Embracing Mindful Movement This Summer: Find Joy, Not Punishment, in Your Exercise Routine

Finding consistency in mindful movement can help build upon habits that make up feel better and pull away from the diet culture all or nothing cycles.




As summer arrives in full swing, it’s easy to get swept up in messages about “bikini bodies,” workout challenges, and using exercise as a way to “earn” summer treats. But what if this year, we approached movement from a place of self-care instead of self-control?

As a registered dietitian and intuitive eating counselor, I invite you to shift your mindset around exercise this season and explore the powerful practice of mindful movement.

What Is Mindful Movement?

Mindful movement is about engaging in physical activity that feels good, honors your body’s needs, and aligns with your personal values—not external pressures. It’s the opposite of punitive exercise. Instead of pushing through a grueling workout out of guilt or diet culture pressure, mindful movement is about tuning into your body and asking, “What kind of movement would feel good today?”

Whether that’s a morning walk, dancing in your kitchen, swimming at the lake, or stretching under the sun—it counts.

Ditch the "No Pain, No Gain" Mentality

We’ve been taught to associate fitness with punishment: burning off calories, earning dessert, or shrinking our bodies. This mentality not only strips the joy out of movement, but it can also lead to burnout, injury, or a complete avoidance of physical activity.

Let’s rewrite that narrative. Movement should never be a punishment—it should be a way to connect with your body, reduce stress, boost your mood, and support your well-being.

Add Mindful Movement to a current Workout Plan

Do you already have a pretty good workout routine? Mindful Movement is an add on that works for you too. You can continue hitting those Pilates classes or strength workouts but tune into how the workout is making you feel in the moment. This is a shift from how an exercise will shape us aesthetically to how this routine benefits us mentally and physically.

A couple of my favorite Mindful Movement strategies to use during a workout:

One Good Thing: Find one positive thing that you see, feel or experience during your workout.

  • Share a smile with a neighbor.

  • Love the class music.

  • Feel really strong in class.

    Appreciate Your Function: Do you notice changes in your body’s function either during the movement or after that you can appreciate?Note the functional benefits your body is able to do versus aesthetics.

  • Does that grocery bag feel easier to lift?

  • Are the stairs feeling easier to walk up today?



Try these Mindful Movement Options

Unbound yoga

Jill Reyna is an RN turned yoga expert and the owner of Unbound Yoga. Her yoga practice offerers both online and in person with a strong focus on mindfulness.

Strength & Stabilization

Our next Strength & Stabilization for Women 6 week series will run June 2nd through July 7th on Mondays at 545PM. $175 for the full series. Meaningful Movement also offers a drop in option for this series.

This group of PTs is ideal for safe, compassionate exercise.

 

Consistency Comes from Joy, Not Force

One of the most powerful truths about movement is this: The best type of exercise is the one you can do consistently. And the key to consistency? Enjoyment.

When we find joy in movement, we’re far more likely to stick with it—not because we have to, but because we want to. This summer, give yourself permission to try new activities or revisit old favorites. Ask yourself:

  • What types of movement did I love as a child?

  • What brings me energy or helps me relax?

  • What would feel nourishing to my body right now?

Mindful Movement is finding exercise from a place of joy vs diet culture. Kristen Bunich, RD describes more tips to find more ways to add mindful movement to your summer day.

'“Mindful movement honors your body, not diet culture.”

Summer Is the Perfect Time to Explore

The longer days and warmer weather open up so many possibilities for joyful, mindful movement:

  • A peaceful hike at sunrise

  • Kayaking on the lake

  • A community yoga class in the park

  • Gardening in your backyard

  • Walking with a friend after dinner

None of these require a gym membership or a fitness tracker. They just require presence, curiosity, and compassion.

Bottom Line: Move With Meaning, Not Obligation

This summer, I encourage you to move your body because you deserve to feel good—not because you need to “earn” your next meal or conform to unrealistic expectations. Let go of rigid rules, and step into a practice of mindful movement—where every stretch, step, and breath is a celebration of what your body can do.

Because movement should never be about punishment. It should be about pleasure, peace, and possibility.


Ready to Start Your Nutrition Journey?

Kristen Bunich MA RD LDN

Kristen is a Registered Dietitian and Certified Intuitive Eating Counselor passionate about building client’s relationships with food and their bodies. She sees clients in person and online in North and South Carolina and is credentialed with most BCBS plans and Aetna.

Book a FREE Discovery Call Today!

Kristen B