Finding the Joy in Joyful Movement

"Find what feels good." - Adriene Mishler

If you have heard someone talk about their New Year resolutions, there is a chance that “exercising more” is one of those resolutions. It always seems to be a goal that goes hand in hand with “getting healthier” or “losing weight.” Now, there are, of course, benefits to movement, but just like eating and nutrition, movement is individual in how it benefits us.

Photo by Elena Kloppenburg on Unsplash

How many steps do I have to do per day???

One popular goal for many is to walk more and get in more steps throughout the day. This is a perfectly fine goal to have as there can be many benefits to walking, such as reduction of risk of heart disease, reduced stress, blood sugar, immune system support, improved sleep, and more. These are all positive attributes and reasons to want to increase the mileage on your sneakers. The goal for many can be to be less sedentary but there seems to be a hyperfixation on the number 10,000. I always notice that many carry guilt regarding not achieving those elusive 10,000 steps that we are told to make. 10,000. It sounds like such a large, round, and even number, but where did it come from?

Power walking to meet that 10,000 step goal

The idea that one needs to take 10,000 steps a day for optimal health is a popular guideline, but it's not a magic number and is not universally applicable. The origin of the 10,000-step recommendation is often traced back to a marketing campaign in Japan in the 1960s when, before the 1964 Tokyo Olympic games, a company started selling a pedometer called the Manpo-kei. “Man” meaning 10,000, “po” meaning steps, and “kei” meaning meter. It is pretty catchy when you think about it so you have to give a round of applause to the marketing geniuses. 10,000 is still a number that is widely sought after, and it is even pre-calculated as a goal on many pedometers or step calculators.

While walking is a fantastic and accessible form for many, the specific number of steps is not a one-size-fits-all prescription for good health. Researchers looked at people who walked different amounts per day (4,000; 5,500; 7,300; 11,500) and found more steps corresponded with greater health impacts, depending on age, previous physical activity, and physicality. Now, I personally love walking, and I do it quite a bit, but I also live in a very walkable, accessible city, so it is easy for me to go outside and take a walk. My lifestyle allows me time (on most days) to do so safely. I am also able-bodied. These are important factors because this isn’t the case for everyone, and just like food, exercise is going to depend on the individual. We all have different bodies, so the type of movement that benefits us is going to look different. We also all live in different environments, and walking isn’t as easy or safe. At the end of the day, we all are going to have different fitness levels, health conditions, and lifestyles. What may be a challenging goal for one person might be too easy or too strenuous for another.

What are some joyful movement choices?

This is why I think discussing having a healthy relationship with movement, overall, is more helpful for many. There tend to be blanket statements made regarding health altogether, and what is often left out of the equation is individuality. I think this is why people feel they are “failing” or “lack discipline” with goals or resolutions because they make ones that aren’t tailored for them.

So what can you do? You want to move more but aren’t sure where to start. Here are some tips that I can suggest:

1. Set Realistic Goals: I am a weight-inclusive dietitian, so weight loss will never be my focus for clients. Instead, I suggest focusing on setting achievable and individual-based lifestyle goals. This could mean building strength, increasing endurance, and flexibility. Increasing energy to play with your children, having a goal of lifting heavier weights, or maybe mastering a new routine in Zumba. These are all individual.

2. Find Activities You Enjoy: Choosing exercises that you genuinely enjoy means finding joyful movement. This doesn’t have to be the fanciest or most popular activity and varies from person to person. Whether it's weightlifting, yoga, swimming, or team sports, selecting fun and engaging activities makes it easier to stick with a routine.

3. Shift Your Focus: Concentrate on the positive effects of exercise on your overall well-being, such as increased energy, improved mood, and better sleep. We are trained by society and diet culture to focus on physical appearance and change only (ahem, the before and after pics), but in my opinion, an improved mood and sleep are some enticing changes.

4. Embrace Variety: Mix up your routine to prevent boredom and keep things interesting. Incorporate different types of exercises, such as strength training, cardiovascular workouts, and flexibility exercises.

5. Celebrate Progress: Celebrate your achievements, no matter how small. This could be lifting a heavier weight, completing an extra set, making it through a 2-mile run without stopping or reaching a new personal best in a particular exercise.

6. Listen to Your Body: Pay attention to how your body feels and adjust your exercise routine accordingly. In other words, rest is always better than burnout and injury. One quote that a yoga teacher once said in class was “Don’t take energy from your body that it doesn’t have to give.” There is nothing shameful about stopping, taking a break, or having a day off.

7. Non appearance-based focuses: Concentrate on the health benefits of exercise, such as improved cardiovascular health, better bone density, and increased immune support.

8. Mindful Exercise: Practice mindfulness during your workouts. Pay attention to how your body feels, the sensations of movement, and the positive impact exercise has on your mood.

9. Build a Support System: Surround yourself with supportive friends or join fitness communities where you can share your achievements and get encouragement. Having a positive support system can make exercise more enjoyable.

10. Make it a Lifestyle: A real lifestyle not in the diet culture rebranding way, but into something that you enjoy. Joyful movement means truly finding joy in what you are doing because of how it makes you feel physically and mentally.

I want to make it clear that this is in no way representative of what everyone should do. I understand that there are many scenarios in which someone should not and cannot exercise. Remember that everyone’s body and circumstances are unique, so I cannot speak to each and every scenario. Take what you need from these suggestions and leave the rest. Find the approach that works for you.