The Joyful Path to Movement
Finding physical activities and exercises that bring fulfillment and joy is crucial for physical health and plays a major role in building sustainable activity habits. Engaging in activities that one genuinely finds enjoyable encourages long-term commitment and consistency, leading to a healthier life. The American Heart Association recommends that adults engage in activity for at least 150 minutes weekly for moderate-intensity aerobic activities or around 75 minutes weekly for vigorous aerobic activities.1 Additionally, muscle strengthening activities twice weekly are recommended to promote muscle health.1 Incorporating nonconventional types of movement, such as dancing or gardening, can make physical activity accessible and appealing to those who may not currently be meeting the American Heart Association’s recommendations.
One key component when establishing a habit is finding enjoyment. Many people associate exercise with tedious routines or monotonous workouts, which can discourage consistency or engagement altogether. However, by exploring non-conventional exercises, individuals can discover new and exciting ways to move their bodies. Gardening, for instance, offers a unique mix of fostering plant development and physical exertion. It can provide a sense of accomplishment and connection with the great outdoors while also improving balance, strength, and cardiovascular health.
Dancing is another enjoyable form of movement for many people that can be tailored to individual preferences. From salsa to swing, ballet to hip hop, and shag to ballroom – dancing allows for improved coordination and cardiovascular health as well as self-expression. Dance classes may be a fun hobby for some, while others may turn up their favorite music and dance at home to incorporate this form of movement any time of day.
Dancing and gardening are just two of the countless forms of joyful movement. Here are some other ideas to get moving!
- Hiking: explore nature trails, challenge your body with varying terrains, enjoy the fresh air, and find beautiful sights around your hometown and beyond
- Yoga: cultivate mindfulness, strength, and flexibility at a studio or right at home via YouTube videos (like those from Yoga with Adriene)
- Trampoline jumping: embrace a sense of childhood play while also strengthening heart health and boosting circulation
- Bike riding: explore your local trails or neighborhood while combining exercise with eco-friendly transportation
- Pickleball or tennis: get some fresh air while also engaging in a cardiovascular strengthening, mobility, and balance-strengthening activity
- Zumba: this energetic dance fitness variety provides an exhilarating workout
- Rollerblading: engage leg muscles while also improving cardiovascular health
- Martial arts: learn self-defense while also engaging in physical fitness
- Pickup basketball: shoot free throws, run drills, or play a pickup game at your local park
- Swimming: decrease strain on joints while working on muscle and heart health
- Washing the car: enjoy some sunshine while also improving coordination and stamina
- Mopping the floor: even household chores can count towards movement
Encourage a positive attitude toward movement by exploring new activities, intentionally including movements you love, and keeping an open mind about things that may be a little unconventional!
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