Learn how to weave more joyful movement into your fitness routine. Adding fun to your workouts can dial up your exercise motivation in the process.
It’s no secret that staying active and keeping fit is one of the best ways to maintain a healthy body and mind. But sometimes the motivation just isn’t there. Not everyone loves the idea of working out for the sake of working out. For some, it may even feel like a dreaded chore.
Let’s face it. It can be a lot harder to get motivated for something you should do rather than something you want to do. But if you can get moving in ways you truly love and enjoy, you’ll find that you can’t get enough of it. 
What is joyful movement?
Think back to when you were a kid. For a lot of you, exercise was just another word for playtime—endless games of tag with your friends, running, skipping, and riding bikes—just for the sake of it. It was fun. It was thrilling. And you probably weren’t tracking calories burned or which muscle groups you targeted that day.
In a nutshell, that is joyful movement. It is the result of intrinsic motivation. That’s when you do something simply for the enjoyment of it—not for a reward or because you feel pressured to do so. You’re doing it because it’s fun, interesting, or fulfilling. You’re doing it because you genuinely want to.
If you can shift your mindset from thinking of exercise as a chore to it being a fun part of your day, you’re on the right path. You’re a lot more likely to keep at it. You’ll reap the physical and mental benefits that you’d get from exercise, but without putting pressure on yourself to “work” out.
Finding ways to add joyful movement into your life
To get started with joyful movement, take some time to think about activities you truly enjoy and that make you feel good when you’re doing them.
This might change from day to day. That’s totally fine! Just the notion of getting up, getting active, and having fun is what matters. Also, what you find to be fun might not be the same as everyone else. So, try not to worry about what everyone else is doing.
Here are a few ideas to help you get going:
- Childhood activities. Nostalgia is a powerful tool. Think back to the sorts of games and activities you loved as a child. Maybe you enjoyed roller skating, swimming, or riding a bike. Maybe you had fun shooting hoops with friends or playing a pickup game of softball. Revisiting activities like these can reinvigorate some of those warm emotions and joy from your childhood.
- Dance. Dancing is a fantastic way to get moving while having fun. Whether you join a dance class or simply dance around your living room, the combination of music and movement can be incredibly uplifting.
- Let the music motivate you. Music isn’t just for dancing. You can play it to accompany any activity you’re engaged in. Create a playlist of your favorite songs and let the music serve as inspiration for joyful movement. Whether you’re walking, jogging, or even just doing household chores, music makes any activity more enjoyable.
- Outdoor adventures. Spending time in nature can enhance the joy of movement. Activities like hiking, gardening, or even taking a leisurely or brisk walk in the park can be fun. And these, as well as other outdoor activities, can boost the health of your mind and body. Discover whether Nordic pole walking might be an outdoor workout you’ll love!
- Group activities. Put the word out to some friends or neighbors. Together you can take part in group fitness classes, start a walking club, or join a sports league. The camaraderie and social interaction can make exercise more enjoyable and provide a sense of community.
Turning joyful movement into a routine
The next step is turning activities you love doing into a regular fitness routine—while keeping it joyful. (Don’t force it, though. Remember to keep it fun!) Some days may be easier than others and that’s okay. If one activity just isn’t clicking that day, try something else.
Here are a few pointers for how to turn your joyful movements into a joyful routine:
- Keep a list of your interests. Write out a list of the activities you enjoy or have always wanted to try. Think about both solo and group activities. When you’re running short on workout ideas, take a look at your list.
- Set realistic goals. It’s good to have goals. It helps give you something to strive for. But it’s important that your goals are achievable. Be sure they align with your interests and fitness level. This could be as simple as dancing for 10 minutes a day or joining a weekly hiking group. Know your body and know what you’re capable of.
- Mix it up. One of the keys to keeping your workouts interesting is to keep them fresh. You don’t want to turn something you love doing into a slog. To prevent boredom, mix in different activities now and then! This can also keep your body challenged.
- Listen to your body. Pay attention to how your body feels during and after activities. Choose movements that feel good. If anything is causing pain, skip it.
- Celebrate progress. Acknowledge and celebrate your achievements, no matter how small they may seem. This positive reinforcement can boost your motivation and make the process more enjoyable.
Finding your way past barriers
Even with the best intentions and a positive outlook, sometimes it can be hard to overcome barriers that keep you from staying active. But with some determination and a reminder to yourself that you’re here to have fun, you can push past those obstacles. Here are a few things to keep in mind:
- Physical limitations. If you have an injury or an illness that keeps you from being active, focus on movements that are gentle on your body. Talk with your doctor if you’re not sure about certain activities. They can help you decide which ones are best for you.
- Lack of motivation. Find a workout buddy or join a group to help you stay accountable. Sometimes, the social aspect can provide the motivation you need to get moving.
- Not enough time. Incorporate movement into your daily routine. Even short bursts of activity, like a 10-minute walk or a quick dance session, can make a difference.
- Fear of judgment. Maybe you’ve always wanted to try yoga but were a little afraid that you’d be the only one there who doesn’t know the poses. Keep in mind that everyone has to start somewhere. You may even find that it’s a lot more welcoming than you imagined. Just focus on what makes you happy and try not to worry about what others think. Someday you can repay the favor and help a new member find their bearings.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.
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This article was written by Jason Nielsen, edited by Gail Olson, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, SCS, ATC, CSCS, on November 18, 2024.
