Movement as a Privilege
In fitness, there’s a dangerous cultural undercurrent that frames exercise as a punishment, a penance for overindulgence, or a way to “earn” food. This perspective can transform the joy of movement into a dreaded chore. Movement isn’t something to endure grudgingly—it’s a gift that not everyone has access to. When we start seeing movement as a privilege, we shift from obligation to gratitude. Embracing this perspective can be transformative for adults and kids alike, creating a lifelong appreciation for physical activity. What does making this shift looks like and how do we instill it in ourselves—and the next generation? I’ve got ideas!
Changing the Narrative Around Movement
It’s easy to get caught up in the idea that workouts are a way to balance indulgences or erase perceived missteps. But to reframe fitness from punishment to gratitude, we can start with a simple mental shift: exercise isn’t something we “have to” do; it’s something we “get to” do. Every mile run, weight lifted, or stretch held is a reminder of our body’s strength, adaptability, and resilience.
This shift can and should start with how we talk about exercise in front of kids. Instead of saying, “I need to work off that dessert,” try reframing it: “I can’t wait to go to the gym and see what I can do today!” Kids absorb these cues, and changing the narrative begins to model for them that exercise is something to look forward to, not avoid.
Teaching Kids to Love Movement, Not Fear It
On the subject of kids, in the past movement has been mistakenly used as a consequence for misbehavior, whether it’s running laps for being late or doing push-ups for talking back. If exercise becomes a form of punishment, it’s no wonder many children grow up dreading it. Instead, we must teach kids that movement is fun, something that enriches life and brings joy.
Imagine turning the “punishment” of running into something celebratory. Instead of laps as a consequence, invite kids to run to explore, to see who can spot something interesting, or just to feel the wind in their face. Push-ups, too, can be about fun or strength challenges, with everyone encouraged to go at their own pace and experience the thrill of building up. When kids associate movement with curiosity, joy, and accomplishment, they start to see their bodies as amazing tools, capable of discovery and adventure.
To reinforce this, create opportunities for kids to explore different types of movement. Whether it’s a game of tag, a backyard obstacle course, or an impromptu dance party, let them experience movement in its most joyful forms. Kids who feel freedom in movement are more likely to see it as a privilege as they grow, not something they’re forced into.
Practicing Mindfulness in Motion
Mindfulness in movement keeps us present and appreciative, and it’s something that can be taught at any age. Adults often go through workouts on autopilot, focused on the end result. When we instead pause to notice each breath, each muscle contracting, and each feeling in the body, we deepen our gratitude for what movement offers us in the moment.
With kids, mindfulness can be introduced simply. Encourage them to notice how they feel after playing outside, the way their hearts race, or the warmth in their muscles. Help them connect the dots between movement and those “feel-good” sensations. It doesn’t have to be formal; even asking, “How did that feel?” after an active game or adventure teaches them to appreciate the experience.
Moving with Purpose Beyond Fitness Goals
Fitness goals provide structure and direction, but they can also lead to frustration if we focus only on outcomes. When we see movement as a privilege, we start placing value on the journey itself, not just the results. This perspective gives both adults and kids a purpose that extends beyond performance, emphasizing enjoyment and well-being.
For adults, this might mean taking a moment to notice what movement brings mentally—clarity, release from stress, or a sense of accomplishment. For kids, help them discover movement for its own sake. Find activities that excite them, whether it’s biking, swimming, or building strength through play. By helping kids set goals around fun, exploration, and learning new skills rather than metrics, we teach them that movement itself is the reward.
Embracing Limitations as Part of the Journey
Seeing movement as a privilege also means respecting our body’s needs and limits. There will be days when we can’t push as hard as we’d like, and there will be setbacks. For kids, this could look like not keeping up with an older sibling or learning to ride a bike slower than friends. Teaching kids (and ourselves) to respect these limits is part of building gratitude.
Help kids frame limitations as something natural, rather than as failure. For example, if a child can’t run as fast or as far as they’d like, show them that everyone has different strengths and abilities. Remind them that what matters is the joy of the effort, not the speed. This reinforces that our bodies aren’t something to push beyond reason but to appreciate and work with. We can also instill the idea that ability and limitations are fluid, not static. The fastest kid (or adult!) at one age maybe not be the fastest 5 or 10 years down the line. We can teach them (and model) that with consistency and effort we can refine and expand our capabilities- we are always in a process of becoming who we want to be!
Cultivating an Ongoing Gratitude Practice for Movement
Building a gratitude practice around movement can start with our everyday process of tracking our results. After each workout, in addition to weights, reps, and times, jot down one thing you’re grateful for about what your body did that day. For kids, this can look like a “highlight” moment where they get to share what they enjoyed most in an activity. This habit isn’t about performance but connection. The goal is to recognize movement as a privilege, reinforcing a positive relationship with physical activity for life.
Imagine looking back over weeks of these reflections. You’ll find a tangible reminder of how your body has served you and, for kids, a keepsake of the fun and growth they’ve experienced. This builds a connection that lasts, making exercise feel less like a to-do and more like a joyful, lifelong adventure.
When we view movement as a privilege, it changes our relationship with fitness—and it sets a powerful example for kids. By modeling a positive mindset and encouraging play over punishment, we give them a lasting appreciation for what their bodies can do. In the end, movement isn’t just a task on a checklist; it’s a gift, one worth celebrating at every age.
