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How to Find a Movement Practice That Actually Brings You Joy

Exercise should be an act of self-love—not a chore you absolutely dread. ByAmy Marturana Winderl

Shutterstock / Wondermind

You hear it all the time: Movement makes you feel good! Sad? Go for a mental health walk. Anxious? Get some exercise. Lonely? Join a run club. But if you’ve never been the person who enjoys getting sweaty and breathless, you might feel like this advice seriously misses the mark. Here’s the thing: Movement really can do wonders for your mental health—but not if you’re miserable doing it. That’s why finding something that you actually enjoy is clutch.  

You’re certainly not alone if you’ve been wanting to exercise more but don’t really know where to start. According to ASICS' Move Her Mind Global Study, which surveyed 24,772 people across 40 countries, 51% of women are dissatisfied with their current exercise levels and are not exercising as much as they would like to. At the same time, women who do exercise regularly report feeling happier, more confident, more energized, less stressed, and less frustrated. (Endorphins, man!) 

But just going for a run or joining a gym isn’t guaranteed to boost your mood. “You want it to be something that you don't have to do but something you look forward to,” says licensed clinical psychologist Nina Polyné, PsyD, Wondermind Advisory Committee member. 

So, if you’ve ever heard someone talking about how psyched they are for their workout and wondered “lol wut?” this one’s for you. Here are a few expert tips for finding a movement practice that actually brings you joy.

Take a values-focused approach.

The right type of movement for you is going to be something that aligns with your values and interests, Dr. Polyné says. So, think about those things first, and then try out some forms of movement that could align. “For instance, if you love dance and music, try out a dance class. If your values are centered around spirituality, look for some kind of spiritual movement like yoga or tai chi,” Dr. Polyné says. “Starting at the ground level of values will help you find what really lights you up.”

This also means considering the social aspect of exercise. Are you extroverted and community-oriented, or would you prefer to exercise solo? If you’re taking a group class, do you prefer a competitive environment or something more chill? That can help you narrow down important aspects of your routine—maybe finding a crew to exercise with is critical for maximizing your joy, or simply heading to the yoga studio early to chit-chat is what you need to fully fill your cup. 

It’s also not a bad idea to think about your motivation. What are you looking to get out of a movement practice? Do you want to improve your physical health? Do you want to connect more with your body and feel stronger and more confident? Do you want a healthy outlet to blow off some steam? Maybe you just want to do something for yourself—and there’s no shame in that! “Finding your motivation will really help you stay inspired,” Dr. Polyné says. 

Think about what’s actually realistic for you.

According to the ASICS study, the most common barriers preventing women from exercising as much as they’d like included too many other commitments, lack of time, and cost. Relatable! So, look for something that is convenient (in terms of both location and time) and affordable. Removing as many hurdles as possible will make it easier to feel like movement adds to your life instead of taking away. 

Dr. Polyné also suggests getting out in front of any other potential barriers. “People don't usually want to think about what can go wrong because it will deter them, but planning ahead helps you be more confident,” she explains. For example, maybe you really, really want to go for a mindful walk every day, but you live in Seattle, where it rains a lot. If that’s the movement that brings you joy, figure out a plan B that you can turn to on days when the weather is not cooperating. Maybe that means walking at your tread desk or doing a stationary bike ride while listening to a meditation. Whatever it is, making sure your movement practice fits into your life means being prepared for those roadblocks that are likely to come up.

Pay attention to how you feel as you move.

When you’re trying out a new type of exercise, Dr. Polyné suggests paying close attention to how your body is responding to it. That’ll clue you into whether or not that movement is the right one for you. Is your body tense? Are you ruminating or running through your to-do list over and over instead of focusing your thoughts in the present? Do you feel constricted or self-conscious? Are you counting down the minutes until you can leave the class?

“Those are signs you’re not doing something that lights you up,” Dr. Polyné says. “You want to stay focused on activities that keep you in the present moment.” Maybe that’s a mindful walk, a run, a yoga flow, or a challenging HIIT class. It’ll be different for every person, and simply tuning into your mind and body and reflecting after you’re done is one of the best ways to figure out what’s right for you. 

Show yourself compassion and grace.

The truth is that you may try some movement practices and think, Wow, this really isn’t for me. And that’s totally fine. Just because your friend loves running doesn't mean you’re going to love it too. If that happens, show yourself compassion and give yourself permission to let it go and try something else, Dr. Polyné says. There’s nothing wrong with you if you don’t like running (or boxing or yoga or whatever it may be); not everyone will.

Similarly, if you’re interested in a form of movement but you’re having a hard time getting into it or feeling like you’re not catching on quickly and getting frustrated, try to be patient, Dr. Polyné adds. “It takes a good 60 trials of something new in order for it to stick,” she says. If you jog for a week and don’t feel inspired because you didn’t make the progress you wanted to, know that sometimes it does take time. So don’t assume you could never be a pilates girlie just because you face-planted on the reformer the first time you tried. It happens to the best of us… 

But if you really hate something from the start, don’t be afraid to ditch it and move onto the next thing without looking back. Life’s too short to waste time doing exercise that feels like a chore. “You’re taking time away from your responsibilities and spending time on you, and that’s a big part of self-love,” Dr. Polyné says. “Doing something that brings you joy and not apologizing for it is an act of self-love. And you deserve it.”