Moving more is a core part of a healthy life, but it isn’t always easy—especially with a desk job. People joke that sitting is the new smoking, and it’s a good reminder to make movement a priority. Below I share practical, realistic ways to find an activity you actually enjoy so you’ll naturally move more this year.
Hi friends! How was your first week of the year? Busy, exciting, or a little chaotic? Many people start the year full of motivation, but it’s common to overcommit and then fizzle out. That’s why I advocate small, sustainable changes instead of big, unsustainable resolutions. Tiny habits add up and are easier to keep.
Last week I even went a day without my usual green smoothie—gasp! It happened because I didn’t plan ahead. Minor slips like that are normal and helpful reminders to build simple routines that support your goals. I often share tips for making healthy choices easier, like sneaking veggies into meals and planning ahead so nutritious options are available when life gets busy.
For week two of my “52 weeks to see your life nutritionally” series, I’m focusing on movement. My single best tip for moving more this year is simple: find an activity you love. Pick something you genuinely enjoy—something you’d miss if it were gone.
Maybe you enjoy walking, hiking, dancing, or running. Maybe you prefer gentler movement like tai chi or yoga. Maybe strength training makes you feel powerful. Whatever it is, you’ll stick with it more easily if it feels fun and meaningful to you. When exercise feels like a chore, it’s hard to maintain. When it’s enjoyable, you look forward to it.
If dancing weren’t fun for me, I wouldn’t be devoted to my dance-cardio classes. I don’t enjoy running, so signing up for long-distance races hasn’t stuck for me—it’s not about ability, it’s about enjoyment. You may need to try a few options before you find the right fit. That trial-and-error is worth it: the right activity can boost your mood, confidence, and overall wellbeing.
Regular movement does more than help manage weight. It:
- Supports longevity
- Helps keep your heart and brain healthy and reduces some disease risks
- Boosts confidence and self-esteem
- Provides stress relief and mental clarity
- Can strengthen the immune system
- Is often social and fun
- Can also be a beneficial, quiet time just for you
Activity ideas for beginners
- Try a home workout video. Many free routines are available online and can be done in short bursts to fit a busy schedule.
- Consider a guided subscription program. At-home services offer structure and progression if you prefer following a plan.
- Walk. Simple, low-impact, social or solo—walking is an excellent place to start.
- Take a lesson. Try ballroom dancing, martial arts, or another class you’ve been curious about—lessons can be motivating and social.
This week’s challenge: take a step toward finding an activity you love. If you’re not exercising now, start with short walks. If you’re already active but bored, try a new class—pilates, spin, boxing, or dance could reignite your interest. Even simple moves at home—bicep curls with cans, a short plank, a few squats—are progress. Baby steps add up.
The key to long-term movement is enjoyment. When exercise is fun, it becomes part of your life instead of another obligation. So this year, commit to moving more by choosing something that brings you joy.
Find an activity you LOVE
As always, consult your physician before starting a new exercise routine.
What activity will you try or already love? See you on the dance floor—XO
Let’s get social!
Facebook: C it Nutritionally
Twitter: @ChelseyAmerRD
Instagram: @CitNutritionally
Pinterest: ChelseyAmer