We have so many great reasons to move our bodies. Exercise can make our bones stronger, can be clutch when it comes to reducing stress and anxiety, and can be a way to have fun, connect with a friend (who doesn't love a walking buddy?), or just feel more comfortable in our beautiful bodies. What a lot of people don't realize is that, according to tons of scientific research, exercise doesn't actually help promote weight loss for most people, no matter what gyms, trainers, and late-night infomercials might claim.
Because so many of us have internalized the message that weight loss should be the goal of exercise, it can feel really disappointing when we commit to a grueling new fitness routine and then discover that all it did was make us hungrier and sore, without the scale moving at all. We're getting smarter about the dangerous effects of toxic diet culture and coming to understand that diets mostly don't work and that self-love is key. So it's time to bring that energy to our fitness lives as well. We're not saying that people shouldn't exercise!
Exercise is good for our physical and mental health and, when we focus on finding movement that we love, it can be a real source of pleasure in our lives. too! So let's take a look at 16 tips for mindfully moving our bodies without a focus on weight loss and see if we can't find a path to joyful movement instead of exercise as punishment.
Yoga Is for Every Body
One of the best ways to mindfully move and really connect to our bodies is yoga. Sometimes yoga can feel inaccessible for beginners or those with larger bodies, so one great option can be checking out inclusive options like Jessamyn Stanley's yoga site The Underbelly Yoga for tips for all aspiring yogis.
Browse the Farmers Market
Mindful movement can take lots of forms and it doesn't always mean doing things that are an official "workout." It can include things like deciding to stroll around the local farmers market instead of driving to the grocery store. Not only is the produce even more yummy, we get to get fresh air and a chance to walk around, too! Win win!
Wear Something Cute
If the goal is to move exercise from the "I have to" to the "I GET TO" category (which is what mindful movement is all about really), wearing cute workout clothes can legit help. Replacing sad, baggy workout gear with functional, fun pieces that celebrate the body we have right now just makes adding more movement something to look forward to even more!
Try Peloton. Yes, Peloton!
OK, hear us out! It might be easy to assume that Peloton with all of its conventionally attractive, super fit instructors might not align with the idea of focusing on exercise without worrying about weight loss, but their content is actually really body positive. No weight-loss talk, no promises of "getting a bikini body," nothing but great music and tons of class options for all fitness levels. Don't have a bike? No worries, the digital app has plenty of choices including yoga and strength training.
Hit the Water
Kayaking or canoeing is a great warmer weather option for those who are lucky enough to live near water. This low-impact activity helps relieve stress (being on the water is so calming) while giving us the option to enjoy beautiful scenery and all the benefits of movement and fresh air.
Get Heavy
Let's talk about movement that is all about adding weight and not at all about losing it! Strength training is an excellent way to build strong bones and to feel strong in our own skin. People who are goal-oriented can shift their focus from tracking pounds on the scale to tracking pounds on the bar and will be all the healthier for it.
Let It Snow!
For those of us who have to live through a snowy winter, we should make the most of it by investing in some snow shoes! Snowshoeing is fun for kids, too, so it can be a great family activity to help keep cabin fever at bay and to add some movement into the mix.
Walk & Listen
Walking is always a go-to movement suggestion (for lots of good reasons) but for anyone who is struggling with turning off the voices that are focusing on burning calories or using exercise to think about weight loss, we say add a good podcast to the mix. We love Maintenance Phase for taking a critical (and hilarious) look at all things wellness and diet culture related.
Berry Picking
We're always going to love movement with a purpose, especially when that purpose is fun and delicious! Berry picking in the spring or summer (or apple picking in the fall) is a great whole family activity that is also a great way to enjoy movement out in nature.
Adult Ballet
Ballet classes aren't just for little kiddos in tutus! Many parks and recreation departments, community education programs, and even ballet studios offer beginner ballet lessons for adults. Not all of us got to live out our ballet dreams when we were kids, so this is a graceful way to add beautiful movement to our lives.
Couch to 5K
Deciding to separate exercise from weight loss doesn't have to mean giving up setting fitness goals for ourselves. As spring weather is on the horizon, this could be an ideal time to start training for a summer 5K. The Couch to 5K program is a beginner-friendly option to consider for those who want some structure with their movement.
Take It Outside
Sometimes the problem isn't with the workout routine, it can be with the location. Gyms can be great in terms of offering lots of equipment and class options, but they can also be places where there is a lot toxic body culture stuff happening. Many people discovered the joys of working out in nature when gyms were closed due to lockdowns, but why does that have to end because gyms are open again? Heading to a park with a yoga mat, some resistance bands and some free weights can be a fun way to get in some movement, let the kids run off some steam, and avoid trainers trying to upsell some expensive supplements.
Anything for Coffee?
Here is a fun way to add mindful movement to any life and satisfy the very necessary urge for coffee: make a list of all the coffee shops in a 1-10 mile radius and aim to walk, jog, bike, skateboard, or even ride a scooter to a different one every weekend.
Chair Yoga
One of the best healthy habits we've found to handle stress during the day and to add in some movement is to do some chair or desk yoga every day. This is another area where we turn to the Peloton app for — it has a Yoga Anywhere series of five- to 20-minute sessions with great instructors that are a quick way to destress and get the kinks out.
Have Fun
Let's say it louder for the people in the back: movement should be fun! Consider replacing exercise for weight loss with fun activities like bowling, miniature golf, or a visit to a trampoline park with the kids. Bodies will move and laughs will be had, no nasty weight loss anxiety allowed.
Take a Stand
Adding in mindful movement doesn't have to mean adding in big, sweaty workouts. For a lot of folks, getting a standing desk can be a good way to stay a little more active during the day and to avoid the back and hip aches that can come with sitting at a desk all day.
*Disclaimer: The advice on CafeMom.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.
