Let me start by saying this: I genuinely like moving my body. I like how it clears my head, how it wakes me up, how it helps me sleep. I’ve tried dozens of workouts—from boxing to yoga to barre—and when I’m in the right headspace, I’ll finish a session and feel like a stronger version of myself. But that doesn’t mean I wake up every day ready to lace up my sneakers and hit the mat.
In fact, there are a lot of days I don’t feel like exercising. Maybe I’m mentally drained. Maybe my energy’s weird. Maybe it’s one of those foggy days where everything feels heavier than it should. And that used to throw me off. I’d either push myself through a workout I hated or skip it entirely and feel guilty about it for the rest of the day.
So I created something I call a “Movement Menu.” It’s not a schedule. It’s not a plan. It’s more like a collection of choices I can pick from, depending on how I feel. Some are short, some are gentle, some barely look like “exercise” at all. But they all count. And more importantly, they all honor where I’m at.
Why a “Movement Menu” Makes More Sense Than a Workout Plan (Some Days)
We all know consistency is key when it comes to physical health. But consistency doesn’t mean intensity—or rigidity. When we build routines that only work on our best days, we miss out on so many moments to move in ways that feel natural, nourishing, and realistic.
That’s where the idea of a movement menu comes in. It shifts the goal from “I have to work out” to “How do I want to feel today?” From there, you choose what kind of movement—if any—supports that feeling.
Because movement isn’t one-size-fits-all. And our energy, capacity, and mental bandwidth change daily.
According to the CDC, adults should aim for 150 minutes of moderate-intensity physical activity per week—but that includes walking, dancing, even active housework. It’s not just about workouts with burpees and sweat.
Building Your Own Movement Menu: What It Looks Like
My menu lives in a note on my phone. Sometimes I’ll write a few options on a sticky note for the week. It’s not rigid or prescriptive. It’s just a toolbox.
Here’s how I break it down:
1. On Days I’m Tired But Still Want to Move
There’s a difference between being unmotivated and being depleted. On tired days, I pick something low-stakes. I’m not trying to “burn calories” or “get stronger.” I’m just asking my body what it’s up for.
Some go-to options:
- A 10-minute stretch while listening to a podcast
- A short walk around the block without my phone
- Legs-up-the-wall pose and some gentle mobility work
- Dancing around my kitchen to one song
- Walking laps in the house during a phone call
These micro-movements are often enough to shift my mood without overextending me.
2. On Days I Have Energy But No Structure
Sometimes I have energy but feel mentally scattered. I want to move, but I don’t want to decide what to do. These are the perfect days to follow something pre-recorded.
Things that help:
- A short video workout (under 20 minutes)
- A yoga flow I’ve bookmarked
- A mini strength circuit I already know by heart
- Putting on music and doing whatever movement feels intuitive
Having a list of go-to creators or routines makes decision fatigue disappear.
3. On Days I’m Feeling Stiff, Anxious, or Overstimulated
Movement is one of the fastest ways I’ve found to reset my nervous system. But I have to choose wisely—anything too intense can make my anxiety worse. On these days, I lean into grounding.
I reach for:
- Slow walks with deep breathing
- Rebounding (bouncing on the spot or on a mini trampoline)
- Gentle Pilates or floor-based workouts
- Tai chi or stretching with music
- Rolling out my muscles on a foam roller
Even five minutes of this kind of movement changes how I feel in my body.
4. On Days I Want a “Real Workout” but Feel Unmotivated
This is the day I used to skip the gym and then beat myself up. Now, I just lower the barrier to entry. I ask, What’s the smallest version of the workout I had in mind? If I start with 5 minutes, I often end up doing more—but there’s no pressure.
Menu options:
- 3 sets of bodyweight exercises
- 15 minutes of shadowboxing or HIIT
- A treadmill incline walk with a podcast
- A 20-minute online strength class
And if I stop early? That’s okay. I showed up. That counts.
5. On Days I Just Need Joy
Not every kind of movement has to be about health. Sometimes, it’s about reconnecting with joy. This category is my favorite because it rarely feels like “exercise”—but it always shifts something internally.
