I Hate Exercise… What Should I Do?
Exercise. Often, this is a word that is feared. A word that means punishment, discomfort, and pain for some. Diet culture pushes exercise, framing it as a "chore" or "task" that we all must do and setting high expectations for what "counts." But what if we could redefine our relationship with movement to be joyful, intuitive, and enjoyable? This post will focus on joyful movement & its benefits.
If you’re on a path of rest right now, this blog post may not be for you. Everyone's journey with movement is unique, and sometimes that journey includes embracing stillness.
Exercise vs. Movement
First, let's clarify the difference between exercise and movement. Exercise typically implies an intentional act of movement in a more formal way, usually with the goal of burning calories or changing your body. It is also often used in a compensatory manner to make up for "bad" food eaten.
On the other hand, movement encompasses any way you move your body. Movement can include intentional exercise, such as walking the dog, gardening, cleaning the house, physical therapy exercises, and stretching for a few minutes during your workday. Much like intuitive eating, joyful movement invites us to tune in to what feels enjoyable and natural for our bodies, focusing on how it makes us feel rather than rigid goals.
Not all forms of movement are going to be fun (for example, physical therapy exercises to treat an injury). That being said, it is much more powerful when we can connect joy to other forms of movement.
Do I Have to Exercise for My Health?
You might be wondering:
"Don’t I need cardio, strength, or stretching to be healthy?"
Technically, yes, those things support physical health. Getting your heart rate up occasionally can improve cardiorespiratory fitness, and strength exercises can prevent bone loss as we age. But joyful movement doesn’t have to look like a strict gym routine to count.
For instance:
Walking up the stairs is an unstructured yet effective cardio activity.
Gentle stretching provides flexibility without the need for a full yoga routine.
Moving with joy keeps emotional health at the forefront, ensuring that movement relieves rather than adds to our stress.
The goal is for movement to reduce stress rather than add to it. Low-intensity, joyful activities can be especially supportive, reducing cortisol levels and promoting relaxation, unlike high-intensity routines that can significantly raise cortisol and strain the body if not balanced with rest and nourishment.
Stress & Exercise
In fact, studies have found that low-intensity exercise reduces stress (cortisol) levels, while moderate exercise increases cortisol levels by 40%, and high-intensity exercise increases cortisol by 83%. Cortisol can actually be helpful under the right conditions. Cortisol tells our body it needs tissue repair, which is essential after exercise. However, for cortisol to do its job properly, it needs a few things: REST and proper nourishment (a.k.a. enough food!). If we don't have these, we are essentially increasing the cumulative stress on our bodies.
When cortisol levels are chronically high from physical and emotional stress, lack of rest, or not eating enough, it's counterproductive to add exercise when the goal is better health. Unfortunately, we've internalized this idea that more exercise is always better, but sometimes less is more.
Finding Your Joyful Movement
Finding joyful movement is about identifying what feels good for you—not what’s prescribed by society. What might be joyous for one person may not be right for you. Here are some questions to help guide your journey:
What is my intention for this movement?
What, if any, movement would feel good for my body right now?
What movement do I have time for?
What movement would be enjoyable?
These reflections align with intuitive movement, where we tune in to our body's needs and intentions. Examining the "why" of movement ensures it’s serving our well-being, not a restrictive mindset.
Embracing Flexibility in Movement
Movement doesn’t have to be rigid to be meaningful. Flexibility matters:
✔ Bored with your routine? Switch it up.
✔ Need a break? Rest, without guilt.
✔ Don’t have time for an hour-long workout? Small movement counts.
Movement should support your mental and physical health, not feel like another checkbox on your to-do list.
You Deserve to Enjoy Movement Or Opt Out
Relearning joyful movement helps reconnect you to your body. You’re allowed to reject the harsh, punishing narratives diet culture promotes around exercise. Your worth isn’t tied to how much you move. And sometimes, the most intuitive choice is rest.
For more support on building a positive relationship with food and sustainable habits that support your well-being, please reach out to us to schedule a session!
