The power to reframe exercise” as movement.”

The power to reframe exercise” as movement.”

Thanks to gym ads and viral fitness influencers, your mental image of “exercise” might include huffing and puffing while lifting bulky weights or dripping sweat over the spin bike seat. In turn, you may think that physical activities that aren't that strenuous—a walk through the park, an hour of weeding—just don't "count." And if that's the case, what's the point, right? It's hard to feel motivated to workout when it involves something long and tiring - which you also may not have the time or energy to tackle.

Essentially, this all-or-nothing mindset when it comes to physical activity isn't doing you any favors. A possible solution to this unhelpful attitude towards exercise? Reformulating “exercise” as “movement.” For example, instead of setting a daily goal to "exercise for 30 minutes at a time" or "get through a high-intensity workout," you could aim to simply "get something moving," whether that's a walk around the block, a few gentle stretches, or a to swim. Although simple, this tweak to your internal dialogue can make fitness much more accessible and enjoyable.

To be clear, these challenging workouts can benefit your health, and there's nothing wrong with incorporating a healthy challenge into your routine if that feels satisfying to you. But everyday, low-impact activities — like mowing the lawn, biking to the local coffee shop, and walking the dog — can also help you meet physical activity recommendations set by the Centers for Disease Control and Prevention and shouldn't be ignored. Below, experts explain how shifting your focus away from “strenuous exercise” and toward “joyful exercise” can have significant positive effects on your mental health and motivation.

How focusing on “movement” can keep you motivated

The common belief that exercise has to look a certain way or involve a certain level of effort isn't surprising, says Denise Cervantes, CPT, an ACE and NASM certified personal trainer at Herbalife Nutrition. Some experts in the fitness industry - as well as colleagues - can shame people who are not as experienced at training or who choose less intense movements - which can make these people feel left out and uncomfortable in gyms, she explains. And these feelings can then weaken these people's overall motivation to visit gyms. “People need to feel accepted and included, especially in something that involves their bodies and exercise for their fitness,” adds Cervantes.

Reframing “exercise” as “movement” is a way to make fitness as a whole less daunting and more welcoming and inclusive. In fact, embracing the idea that "any exercise is good exercise" may encourage you to be more physically active, according to a 2018 report published in Current Problems in Cardiology. Here are specific ways this shift in perspective can keep you motivated.

Increases confidence

If you can't meet the high expectations of the traditional fitness industry (think: run for an hour, do 20 push-ups on the first try), you may feel self-conscious or inadequate. But when you realize that exercise doesn't have to be so intense, physical activity feels less threatening, says Tony Kemmochi, Psy.D., a licensed sports psychologist at Intermountain Healthcare in Salt Lake City. "When you feel like you're capable of completing a task, you feel more motivated to complete it," he says. And research backs this up: Confidence in your abilities can increase motivation and, in particular, is positively associated with intrinsic motivation (aka the drive to accomplish something for internal satisfaction rather than external reward).

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Becomes less time and energy consuming

Recognizing that exercise doesn't have to be a totally strenuous activity can also help you realize how much you're already moving—and how easily you can add more exercise into your day. "When you use a general term like 'exercise,' you can begin to expand your horizons about what exercise is for you and what it can look like," says Barb Puzanovova, CPT, a non-diet, Health At Every Size-focused, ACE-certified personal trainer in Nashville. "Exercise becomes more accessible, a part of your life and not a separate item on a to-do list." For example, playing catch in the yard with your pup for half an hour can feel much more accessible and attainable than, say, tackling a sweaty 30-minute bike ride between work and dinner.

Makes fitness enjoyable, not punishing

Not only can “exercise” feel more practical than just “exercise,” but it can also feel more enjoyable, especially if you have had negative experiences in gyms and believe “exercise = punishment.” "By reframing 'exercise' as 'movement,' you begin to unlearn the negative association with exercise and begin to train your brain to see exercise as a positive thing," says Sharon Ryan, a licensed counselor at Thriveworks Counseling who specializes in self-help. Appreciation, eating disorders and fear. Over time, prioritizing activities like playing kickball in a recreational league, dancing in the kitchen while cooking, or roller skating around town with friends can help you build a positive association with physical activity and, in turn, keep you motivated.

