Finding Your Flow: Building a Healthy Relationship with Movement

Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD

Building a Relationship with Exercise – Why?

Let’s start with the question: “Why wouldn’t you make physical activity a regular part of your life?” The benefits are undeniable… You feel better, think better, move better, handle stress better, and even get better marks. Basically, your body, mind, and life all improve. So, what’s holding you back??

Reason #1: Physical activity feels like a chore. But does it have to? Absolutely not! Exercise should be fun—otherwise, why would anyone bother? I wouldn’t. The key is finding ways to move that feel exciting and rewarding for you. What would you enjoy doing for activities?

Reason #2: It’s uncomfortable. Okay, you’re right. Moving your body can be tough at first. But here’s the secret: that discomfort triggers chemical changes in your brain that leave you feeling amazing for hours afterward—sometimes all day. That’s the “Wow” effect, and it’s worth the effort. 

Building a lasting relationship with movement starts by understanding why it matters and how it can fit into your life. Together, we’ll explore key points  to make physical activity enjoyable, balanced, and most important, a regular part of your day, a daily routine. By the end, you’ll have a game plan to reap the benefits while having fun along the way! Remember small steps first, no marathons here.

1. What Happens When You are Physically Active?

When your body works hard your heart pumps blood. More blood being pumped means more, and more oxygen and nutrients travelling to your brain and your body.  This is really important for mental health and learning. The secret to staying active is to not have it feel boring or feel like a chore.  It’s all about finding what works for you and having fun while doing it.

Find your Fun

2. Why Movement Should Be Your Choice

Ever felt like someone was forcing you to do something, and it immediately made you not want to? That’s why self-initiated and self-directed physical activity is so important. Choosing activities that you enjoy—whether it’s biking, skateboarding, or dancing in your room—is the first step to making movement part of your life.

Self-directed movement allows you to feel in control. Instead of focusing on what others think you should do, think about what excites you. Want to try yoga? Go for it. Prefer rock climbing? Great choice. When you’re the one calling the shots, staying active feels like freedom, not a burden.

3. Fun is Non-Negotiable

If physical activity feels boring, you’re doing the wrong activity. Fun and enjoyment are key to keeping movement part of your routine. Do you love the thrill of competition? Try joining a soccer or volleyball team. Prefer something more laid-back? Go for a nature walk or experiment with parkour.

Make it social if that’s what excites you—invite a friend to the trampoline park or organize a group dance-off. Or, if you’re more of a solo adventurer, throw on headphones and go explore your neighborhood. The more you love what you’re doing, the more you’ll want to keep doing it.

4. Find Your “Why”

Here’s a secret: being physically active isn’t about meeting someone else’s expectations. It’s about you. This is where intrinsic motivation comes in—doing something because it feels good, not because you’re being pressured into it.

Think about how movement makes you feel. Maybe you love the rush of energy after a jog or the calm of stretching after a long day. These small wins are the rewards that keep you coming back, no matter how busy life gets.

5. Exercise vs. Physical Activity

Exercise sounds serious, doesn’t it? But here’s the thing: exercise is just one form of physical activity. Physical activity is any movement that gets your body moving—walking to school, cleaning your room, playing tag, or even pacing while you talk on the phone.

Exercise might be structured (like a gym session), but physical activity is much more flexible. Don’t feel pressured to “work out” in the traditional sense. Find movement that feels natural to you and fits into your day.

6. Movement is Everywhere

Think you don’t have time for physical activity? Think again. There are hundreds of ways to sneak movement into your day. Take the stairs instead of the elevator, play with your dog, or turn chores into a game.

Small changes add up. Try stretching while watching TV, or challenge yourself to dance during every ad break. Experiment with new activities—one day it might be swimming, and the next it could be rollerblading. Keep exploring until you find what works for you.

7. Your Journey is Unique

It’s easy to compare yourself to others, but remember: everyone’s path to being active looks different. Some people thrive in team sports, while others prefer solo runs. Your best friend might love yoga, but you might feel more at home in a boxing class.

Take time to reflect on what feels right for you. Ask yourself:

·      What kinds of activities make me happy?

·      How does my body feel after I move?

·      What’s something new I’d like to try?

Your movement journey is personal. Celebrate your wins, no matter how small, and remember that every step forward is progress.

Takeaway

Physical activity doesn’t have to be complicated or stressful. When you choose activities that you enjoy, focus on how they make you feel, and let yourself experiment, movement becomes something to look forward to—not something to dread.

So, get creative, try new things, and most importantly, have fun. Your body and mind will thank you!