If you ever feel that exercise is just another chore on your to-do list, or worse, a punishment for what you ate, let’s hit pause and take a breath. As a nutritionist and proponent of the Mediterranean way of living, I believe that movement should be about pleasure, connection, and well-being, not about shrinking your body or earning your next meal.
That’s why I’m excited to tell you about Kelly McGonigal’s inspiring book, The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, a celebration of all the ways movement enhances our lives, no matter our size, shape, or fitness level.
What Is The Joy of Movement About?
Kelly McGonigal, a health psychologist and lecturer at Stanford University, set out to answer a simple but profound question: Why does movement make us feel so good? Drawing on scientific research, personal stories, and interviews with people from all walks of life, McGonigal explores how physical activity is a powerful source of joy, resilience, and community.
The Joy of Movement isn’t about burning calories or achieving a perfect body. McGonigal focuses on the emotional and psychological benefits of movement. She argues that our bodies are hardwired to find pleasure and meaning in physical activity, whether it’s dancing, walking, running, hiking, swimming, or practicing yoga. Moving together with others, in particular, creates a sense of belonging and shared purpose that can lift us out of loneliness and despair.
The book is filled with stories of people who have found hope and healing through movement: survivors of trauma who reclaim their bodies through dance, runners who find solace in the rhythm of their feet, and communities that come together through group exercise. McGonigal delves into the neuroscience of movement, explaining how exercise releases endorphins, endocannabinoids, and other “feel-good” chemicals that boost our mood and help us cope with stress.
Takeaways from The Joy of Movement
- Movement is a source of joy and meaning. We are born to move and our bodies are designed to reward us for it. Exercise can be a celebration of what your body can do, not a punishment for what it can’t.
- Connection is powerful. Moving with others, in a dance class, a walking group, or a pickup soccer game, creates a sense of community and shared purpose. This collective joy can be profoundly healing.
- Movement builds resilience. Physical activity helps us cope with stress, anxiety, and depression. It teaches us to persist, to overcome obstacles, and to find hope even in difficult times.
- All movement counts. You don’t have to run marathons or lift heavy weights to experience the benefits. Walking, gardening, stretching, and dancing in your living room all contribute to your well-being.
- Movement can change your relationship with your body. Movement can help you appreciate your body for its strength, flexibility, and ability to experience pleasure, instead of focusing on appearance or weight.
How to find your own joy of movement
Inspired by McGonigal’s book, here are some practical, weight-neutral ways to rediscover the joy of movement in your own life:
- Shift your mindset. Let go of the idea that exercise is only valuable if it changes your body. Instead, ask yourself: How does this movement make me feel? Focus on pleasure, energy, and connection, not calories or steps.
- Explore different forms of movement. There’s no right or wrong way to move. Try walking, dancing, swimming, yoga, gardening, or even playful activities like hula hooping. Notice which activities make you smile or lose track of time.
- Move with others. Join a class, invite a friend for a walk, or participate in a community event, like Parkrun, a free community event that operates in 23 countries, where you can walk, jog, run, volunteer or spectate. My Savor Community offers Savoring Walks in and around Boulder, CO; sign up if you live locally (and if you live further away, start your own Savoring Walks). Group movement boosts motivation and creates a sense of belonging. If you’re shy or introverted, being around others at a park or on a nature trail can foster connection.
- Tune into your body. Practice mindful movement by paying attention to your breath, muscles, and sensations as you move. This can help you appreciate your body’s abilities and foster self-compassion.
- Celebrate small wins. Every bit of movement counts. Celebrate what your body can do today, whether that’s a five-minute stretch or a long hike. Progress is personal; honor your journey.
- Get outside. Nature amplifies the benefits of movement. Take your walk, run, or yoga practice outdoors when you can. Sunlight, fresh air, and green spaces are proven mood boosters.
- Ditch the “All or Nothing” mentality. You don’t need a perfect routine or fancy equipment. Even short bursts of movement, dancing to your favorite song, stretching while watching TV, or taking the stairs, can make a difference.
Final Thoughts
The Joy of Movement is a beautiful reminder that our bodies are not problems to be solved, but sources of joy, connection, and resilience. As a weight-neutral nutritionist, I encourage you to approach movement as a celebration of life. Find what feels good, let go of judgment, and move in ways that bring you pleasure and peace.
Remember: The best exercise is the one you enjoy enough to do again tomorrow. Let movement be your ally in health, happiness, and self-acceptance—no matter your size or shape.