Fitness doesn’t have to be intense to be meaningful. Discover how to find joy in movement through personalized fitness routines, inclusive approaches for all bodies, and gentle strategies that feel good and last.

When it comes to staying active, and really with any kind of healthy habit approach, one size definitely doesn’t fit all. Physical activity should never feel like a chore; it should be an enjoyable part of your daily routine. So, let me ask you this: What’s your favorite way to move?

In a culture that often glorifies hustle, high-intensity workouts, and “no pain, no gain” mantras, we sometimes forget that movement can—and should—feel good. Rediscovering the joy of movement means stepping away from one-size-fits-all fitness narratives and tuning in to what your unique body needs.

As a registered dietitian, I understand that physical activity is just as important as a balanced diet when it comes to overall health and well-being (even more so after the age of 35). But finding the right type of movement for you can make all the difference in your fitness journey.

Whether you’re an athlete in training, a beginner, a busy parent, or someone managing chronic illness, fitness doesn’t have to be punishing. It can be empowering, calming, playful, and even healing.

What Is Personalized Fitness?

Personalized fitness is about crafting a movement routine that reflects your goals, your limitations, and most importantly, your joy [1]. It prioritizes:

• Your current fitness level
• Your energy patterns (Are you a morning mover or an evening walker?)
• Your physical abilities or limitations
• Your interests—because yes, dancing in your kitchen counts!

Gone are the days of forcing yourself through workouts you hate. Seriously. Life is too short to do things that don’t bring you joy. Granted, not every one of our commitments to healthy habits is going to be awesome, but when fitness is personalized, it becomes sustainable and meaningful. The beauty of physical activity is that it comes in many forms, and there’s something for everyone. Whether you’re a fitness enthusiast or just starting on your path to a more active lifestyle, here are some diverse ways to get moving:

1. Dancing: Whether it’s a high-energy Zumba class or dancing around your living room to your favorite tunes, dancing is a fantastic way to have fun while staying active.
2. Yoga: Yoga not only improves flexibility and strength but also promotes relaxation and mindfulness [2]. It’s a holistic approach to wellness.
3. Outdoor Adventures: Hiking, biking, kayaking, or simply taking a leisurely stroll in nature can be incredibly invigorating.
4. Group Sports: Joining a sports league or playing a friendly game of basketball, soccer, or tennis with friends can add a social dimension to your fitness routine.
5. Home Workouts: If you prefer the comfort of your own space, there are countless online workout routines and apps that offer guided exercises you can do at home.
6. Strength Training: Building muscle through weightlifting or bodyweight exercises not only makes you stronger but also makes your metabolism more efficient, meaning that you’re utilizing and burning calories even at rest. As we age, maintaining muscle mass becomes even more important as it helps us in protecting our bones and reduces our risk of falls and fractures [3].

Movement as a Source of Joy, Not Obligation

Let’s reclaim movement as something that adds to our life, rather than something we feel we should do. Here’s how joyful movement might look:

• Stretching gently in the morning sun
• Walking with a friend or pet while listening to your favorite playlist
• Trying a dance class, hiking trail, or pickleball match—not for performance, but for play
• Swimming, gardening, or yoga as grounding activities
  Movement doesn’t have to be intense to be impactful. In fact, some of the most powerful forms of exercise are low-impact, restorative, and sustainable.

When the Body Has Limits: Movement with Compassion

Life happens. Injuries, surgeries, chronic illness, disability, or fatigue may shape the way you move. But movement is still possible—and it can still be joyful. For those managing mobility issues, options include:

• Seated yoga or tai chi
• Adaptive workouts guided by physical or occupational therapists
• Resistance bands or light hand weights used from a seated position
• Aquatic therapy or swimming, which reduces joint pressure
• Breathwork and mindfulness as movement of the inner body
  The key is listening to your body—not pushing past its signals. Joyful movement means respecting your limits without judgment and adapting with creativity.

Learn more about the role physical therapists play in enhancing overall health and wellness in this discussion with Dr. Matthew Brown, PT, DPT, SCS, owner of Corrective Physical Therapy and Sports Performance in Scottsdale, Arizona.

Why Movement Feels So Good (Even When It’s Gentle)

Movement releases endorphins, those feel-good brain chemicals that boost mood and reduce stress [4]. But the benefits don’t stop there:

• Increases blood flow to the brain
• Reduces anxiety and depression symptoms
• Promotes better sleep
• Strengthens the immune system
• Improves self-confidence
• Offers a sense of connection (especially when done in groups or outdoors)
  You don’t need an expensive gym membership to feel better—you just need a body that’s willing to move, and a mind open to curiosity.

Tips to Find Your Joyful Fitness Flow

1. Ditch the “all or nothing” mindset—10 minutes counts.
2. Use movement as self-care—not punishment.
3. Track how different kinds of movement make you feel, not just how you look.
4. Say no to comparison culture—your movement is your own.
5. Celebrate small wins—a new stretch, a longer walk, a moment of stillness.

Recommended Resources to Explore Joyful, Inclusive Movement

If you feel the need to do a little research before taking steps (fitness pun intended) toward incorporating more mindful movement into your daily or weekly routines, check out the DishWithDina-approved resources below:

• Books & Podcasts:
  • The Joy of Movement by Kelly McGonigal, PhD
  • No Sweat by Michelle Segar, PhD
  • Body Kindness by Rebecca Scritchfield, RDN
• Accessible & Adaptive Movement:
  • Yoga For All with Dianne Bondy
  • The National Center on Health, Physical Activity and Disability (NCHPAD)
  • AbleThrive: Resources for people with disabilities
• Apps and Online Platforms:
  • Just Move (by Kaisa Keranen): Short, motivating workouts with inclusive language
  • Aaptiv: Audio-guided workouts for all fitness levels
  • FitOn: Free app offering a variety of fun and accessible fitness options (this is my personal fave!)

Finding Your Passion

The key to long-term fitness success is finding a physical activity that you genuinely enjoy. When you love what you’re doing, it’s no longer a chore, but a rewarding and uplifting part of your day. It becomes something you look forward to, not just for its physical benefits but for the mental and emotional rewards as well.

So, ask yourself, “What’s my favorite way to move?” Is it a heart-pumping dance session, a serene yoga practice, or something entirely different? There’s no right or wrong answer; it’s about what resonates with you. When you discover the joy in movement, you’ll be more motivated to stay active and make it an integral part of your healthy lifestyle.

The best workout is the one you’ll stick to. I’ve admitted this before: being physically active doesn’t come naturally to me. I didn’t grow up in an active household; I complain every time I “have to” go to the gym; I make so many excuses about how busy I am and find myself sometimes spending more time working at my computer than heading outside for a much-needed break. But I am a work in progress and I do my best to prioritize my commitments to my health which includes getting in some daily movement. And, honestly, after I check that off my list, I really do feel better, both physically and mentally. I encourage you to explore, experiment, and find your passion in movement. Your body, mind, and spirit will thank you for it.

References

1. Ghanvatkar, S., Kankanhalli, A., & Rajan, V. (2019). User Models for Personalized Physical Activity Interventions: Scoping Review. JMIR MHealth and UHealth, 7(1), e11098. https://doi.org/10.2196/11098
2. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485
3. National Institute on Aging. (2022, June 30). How can strength training build healthier bodies as we age? National Institute on Aging. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
4. Mayo Clinic . (2025). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469