Ideas I love:
- Dancing barefoot to nostalgic songs
- Re-learning a childhood movement (like cartwheels or jump rope)
- Doing silly stretches with a friend or partner
- Playing catch or Frisbee
- Skating, climbing, hula hooping… anything fun
Joyful movement may not look productive, but it’s deeply restorative.
Movement vs. Exercise: Why Language Matters
One of the reasons many of us dread working out is because the language around it is often loaded with shame. “No pain, no gain.” “Burn off last night’s pizza.” “Beach body by summer.” That kind of messaging disconnects us from our bodies. It makes movement feel like a punishment.
But here’s the truth: Movement is natural. Exercise is optional. And when you think in terms of movement instead of workouts, everything changes. A walk is enough. A stretch is enough. Ten squats before your shower are enough.
According to Harvard Health, even light-intensity activity like standing, stretching, or walking can reduce inflammation and improve insulin sensitivity—two key factors for long-term health.
It doesn’t have to be all or nothing. It can just be something.
The Benefits I’ve Noticed Since Shifting to a Movement Menu
You don’t need to overhaul your life to feel the impact of small, daily movement. Here are some of the real, measurable shifts I’ve felt since moving more mindfully:
Better Mental Health
Moving daily—even just a little—has become a tool for emotional regulation. I feel less reactive, more grounded, and more capable of handling stress when I’ve done something to connect with my body. On high-anxiety days, even a five-minute stretch helps shift my energy, bringing me out of my head and back into the present moment. It doesn’t have to be intense to be effective—it just has to be intentional.
Fewer Injuries
Because I’m not forcing my body into high-impact workouts when I’m exhausted, I’ve significantly reduced those little aches, strains, and flare-ups that used to linger. I’m far more likely now to warm up gently, listen to signals mid-movement, and adapt as needed. By giving myself permission to scale down or switch directions, I avoid pushing past my limits out of habit or guilt. And honestly, it’s made my body feel safer and more supported long-term.
Improved Consistency
Ironically, once I stopped chasing perfection and allowed for flexibility, I became way more consistent. The pressure to “do it right” was keeping me from doing it at all. Now, I move almost daily—not because I have to, but because I can, and that shift has made all the difference. Even if it’s just a 10-minute walk or some light mobility work, it still counts, and that momentum builds over time.
More Body Trust
I’ve developed a deeper respect for my body’s cues—and that relationship feels like one of the biggest wins. I no longer override exhaustion or push through pain just to hit a goal. Instead, I ask: What do I need today? That self-awareness, paired with the freedom to respond kindly, has made movement feel like a collaboration with my body, not a punishment for it.
How to Start Your Own Movement Menu
If you’re curious to create your own, here’s a gentle way to begin:
- Start by noticing how you typically feel at different points in the week
- Brainstorm 3–5 types of movement you enjoy (or could try)
- Sort them by mood, energy level, or time available
- Write it somewhere visible—like a phone note, journal, or fridge list
- Revisit and revise often—this isn’t a fixed thing, it’s fluid
Keep it simple. Keep it yours.
The Daily Essentials
- All movement counts. Even a one-minute stretch. Even standing up more often.
- Don’t wait for motivation—build momentum. One small action leads to the next.
- Joy is a legit reason to move. You don’t have to “earn” fun or play.
- Energy management > willpower. Respect how you feel, and adjust accordingly.
- Compassion is fuel. Guilt drains you. Kindness sustains you.
More Grace, Less Grind
The movement menu changed how I see my body—and how I treat it. It helped me let go of guilt, perfectionism, and that all-or-nothing trap we’re so often taught to fall into. I stopped asking myself to be “disciplined” and started asking what would feel supportive.
And on most days, something on the menu meets me where I am.
That’s the power of reframing movement: it becomes less about performance and more about connection. Less about control and more about care.
So if you’ve ever felt like skipping the gym meant failing, or if you’ve struggled to stick to a routine that doesn’t feel realistic—try building your own movement menu. Fill it with options. Let it evolve. And give yourself credit for showing up in whatever way you can.
You don’t have to do a lot. You just have to start somewhere. And I promise—your body will thank you for it.
