How Movement and Exercise Can Be Fun, Not a Punishment

When I think of exercise, I think of work.

In school, we had to do countless math and grammar exercises. So it’s no wonder that when we’re told to exercise regularly as adults, we immediately associate it with work.

I don’t know about you, but the last thing I need is another task on my to-do list!

That’s why I like to focus on movement instead.

When I think about going for a walk in nature, putting on my favorite tunes and dancing around my living room with my dog Mr. Marley, or taking out my weights and doing some strength training at home, that’s fun.

It’s fun because it’s movement that I enjoy doing. So instead of thinking of exercise, I like to use the word movement. And movement of all types is a valuable aspect of a healthy lifestyle.

All of the things I do give me a good sweat and raise my heart rate, but more importantly, I don’t dread doing them.

In fact, I do them as often as I can throughout my week, and it’s not just for burning calories and building muscle. Movement boosts my mood, helps me think more clearly while working, and releases tension from my day-to-day challenges – areas where many of us could use some help!

What is the best exercise?

The best exercise for you is the one you enjoy doing because that’s the only exercise you’ll stick with.

This is where I think a lot of people go wrong. They try to follow programs that don’t take their own personality into account. It feels like work that they want to “get over with” rather than the fun “me time” it should be.

You might not enjoy the same activities I like – although who doesn’t like dancing in their living room?! – but I’m sure there are a few activities involving movement that you enjoy and don’t necessarily make you think, “Oh hey, I’m working out!”.

So whether it’s putting on your headphones and jogging around the park with your dog, pulling up a yoga video and following along at home, walking laps around the soccer field and chatting with other moms while your kids have practice, working up a sweat in the garden, or going swimming, it doesn’t matter – as long as you’re moving and loving it!

How often should I exercise and for how long?

Here’s another question that doesn’t really have a specific answer.

Let me explain.

Whole food plant-based diet pioneer Dr. Michael Greger recommends that people get 90 minutes per day of moderative activity like brisk walking, or 40 minutes of a more vigorous activity like active sports each day.

While studies may have shown this is the ideal amount from a health standpoint, it’s not a one-size-fits-all solution.

A lot of it depends on how active you are throughout your day, your body type, and your lifestyle. Aiming for an hour and a half of exercise per day is a recipe for failure for many people, and the frustration of missing such a high target may make you give up on physical activity altogether.

I believe how frequently you exercise should be up to you. I feel best when I aim to move my body at least three times a week for 20 to 30 minutes at a time.

When I aimed for an hour five to six times a week, I stuck with it for a good six months, but I eventually ended up with two injuries and was extremely sore all the time. I find that my body needs shorter bursts of movement and more recovery days.

Everybody is different, so don’t obsess over trying to fit into some guideline that wasn’t created with your unique qualities in mind!

It’s not just for your body – it’s for your mind and spirit

Lots of people say they want to exercise more to lose weight, but keep in mind that losing weight is 80 percent diet and 20 percent movement.

Nevertheless, there are still some very compelling reasons you should move more, regardless of your weight goals.

Of course, movement and exercising do raise your metabolism so you burn fat and calories, even after your workout has ended, but it helps with far more than fat loss.

When you make movement a part of your lifestyle, you’ll find yourself experiencing fewer aches and pains. You’ll feel so much stronger even when you’re just going up one flight of stairs, and you’ll notice you have so much more stamina to play with your kids or while carrying heavy grocery bags. The list is endless.

Don’t get caught up in false notions of “undoing the work from your exercise” if you happen to make less-than-desirable eating choices one day. While eating mindfully and nutritiously is probably one of your goals if you’re here, there are too many benefits from moving your body to just look at the calorie aspect of it.

For me, the emotional benefits are particularly valuable. Did you know that movement and exercise can alleviate depression, anxiety and stress?

On my weight loss journey, moving my body helped me stay motivated and focused on my goals. I think that’s probably because of all the serotonin – the happy chemical – that gets released in your bloodstream when you get moving.

So forget about the idea of “working out” and all the connotations it brings – like that you feel inadequate or bad about yourself, that you’re doing it to look better, or that you care too much about what other people think. That’s just not the case for many of us.

Instead, embrace the idea of moving more because you love how it makes you feel!

By changing your mindset, listening to your body, and letting go of ideas about exercise that simply aren’t serving you and your goals, movement can be fun and not a punishment.

What’s your favorite way to get moving? Share it in the comments below and let’s inspire each other!