This is your friendly reminder that an “all or nothing” mindset is the opposite of what will help you stick with your goals. Thinking you’re a failure because you don’t have an hour to workout is exactly the type of rigid mindset that can lead to burnout, lack of motivation and giving up altogether.
Breaking free from the rigidity of exercise to allow more flexibility into how you approach your fitness is key to sticking with it long term.
Mindset shifts to break free from the rigidity of exercise
Redefine what counts as exercise
All movement is good movement because a body in motion stays in motion. Instead of seeing exercise as only happening in the gym, start recognizing all forms of movement as valuable. Gardening, walking the dog, dancing, and even cleaning the house all count as physical activity. That quick yoga class you took between meetings? Yup, that counts, too!
I love the concept of movement snacking – incorporating short, frequent bouts of movement throughout the day instead of doing all exercise in a single session. “Snacking” on movement makes it easier to stay active on busy days, improve your overall fitness (a 60-min workout can’t compete with 12 hours of sitting) and keep your energy levels up.
You’ll realize that you’re moving more than you think when you expand your definition of exercise.
Focus on movement, no just workouts
Rather than focusing only on structured exercise, prioritize general movement throughout the day. This is often referred to as “non-exercise activity thermogenesis” (NEAT), which is just a fancy term for the calories you burn doing everyday activities like walking, cleaning, or even fidgeting.Instead of thinking of fitness as something you only do during a designated workout session, look for opportunities to stay active throughout your day:
- Take the stairs instead of the elevator
- Walk or bike to nearby destinations
- Stretching while watching TV
- Take a break from sitting every 30 minutes to stand up and move around
It all adds up.
Find joy in movement
How often do you say, “I have to workout” versus saying, “I get to workout?” One of the reasons formal exercise feels rigid is that it’s often framed as something we “have to do.” To shift this mindset, find ways to move your body that feel fun, free and joyful. Because movement that you enjoy is more sustainable in the long run.
Ask yourself:
- What types of physical activities help me feel my best during and after?
- What type of movement do I prefer when I’m short on time?
- When I’m feeling restless, how do I like to move my body to feel more like myself?
- What activities don’t feel like exercise?
Your joyful movement can be found in those answers.
Listen to your body
Some days your body may crave rest or light stretching instead of intense exercise. Listen to your body by honoring what it needs without feeling guilty. If you take nothing else from this post, know this: Movement doesn’t need to be high-intensity to be beneficial. Gentle stretching, restorative yoga, or a walk around the block are all valuable forms of movement.
All forms of physical activity are valuable
By breaking free from the often rigid mindset of traditional exercise and embracing all forms of movement, you cultivate a sustainable, enjoyable daily movement practice that helps you feel better, mentally and physically. The more you move throughout the day, the more you’ll realize that fitness isn’t limited to the gym – it’s woven into every aspect of your life.