Can You Move Your Body Without Making It About Weight?
Yes, and Here’s How
Recently, several of my clients have brought up that they feel like they should be exercising. Not necessarily because they enjoy it or because it makes them feel better, but because they believe it might help them lose weight. And honestly, I get it. For so many of us, the messaging we’ve received around movement has been entirely about outcomes: control your body, shrink your body, fix your body.
We’re taught that exercise is a means to an end. And if you’re not doing it, then clearly you’re the problem. Your weight. Your health. Your energy. Your lack of willpower. You just need to try harder, right?
After all, we’ve literally been told: Just do it.
Catchy slogan, sh*tty advice.
Because here’s the thing: if “just do it” worked for everyone, most of us would be out there exercising our little hearts out. This message reinforces the belief that if we aren’t exercising regularly, it’s because we’re just lazy or unmotivated. It ignores the fact that we’re all living complicated lives, full of obligations, emotional labor, invisible barriers and plenty of other things competing for our time, attention and energy. Not to mention the fact that not all of us are born with the same physical capacity or ability level.
And more importantly: movement isn’t a moral obligation.
You are worthy of dignity, care, and respect whether you move your body or not. Period.
That said, I hear my clients when they say they want to move more. They’re just not sure how to do it without it turning into a project to fix or shrink themselves. So in this post, I want to explore a question that sits at the center of so many of these conversations:
Can you move your body without making it about weight?
Yes. And here’s how.
Why Move Your Body (If It’s Not About Weight)?
You don’t need a specific goal to move your body. If you do want one, there are plenty of reasons to move that have nothing to do with weight or appearance.
Movement can:
Help manage stress and regulate emotions
Improve sleep and support energy levels
Offer structure to your day or week
Help you feel more connected to your body
Support mobility, strength, or balance
Provide social connection or a sense of community
Give you an outlet for self-expression or creativity
Be… fun. Or satisfying. Or just plain weird in a way that makes you feel like you
None of these benefits require tracking, burning, measuring, or fixing anything. You don’t need to earn them, and you don’t need to look a certain way to access them.
Questions to Ask Yourself to Reconnect with Joyful Movement
If your relationship with movement has been shaped by shame, pressure, or punishment, it’s normal to feel disconnected from what actually feels good. Here are a few questions to help you explore a new relationship with movement—one that’s guided by your experience, not external expectations:
What kinds of movement used to bring me joy or curiosity (even as a kid)?
What does my body seem to enjoy now? What does it clearly not enjoy?
When do I feel most present in my body? Least present?
Are there ways I like to move that have nothing to do with “fitness”?
When I’ve enjoyed movement in the past, what helped make that possible?
How does my nervous system feel after different types of movement?
Is movement more enjoyable with I’m with a community? Do I prefer moving on my own?
You don’t have to answer all of these perfectly. This isn’t a test, it’s a gentle invitation to notice what’s already true.
How to Check In on Your Intentions Around Movement
Sometimes, movement starts out feeling supportive, but then slowly becomes tangled up in “shoulds” or weight-focused thinking again. That doesn’t mean you’re doing it wrong. It just means it’s time for a pause and a check-in.
Try asking:
Would I still do this movement if it had no impact on my weight or appearance?
If I couldn’t track this activity (steps, time, calories, etc.), would I still enjoy it?
Am I pushing through pain or burnout because I feel like I "have to"?
Does this feel like something I’m doing for my body, or to my body?
If your movement is driven more by fear, shame, or guilt than by connection or care, that’s important to notice. And it’s okay to take a step back and reevaluate. Movement is allowed to evolve, so is your motivation.
Ways to Make Movement a More Sustainable Part of Your Life
If you’re interested in incorporating more movement, here are a few ideas for making it feel more accessible, more consistent, and more yours:
🧭 Start small—and I mean really small
Forget the “30 minutes a day” rule. What would 3 minutes of movement look like? Could you stretch while waiting for your coffee to brew, or walk to the end of the block and back? Remember, movement doesn’t have to be all or nothing to be beneficial to your mind and body.
🪴 Build around capacity, not discipline
Plan movement for the you who’s tired, distracted, or overwhelmed, not just the version of you who has unlimited energy. Have a “low-effort” option ready for low-capacity days. It’s normal for your capacity to change from day to day or week to week.
🎧 Pair it with something enjoyable
Movement doesn’t have to be the star of the show. Try combining it with something else like a podcast, your favorite playlist, a phone call with a friend, or watching t.v.
🫶 Let rest count
Rest is not the opposite of movement. It’s part of the rhythm. Listening to your body includes knowing when it’s asking you to pause. We need rest in order for your body to recover and reap the benefits of exercise.
🌱 Make it yours
Dance in your kitchen. Put on a mermaid outfit and go for a swim. Stretch on the floor while watching Love Island. Take the scenic route through your grocery store. If it’s movement, and it feels good, or neutral, or satisfying, it counts.
Final Thoughts
If you’ve felt stuck in an all-or-nothing relationship with exercise, you’re not alone. And if movement has always been tied to weight, it can be hard to imagine what it looks like without that pressure.
But movement can be about care, not control.
It can be about tuning in, not burning out.
And it can be meaningful, even if it’s not “intense,” “measurable,” or “transformative.”
If you’re trying to reconnect with movement in a way that supports your real life, rather than your idealized, hyper-productive fantasy life, I’d love to support you.
You don’t have to move to earn care.
But if movement is something you want, you deserve support that makes it feel more possible.
Reach out here to learn more about working together →
Disclaimer:
If you are currently struggling with an eating disorder—or have a history of one—please speak with a qualified medical or mental health provider before reintroducing movement. Whether or not movement is appropriate depends on a number of factors, and your safety and wellbeing always come first.
