Astrid Burke, MHC

When we live with a diet mentality, exercise can feel like a punishment, a chore, or something we need to do to compensate for a choice we feel shame around. Joyful movement is an approach to physical activity that centers around pleasure rather than shame, and can change the way we view and feel in our bodies.

What is joyful movement?

Joyful movement is inclusive of all body sizes, shapes, and abilities and centers around enjoyment; something we get to do rather than “should” do. When we transition from diet culture’s exercise approach to joyful movement, it may take up less time or be less intensive than we are used it. It fits into our lifestyles and our schedules better, and improves energy levels rather than drains them.

And what is it not?

The intention of joyful movement is not to change our physical appearance, characteristics, or weight. It is also not compulsory or a moral obligation to be ashamed or guilty about not doing. It rejects the framework of punishing ourselves or compensating for a choice we’ve made, such as eating foods deemed “bad” or “unhealthy” by diet culture.

What counts as joyful movement?

Here’s the best part: any movement can be joyful! It might be yoga, stretching, walking, cycling, hide and seek, playing with our children, running, skateboarding, skiing, gardening, dancing, cleaning, ping pong, ice skating, weight lifting, the list goes on. When it comes to joyful movement, no one type of movement is valued over another.

When did movement lose its joy?

For most of us, physical activity wasn’t always dreadful, so where did it go wrong? Exploring our individual movement stories can help us understand when our relationship with movement changed. Consider creating a timeline on your own or with a therapist and get curious about it. What did movement look like for you as a child? Did you play sports and, if so, did you actually like to? Was exercise ever used as punishment? Were you picked last for teams, or teased for being unathletic or uncoordinated? What was your relationship with movement like before these painful moments?

And how can it be different today?

When you’re practicing physical activity, notice and observe what thoughts come up. Are they helpful or unhelpful? It can be helpful to recognize the ways in which negative thoughts may be connected to diet mentality and rigid, “should” thinking. Practice reframing or countering these thoughts with the knowledge that you deserve to move in a way that sparks pleasure and joy.