Shifting your mindset from “I have to work out” to “I get to move” is a challenge, but it’s the secret to finding a type of motivation that actually lasts. I know when coaches remind me I get to move today, I feel fortunate to have the body I have today. This makes the initial idea of starting a workout a bit easier.

From there this can push you during the workout when you may start to feel worn out. A quick “I get to move” or “I’m grateful for moving today” may be enough to push you farther on the treadmill. Also, when lifting I used the mantra “I get to be strong today” reminding myself that putting in the work makes me stronger, both physically and mentally.

What is “movement” anyway?

Movement is simply your body doing what it is designed to do: navigate the world. It’s the functional baseline that lets you carry groceries, keep up with your kids, or hike that trail on the weekend. While fitness often happens in a gym, movement happens everywhere else.

You can also think of it as the unscheduled physical activity that keeps your joints lubricated and your mind clear. It’s the total of all the small physical choices you make throughout the day that don’t require workout gear, a pre-workout drink, or a timer. There are plenty of ways you may be getting movement into your day already without realizing it.

Examples of “hidden” movement:

• Taking the stairs instead of the elevator
• A stretch break between meetings
• Gardening
• Walking the dog
• Organizing your closet or pantry
• A little dance while you wait for your coffee to brew or your toast to pop
• Parking further away from the entrance to your office to get a longer walk

All of this ties back to daily activities supporting your functional strength. You get to maintain your body daily so you can live a more full and enjoyable life.

The mindset flip: “I have to” vs. “I get to”

The power of meditation and gratitude is something that has helped my anxiety in several ways. Recognizing the things I get to do definitely helps me on tougher days where I am lacking motivation, feeling sick, or stuck in my head.

While I may not be in the mood to run, cycle, or do some HIIT, going for a walk helps me get some movement in while reflecting on being grateful. I’ve also found meditations around gratitude to be useful because it helps me focus on being intentional about finding specific things I am lucky to have that others may not.

One intention I use often is rather than thinking “I need to burn calories” I use “I get to move my legs and explore the neighborhood”. Another example is “I have to wake up early to workout” and I flip that into “I get to wake up early to see the sun rise and the beautiful views from where I live.”

The just for fun rule

Once a week, try moving in a way that has no fitness goal attached to it like dancing to some of your favorite music in a space that feels comfortable or playing a sport that you enjoy with some friends.

At the end of the day, your body doesn’t know the difference between a traditional workout and a well-spent hour of movement. It only knows that it’s being used, strengthened, and cared for. By swapping the “have-to” for the “get-to mentality, you take the pressure off and make room for the joy that fitness is supposed to bring.

So, the next time you aren’t feeling the gym, don’t write the day off. Find a way to move that makes you smile, and remember that being an everyday athlete is about showing up for yourself in whatever way feels right today.

What is one way you enjoyed moving your body today that wasn’t a traditional workout? Let me know in the comments below!