for Lifelong Movement
Even if you want to move more, life gets busy, and motivation fades. That’s why Tiny Habits( a method developed by behaviour scientist BJ Fogg) are so effective. Instead of relying on motivation, we make movement automatic by anchoring it to something we already do.
How to Create Your Tiny Movement Habit
Use this simple habit formula:
After I [existing habit], I will [tiny movement]. Then I will [celebration].
Some examples:
After I brush my teeth, I will do 5 squats. Then I will smile at myself in the mirror.
After I turn on the kettle, I will stretch my arms overhead. Then I will take a deep breath and exhale slowly.
After I sit down at my desk, I will roll my shoulders back three times. Then I will say, "I’ve got this!"
Your Tiny Habit Recipe Card
If you want to design your own movement habit, try filling in this card:
Anchor moment: Choose an existing habit (e.g., brushing your teeth, making coffee).
Tiny movement: Pick something easy (e.g., one stretch, a short walk).
Celebration: End with a small reward (e.g., smile, fist pump, or deep breath).
By starting small, movement becomes effortless, and over time, it naturally grows.
Final Thoughts: Your Body Loves to Move
Movement isn’t something you owe your body, it’s something your body craves. When you shift from an obligation mindset to one of curiosity, joy, and self-care, movement stops feeling like work and starts feeling like a gift.
Your challenge: Choose one way to reconnect with movement this week. It could be dancing in your kitchen, stretching before bed, or taking a short walk after lunch. Start small, build momentum, and let movement become a natural, enjoyable part of your life again.
What movement will you try this week? Let me know in the comments or reply to this post, I’d love to hear from you!
Movement is meant to feel good. When you shift from an obligation mindset to one of curiosity and self-care, it stops being something you have to do and starts being something you want to do. Start small, make it fun, and let movement become a natural, joyful part of your life again.
If you’d like support in building simple, lasting habits, sign up for my free Align5 Habit Coaching Programme. It’s designed to help you create tiny, sustainable shifts that actually stick!