We have been told to exercise for at least 60 minutes daily for years. Exercise has to be completed in spandex, in a gym, and by dripping sweat. Oh yeah, and exercise has to hurt to be effective. You have to want to die by the end of the workout – or at least twice.
For years, we were told that going to the gym would fix all of our problems. We would lose weight, and wasn’t that the goal? Wasn’t that weight loss the direct line to happiness?
Spoiler alert—none of this is true. Losing weight will not automatically make you happier, and exercise does not have to be a grueling chore. But moving more throughout your day has been proven to increase your mood, reduce anxiety, and improve your sleep.
Did you know that nearly 78% of people cite mental health as their primary reason for staying active?
Movement releases endorphins—those handy, mood-boosting chemicals that create a feeling of happiness and well-being. Whether it’s a high-intensity workout or a gentle stretch, movement can help you feel mentally and emotionally better. And the best part? There’s no set rule for how intense or lengthy that movement needs to be; small, simple moments of movement can make a real difference.
There’s no requirement for intensity or a structured setting to feel these benefits. A stroll with a friend, a calming yoga session, or even dancing in your kitchen while cooking dinner can all add those small bursts of joy and relaxation to your day.
Need help changing your approach to fitness? Here are five ways to refresh your thinking about movement.
1. Remember, Every Movement Matters
Remind yourself that this is not an all-or-nothing situation. If you know you may skip your typical workout, schedule different movements throughout your day, like a few short walks around your block or climbing your stairs a few times every hour. Movement does not have to be long or in special clothes.
Did you know that The Move Mentor’s monthly membership includes over 100 One Minute to Wellness and 6-Minute workouts to help you move more throughout the day? Find out more here and enroll in 1 week for free.
2. Use Fun Fitness Tools
Create an environment in your home that stimulates movement by keeping various fitness equipment in easy-to-access and viewable places: a pair of Ropeless Jump Ropes in the living room, a Bender Ball in the office, and Gliding Discs in the living room.
3. Make Movement Meetings
Change the happy hour routine. We tend to make plans that revolve around drinks and food. Instead, schedule movement meetings where you meet your co-workers or friends for a hike, try a new dance class or even try a workout at home together.
4. Use Music to Inspire Movement
Music has the power to turn even the simplest activity into a joyful experience. Create playlists that make you want to move, whether it’s upbeat pop hits, soulful jazz, or your favorite throwback songs. Let the rhythm guide your steps on a walk, inspire a spontaneous kitchen dance party, or add energy to your everyday chores. When movement feels like a celebration rather than a chore, it becomes something you look forward to instead of something you dread.
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5. Walk After Eating
After every meal, take a walk. Even if it is around the outside perimeter of your house, around the office block, or to the end of your street and back, get outside and walk. This will help you get more movement into your day but also aid digestion.
