Reframe movement as “using your body to engage with life” rather than a punishment or chore, allowing you to find activities that connect to joy, meaning, and human nature.
View movement as essential for human survival, akin to eating and sleeping, and integrate it into your daily life rather than treating it as an occasional chore.
Begin with small, accessible, fun, and meaningful doses of movement, as even minimal activity can initiate an “upward spiral” of positive physical and mental changes.
Pick a song you love and move your body in any accessible and positive way for its duration, using music’s power to energize and evoke positive emotional memories.
Spend time moving outdoors in any safe natural environment, such as a green space or urban waterfront, to immediately connect with powerful psychological benefits.
Identify a specific time in your day (e.g., morning, transition from work) for a “movement reset” and schedule it, as it provides an immediate boost to mood and brain chemistry.
Create a personal playlist of music that inspires you to move, as music activates motor and emotional systems, making movement more energizing and enjoyable.
Incorporate movement into your daily life as recreation, transportation (e.g., cycling or walking errands), or a way to connect with people, making it an enjoyable activity rather than a chore.
Combine movement with an engaging activity you love, such as listening to music or watching an exciting show, to help you stick to it and create more positive memories of the experience.
Pay attention to your direct experience and how you feel after movement (e.g., energized, optimistic) rather than obsessing over fitness tracker metrics, as internal feedback is a powerful indicator of benefit.
After completing movement, pause for a minute or two to check in with how you feel, allowing you to tap into your body’s feedback before checking any external metrics.
Conduct an experiment on yourself by trying different forms of movement, aligning your choices with your personal goals and values to find what truly supports you.
Identify movement activities that genuinely inspire you, even if you initially think you “could never do that,” and move towards them, as this can profoundly change your self-perception and future possibilities.
Embrace movement as a mastery and growth experience, understanding that you will almost always improve and enjoy it more the more you engage with it.
Engage in any amount of movement, no matter how small, as “everything counts” in releasing positive myokines and contributing to health benefits.
For individuals with limited mobility, perform simple muscle contractions (e.g., bicep curls) for 5-10 minutes daily to release “hope molecules” (myokines), which act as antidepressants and enhance brain resilience.
Consider pushing yourself to challenging levels of movement intensity if you feel capable, as this can lead to dramatic improvements in mental and brain health, acting like an increased “dose” of beneficial medicine.
Transform time spent with your partner or children into movement activities, leveraging the neurochemistry of shared movement to enhance bonding and connection.
Move with other people to strengthen relationships, as it releases bonding hormones (endorphins, endocannabinoids) that increase liking, trust, and ease conflict resolution.
Participate in community-based movement events like Park Run, which act as social interventions to provide belonging, support, and connection.
Engage in movement activities that naturally encourage cheering others on and receiving support, fostering a sense of “we agency” and practicing human interdependence.
When moving in sync with others (e.g., running in a pack, dance class), allow your brain to expand its sense of awareness, fostering a feeling of being part of a larger, unified organism.
When moving with others, empower them by letting them choose the music or activity, which honors their preferences and strengthens your relationship.
Engage in movement during depressive episodes or alongside mental health treatments like medication or psychotherapy, as it can accelerate recovery and enhance brain plasticity.
Continue with movement even when you don’t feel like it, especially during mental health challenges, as it helps your brain relearn how to experience reward and hope over the long term.
Set the intention for your movement practice to cultivate deeper self-compassion and compassion for others, as movement can support your desire to be a more compassionate force in the world.
For educators and parents, create movement environments that prioritize autonomy, connection, and non-competitive options to avoid traumatic experiences that can lead to lifelong avoidance of physical activity.
In educational settings, offer students choices in movement activities to help them identify what reduces stress, improves mood, and fosters connection.
Implement non-competitive movement options in schools or groups, allowing participants to enjoy physical activity without the pressure of competition or fear of humiliation.
Allow children to personalize their movement experiences, such as listening to music on headphones while strength training, to create more enjoyable and self-directed engagement.
For fitness professionals, design environments that welcome and celebrate participants, focusing on their strength and experience rather than objectifying their bodies or emphasizing measurements.
Utilize the transition into spring as a natural time of hope and motivation to work on your health, get outside, and move your body.
Focus on the fundamental act of moving your body and exerting strength, whether through gardening or a structured gym workout, as your body rewards the energy use regardless of the activity’s label.
If you think you don’t like exercise, expand your movement repertoire by exploring the full range of motion for any body part you can move, recognizing that all bodies are meant to move.
Connect movement to your existing passions, such as volunteering to walk dogs at an animal shelter if you love animals, to make physical activity more enjoyable and meaningful.
Join a loved one in their preferred movement activity (e.g., a yoga class) to strengthen your relationship by endorsing their interests and sharing a positive experience.