Modifying Your Movement Practice When Life Feels Overwhelming

Let’s face it, life is unpredictable. Work/school deadlines, family commitments, or emotional ups and downs can make it hard to stick to a consistent workout routine. But here’s the good news: you don’t need to “go all in” to benefit from movement. Making a few adjustments during stressful or busy times can still provide the physical and mental health benefits of movement.

Here are some simple, body-neutral, feel-good modifications you can make to keep moving without adding more stress to your life:

1. Shift Your Mindset: Movement Over “Workout”

When life feels overwhelming, it’s easy to think, “I’ll just skip today’s workout.” But instead of focusing on “working out,” reframe it as “movement.” Movement can be anything—walking, stretching, or even dancing to a favorite song.

Tips:
– Reframe your goal: Instead of “I must do a 45-minute strength session,” aim for “I’ll move for 10 minutes in any way that feels good.”

– Celebrate all movement: Cleaning, playing with kids, or taking the stairs all count as movement.

Why it works: Research shows that short bursts of movement still have positive effects on mental health and energy levels. Plus, the “all or nothing” mindset often leads to doing nothing—and you deserve to feel good, even during chaotic times.

 

2. Shrink the Time, Not the Benefit

You don’t need an hour-long workout to reap benefits. Much has been written about that suggests that even 10-20 minutes of movement can boost your mood and reduce anxiety*.

Tips:
– Try “mini-workouts” throughout the day. For example, do 5 minutes of stretching before breakfast, 10 minutes of bodyweight exercises during lunch, and a 10-minute dance session in the evening.

– Use apps or my YouTube videos that offer quick, body-neutral workouts.

Why it works: Shorter workouts are more achievable when time is tight. Plus, they’re often just as effective for mood and mental health as longer sessions.

 

3. Focus on Feel-Good Moves

During stressful times, ditch workouts that feel like punishment and embrace movement that feels nurturing. This could mean stretching, yoga, or light cardio that’s playful and enjoyable.

Tips:
– If traditional strength training feels too intense, swap it for slow, intentional bodyweight movements like squats, push-ups on a wall, or glute bridges.

– Switch to movement that’s “fun-first” like dancing, stretching to music, or playing with pets or kids.

Why it works: When you’re feeling anxious or overwhelmed, the last thing your nervous system needs is more intensity. Soothing, slower-paced movements help regulate the nervous system, reduce cortisol, and support mental health.

 

4. Modify Intensity, Not Intention

When energy is low, it’s okay to swap high-impact workouts for low-impact options. The intention to move is what matters most.

Tips:

– Replace high-intensity movement with low-intensity steady-state cardio like walking or slow dancing.
– Turn your movement plans into a “stretch day” and celebrate that as self-care.

Why it works: Intense workouts can be draining on an already taxed system. Lower-intensity movement supports mental clarity, lowers cortisol, and leaves you feeling refreshed instead of depleted.

 

5. Incorporate “Micro-Movements” into Daily Life
When scheduling a workout feels impossible, micro-movements can keep your body active throughout the day. These small movements add up and still count as beneficial exercise.

Tips:
– Do calf raises while brushing your teeth.
– Take a stretch break every hour during work.
– Use “movement snacks” like 5 squats, 10 arm circles, or a quick forward fold to reset your energy.

Why it works:  Micro-movements accumulate over the day, offering physical benefits without a dedicated “workout session.” Plus, they’re easier to fit into an already-busy schedule.

6. Practice Self-Compassion
Sometimes, the most important modification isn’t to the workout itself—it’s to your mindset. It’s easy to feel guilty for “not doing enough,” but every small act of movement counts. And you don’t need to should all over yourself when you’re already stressed!

Tips:
– Practice self-talk like, “I’m doing what I can, and that’s enough.”
– Remind yourself that movement isn’t a punishment for eating, stress, or any other aspect of life.
– Be proud of any effort you make, whether it’s a 2-minute stretch or a 20-minute dance session.

Why it works: Self-compassion reduces mental stress, making it easier to stay consistent with movement. It’s also a reminder that “doing something” (no matter what that looks like) is better than “doing nothing.” (Unless of course you need a rest day, and if so, go ahead and REST already!).

 

7. Listen to Your Body and Know When to Rest

One of the most important aspects of modifying your movement practice is recognizing when to rest. Rest is not the opposite of progress; it’s a vital part of it. When you listen to your body’s signals—like fatigue, soreness, or mental burnout—you give yourself the chance to recover and come back stronger. Ignoring these signals can lead to injury or exhaustion. Remember, rest days are just as important as movement days, and they’re a form of self-compassion. If life feels overwhelming, sometimes the best thing you can do is prioritize rest and allow your body and mind to recharge.

 

Final Thoughts
When life gets overwhelming, remember that movement is here to support you, not stress you out. It’s okay to scale back, modify, or shift your expectations. Small, simple actions count just as much as big workouts. Rest is also a big part of the equation. So whether it’s a 2-minute stretch, a playful dance break or a nap, every little bit of movement (and rest) helps your body and mind feel more balanced.

 

 

 

*Instant recess : building a fit nation 10 minutes at a time, Yancey, Antronette K., 2010