RAK ON: Stop Hating Exercise—Start Loving Movement

Transforming Exercise From a Chore to a Gift

💡 In Today’s Edition:

• 🌱 Roots Reflection: Transforming Exercise From a Chore to a Gift

• 🧘🏽‍♂️ Awareness Action: Discovering Your "Why" to Move

• 💛 Kindness Opportunity: Make Movement Fun

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🌱 Roots Reflection: Transforming Exercise From a Chore to a Gift

Think back to your earliest experiences with exercise. Did it feel like a chore? Many of us have memories of PE classes that weren’t exactly fun—exercise felt like something we had to do rather than something we wanted to do. These early experiences often shape how we view exercise as adults, making it feel like an obligation rather than an enjoyable activity.

For a long time, that’s how I felt, too. Exercise was just another item on my to-do list, something I forced myself to check off when I could find the motivation. But everything changed when I reframed movement as something enjoyable and fulfilling. I started by making exercise social—I joined a small gym where I quickly made friends, and suddenly, working out became something I looked forward to. This shift in mindset transformed exercise from a chore into a celebration of what my body could do, especially through strength training.

🧘🏽‍♂️ Awareness Action: Discovering Your "Why" to Move

A lot of this transformation came from understanding what Dr. Michelle Segar, a leading expert in sustainable behavior change, calls “having the wrong why.” Many people approach exercise with the mindset that they should do it because it’s good for them. But as Dr. Segar points out, this kind of motivation often falls short.

Dr. Segar’s research shows that many people struggle with exercise because they’re motivated by the wrong reasons—they do it because they think they should, not because it makes them feel good. However, people who stick with long-term exercise do so because it genuinely improves their mood, energy, and overall well-being. The key is focusing on how movement makes you feel during and after the activity.

For a deeper dive into Dr. Michelle Segar's enlightening perspectives on motivation and sustainable behavior change, check out the conversation on The Health Feast podcast

Embracing Joy in Our Health Journeys with Dr. Michelle Segar, PhD, MPH

Let’s reflect on your own relationship with exercise. Start by considering the following questions:

• What are your earliest memories of exercise? Were they positive or negative?

• Do you currently view exercise as a chore? If so, what aspects of it feel burdensome or unenjoyable?

• How does movement make you feel in the moment? Try and reframe it as something that not only benefits your health but also boosts your mood, energy, and sense of accomplishment.

💛 Kindness Opportunity: Make Movement Fun and Enjoyable

When movement feels good, it becomes something you want to do rather than something you have to do. So, let’s explore ways to make it more fun and enjoyable:

• Change Your Language: Start by calling it “movement” instead of “exercise.” This simple shift can help you see it as a broad and inclusive way to stay active, without the negative baggage that often comes with the word “exercise.”

• Do What You Love: What activities actually bring you joy and feel good while you are doing them? It doesn’t have to be a traditional workout:

  • Dance in your living room: Throw on your favorite playlist and let yourself go.

  • Try water aerobics: Perfect if you love being in the water, offering both fun and low-impact movement.

  • Pick up pickleball: A sport that’s easy to pick up, social, and a lot of fun.

• Add Strength Training: If you haven’t already, consider incorporating strength training into your routine. You’ll be building functional strength that enhances your daily life and makes everyday activities easier. Find a strength routine that leaves you feeling strong and empowered.

• Make It Social: Movement can be a lot more fun with others. Whether it’s a workout buddy, a group class, or even a regular walk with a friend, having company can turn movement into something you look forward to.

• Train for Something Exciting: Give yourself a goal that adds purpose to your routine. Whether it’s signing up for a running race, an obstacle course race, or any event that excites you, training for something can keep you motivated and give your movement more meaning.

The goal is to find movement that feels good—both during and after. When you embrace the activities that bring you joy, watch as movement becomes a natural, fulfilling part of your life.

When movement is both fun and meaningful, it not only improves your health but enriches your life in unexpected ways. It goes from being a chore to a gift.

Until next time…

Live Well and RAK On,
Dr. Rak

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P.S. Ready to take control of your health and start living life to the fullest? Whether you’re looking to prevent or reverse chronic diseases with personalized care or find support in a health Tribe, I’m here to help. Discover more on my website or book a free, no-obligation discovery call today!

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