Recall a time from your childhood when movement was effortless and filled with sheer delight. Perhaps you remember racing your sister and dad to the front door, bouncing on the bed with friends during sleepovers, playing team sports, or cycling around the park.
As we age, the joy of movement often diminishes, replaced by the obligations and pressures of adult life. What was once a source of joy may become a mere duty for health and fitness, or even something burdensome due to injuries, chronic conditions, or aging.
Yet, neglecting physical activity can have negative effects on our well-being. Research indicates that both general movement and intentional exercise are crucial not just for physical health but also for mental and emotional well-being.
Psychologist Kelly McGonigal described exercise as “an intravenous dose of hope” during a conversation with CNN’s Chief Medical Correspondent Dr. Sanjay Gupta on his podcast Chasing Life. She highlights that any form of movement you’re able to do with your body can be beneficial.
McGonigal, who authored The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, and teaches at Stanford University, has used exercise throughout her life to manage her own anxiety and depression.
She explains that exercise triggers the release of “hope” molecules, known as myokines, which are produced during muscle contractions whether from intense workouts or light activities. Some of these myokines have antidepressant properties.
“Our muscles do more than just support our skeleton,” McGonigal said. “They function almost like endocrine organs, releasing molecules into the bloodstream that affect various organs, including the brain, impacting mood and mental health.”
McGonigal suggests that exercise can transform our perception of our bodies, seeing them as partners rather than something to control or fix.
She also notes that different brain chemicals are released during exercise, leading to various mental states such as a runner’s high, a flow state, or even feelings of euphoria.
“There are many different mental states you can experience through movement; it’s not just a single type of experience,” McGonigal said.
How can you rediscover joy in your exercise routine? McGonigal shares these five strategies:
Embrace the Outdoors
Take your workouts into natural environments.
“Engaging in mindful movement or exercising outside often boosts your brain’s awareness of the present, creating a sense of vitality and life connection,” McGonigal explained. “It helps quiet inner chatter and stress, similar to the meditative state, by shifting the brain’s active systems.”
Amplify the Music
Turn up your favorite high-energy tunes.
“When you work out while listening to energizing music, moving to the beat can induce a feeling of euphoria,” McGonigal said. “The rhythm and increased heart rate trigger endorphin release and positive brain chemistry, which enhances your sense of connection and well-being.”
Make It Social
Incorporate social interactions into your exercise routine.
“Transform your exercise into a social event,” McGonigal advised. “Whether it’s group fitness classes or team sports, these social connections help build support networks and can reduce feelings of loneliness while improving your overall relationships.”
Reconnect with Enjoyable Activities
Find and engage in movements you love.
“Reflect on past positive experiences with movement,” McGonigal suggested. “Revisit activities you enjoyed or explore new ways to rekindle that joy.”
Adopt a Gratitude Mindset
Appreciate your body’s capabilities.
“Instead of focusing on performance metrics, cultivate a mindset of gratitude,” McGonigal recommended. “Express appreciation for your body’s ability to move, acknowledging its strength and energy.”
We hope these tips help you rediscover joy through movement.