Some people may benefit more from this mindset shift than others. For example, if you find the word "exercise" triggering—perhaps you've exercised obsessively in the past, or someone encouraged you to exercise while feeling shamed about your weight—it may be more helpful to focus on the word "exercise," says Kemmochi.

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How to rephrase “exercise” as movement

Realizing that exercise doesn't have to be intense, grueling, or painful will likely take some time and effort, so be patient. Luckily, “there are so many ways to turn movement into movement,” says Ryan. “The most important thing is to choose an activity that you enjoy doing.” From there, try putting the following tips into action to make this mental shift. Just know that if you're struggling with an exercise addiction, have a health condition, or don't know where to start, you may benefit from working with a HAES-aligned trainer or therapist, experts say.

Remember that exercise is about feeling good, not being good

Contrary to what diet culture may have you believe, exercise is not something you "must do" to "be good," morally speaking. Exercise—or exercise, whatever you want to call it—is about making you feel physically stronger and mentally happier, in a way that feels right for you. In fact, simply getting your blood flowing can provide some health benefits, says Cervantes. "Not only does this blood flow feel great, but it also helps your brain function better, think a little clearer, and make your workday more efficient." And she's not wrong: A 2020 study published in the Journal of Alzheimer's Disease found that aerobic exercise promotes blood flow to the brain and can help improve it Memory function.

Try The Movement Rainbow

Practicing an activity Puzanovova calls “the movement rainbow” can also help you shift your mindset and find activities that feel doable — not daunting. Here's how it works: On one side of a sheet, write examples of "all-out" movements (think: running three miles, powerlifting) and then on the other side, write what "doing nothing" looks like (think: lounging on the couch), says Puzanovova. Then, think of one to three simple activities you can do that are somewhere between those two intensities, she suggests. "Maybe the [list] looks like this: Take a 45-minute class, walk for 30 minutes, stretch for 10 minutes," she says.

This activity can help you find basic types of movement that are more accessible and adaptable to your physical and mental state. And as a result, you may be more likely to keep these activities in your routine. Research also supports this idea: According to a 2012 study published in the British Journal of General Practice, it's easier to make healthy habits, well, habitual, when the actions are simple. In other words, you're not "sparing yourself" by choosing simple activities (like gardening, walking, dancing) over highly complex workouts.

Forget the numbers and focus on the experience

In some areas of fitness, numbers and results are emphasized: minutes run, calories burned, repetitions completed. Kemmochi says that's the problem: This emphasis can lead you to think you have to be perfect and successful in every single endeavor—which deprives you of any joy and motivation you might otherwise feel. “Focusing on results often leads to a judgmental and conditional mindset ([think] ‘I didn’t achieve my goal, so I failed or it doesn’t count’),” he adds.

And this way of thinking is simply not helpful, as it causes you to view the experience as a means to an end rather than something worthwhile, says Kemmochi. “It's difficult to stay motivated to engage in an activity when you lose enjoyment of the activity itself,” he says. When you focus too much on results (a factor that may be out of your control), you're more likely to feel disappointed, burned out, and stressed—all of which can contribute to depression and anxiety, he notes. On the other hand, if you don't care about how many calories you burned, for example, you'll be better able to choose activities that fulfill you. You can choose any type of exercise, not just the exercise machines that tell you how many calories you burn.

Journaling after a workout or physical activity can help some people focus more consciously on the joy they derived from the experience, says Kemmochi. He suggests writing about how you felt and whether your thought patterns changed in a positive way. For example, were you less concerned about how you looked during this Zumba class than you were last week?

That doesn't mean you have to give up on your fitness goals completely — just keep in mind your intentions, which can change every day, recommends Kemmochi. “The key is to ensure that these performance metrics do not become the ‘purpose,’” he says. Then exercise becomes less pleasant, less motivating and more stressful, he explains.

Taking that away

If you rename “exercise” as “exercise,” you can see that it doesn’t have to be intense or sustained to “count.” Whether you stretched, walked your dog, or took a dance class, you moved your body. This is great! Don't downplay this. Instead, focus on doing what you can and having fun so that exercise becomes an enjoyable, sustainable, and healthy part of your life.