Finding joy: you need to hear about ‘joyful movement’

In this piece, The Know writer Julia Hernandez discusses how ‘joyful movement’ is helping heal her relationship with exercise, and shares some tips for getting into a healthy and holistic joyful movement practice.

I hate exercise.

Well - I hated exercise. Past tense.

I’ve had a complicated relationship with working out since I was 13 - the age when puberty struck and my body morphed into a fuller, curvier one that I didn’t feel at home in. From my teen years on, I was motivated by the desperate attempt to sculpt myself into something I wasn’t everytime I hit the gym.

Needless to say, working out just made me more aware of my insecurities. I went through endless cycles of guilt-motivated exercise binges that lasted a few weeks at most, only to be followed by months of inactivity. I kept on hearing that working out was good for your mental health - and I couldn’t relate less.

So what changed?

I discovered “joyful movement.” Trust me - you need to hear about this.

What is joyful movement?

It’s an approach to health that expunges shame, guilt, and mainstream beauty standards from exercise. Joyful movement is about people of all sizes and abilities finding ways to move, celebrate, and nourish their bodies in a way that makes them truly happy.

Honestly, if I’d heard of joyful movement for the first time two years ago, I probably would’ve shrugged it off as a utopian ideal - diet culture in sheep’s clothing. But two years of pandemic-induced sedentarism made me feel like having an excuse to move my body and actually leave my house might (just maybe) be a good thing. I started moving again in January, and I’ve been on a (somewhat) consistent roll since.

My relationship with exercise still isn’t perfect. How we feel about our bodies can be complicated. Still, joyful movement has helped me find a place for exercise in my life that doesn’t feel forced.

Curious to try it out? Here’s a little guide to help you get into a joyful movement practice.

1. Identify what you actually like doing.

When I was a teen, I thought the only legitimate exercise was sweating my butt off on gym machines. I don’t know what I was thinking! There are endless ways to move your body - many of which don’t feel like a traditional work out at all. Put together a list of activities that you might actually enjoy, and don’t feel guilty if something doesn’t work out for you. Here are some ideas to start you off: YouTube dance workouts, swimming, hiking, pole dance classes, stretch routines, or my latest obsession: the Couch to 5k running app.

2. Figure out how those activities fit into your routine.

Once you know what you like to do, determine how they match up with your lifestyle. Live in a wet area? Make sure you have some at-home or indoor options on hand for when it's too rainy for a run. Have an unpredictable schedule? Choose a plan B routine that’s 10 to 15 minutes long for the days that you just can’t seem to find the time. Struggle with fatigue or your mental health? Figure out some calming movements that don’t ask too much of you (think: outdoor walks and gentle stretch routines).

3. Think less about calories. Better yet, don’t think about them at all.

Some people find tracking calories-burned motivating. If you’re like me, you’re not one of them. Drop the idea that you need to be doing a sufficiently “intense” workout or to burn a certain number of calories. It’s more likely to invite guilt and shame on the days that your body just isn’t up to it.

4. Listen to yourself.

It’s all too common to hear that we should “work through the pain” when we’re doing a tough exercise. And while that’s great for star athletes, it doesn’t exactly scream joyful. If something doesn’t feel good, you don’t have to do it. We’re not trying to break world records - we’re just trying to get moving! Give yourself permission to switch to something easier when your body is telling you that’s what it needs - it’ll keep you motivated in the long term and build skill sustainably.

5. Keep fitness goals, not aesthetic goals.

If you need to stay motivated, setting targets that focus on what your body can do rather than what it looks like is the way to go. Create goals that make sense for your fitness level and preferred activities, like learning a whole dance routine, running a 5k, or being able to do a one-minute plank.

6. Develop positive affirmations.

When I’m not feeling motivated to move, I use affirmations to remind myself why it’s important that I do it. Here are some of the ones that work for me:

• I deserve to feel healthy.

• Moving will help me gain control of my body.

• My body needs me to do this. This is good for me.

• It’s important that I treat my body with respect.

• I’m proud that I’m showing up for myself.

If you give any of these tips a shot, share it with us on Instagram @theknow.media. We’d love to celebrate your movement with you!