I remember days when getting out of bed felt like a monumental task. The world outside my window seemed gray and the motivation to do anything was just… gone. I was stuck in a cycle of unhealthy habits and it felt like a heavy blanket was smothering my energy and my joy. Change felt impossible. But I learned that one of the most powerful tools God gave us to fight back against that feeling is already ours to use. Our own bodies.
Movement is a gift. When we feel down or stuck in a rut, our first instinct is often to do less. We retreat. We sit. We stay still. I get it. I’ve been there. But I discovered that a little bit of physical activity can cut through the fog like nothing else. It’s not about punishing yourself at the gym or becoming a world-class athlete. It’s about gently waking up your body and reminding your mind that you are capable and strong.
The God-Given Gift of Movement
Our bodies are incredible gifts. The Bible tells us they are temples. Taking care of them isn’t about vanity. It's an act of gratitude and good stewardship. When I started my journey to lose over 110 pounds, I wasn't just thinking about the number on the scale. I was thinking about reclaiming my life and my energy so I could better serve God and the people around me.
Moving your body releases chemicals in your brain that naturally lift your spirits. It’s a built-in feature designed by our Creator. Think of it as a reset button. When you’re feeling anxious, overwhelmed, or just plain blah, a little bit of movement can change everything. It doesn't have to be complicated.
Here are some simple physical activities that have helped me and can help you too.
15 Simple Ways to Move Your Body and Lift Your Spirits
You don’t need a gym membership or fancy equipment for these. Just a willingness to start.
- Go for a Walk. This is where I began my entire transformation. Just walking. It’s simple but incredibly powerful. Put on some comfortable shoes and walk around your block. Notice the trees, the sky, the sounds. It clears your head and gets your blood flowing without feeling like a chore.
- Dance in Your Living Room. Seriously. Put on your favorite upbeat music, close the door if you have to, and just let loose. No one is judging you. It’s about feeling the rhythm and letting go of stress. It’s almost impossible to stay in a bad mood while you’re dancing.
- Do Some Gardening. Tending to the earth is deeply rewarding. Pulling weeds, planting flowers, or watering vegetables connects you to God's creation. You’re moving your body and creating something beautiful or useful at the same time.
- Stretch Gently. You don't need a complicated routine. Just reach for the sky. Touch your toes. Gently roll your neck and shoulders. Releasing physical tension in your muscles sends a signal to your brain to relax too.
- Tackle a Cleaning Project. Put on some music and scrub the kitchen counters or vacuum the floors with energy. A clean, orderly space can bring a sense of peace and accomplishment. You get a mood boost and a tidy home.
- Play a Sport Casually. Grab a ball and shoot some hoops at a local park. Kick a soccer ball around with a friend or your kids. The element of play makes exercise feel like fun not work.
- Take a Bike Ride. Biking lets you cover more ground than walking and feel the wind on your face. Explore a new neighborhood or find a local bike path. It's a great way to see new sights.
- Go for a Hike. Getting out in nature is one of the best ways to reset. Find a local trail and just walk among the trees. The fresh air and the beauty of creation have a way of putting our own problems into perspective.
- Try Bodyweight Basics. You don't need weights to build strength. Simple exercises like push-ups (even on your knees), squats, and lunges use your own body for resistance. Just doing a few can make you feel instantly more powerful.
- Swim. If you have access to a pool, lake, or ocean, swimming is a fantastic full-body workout that’s easy on your joints. The feeling of being weightless in the water is incredibly calming.
- Play with Your Pet. Throw a ball for your dog. Use a feather toy to play with your cat. Their joy is contagious and the playful movement is good for both of you.
- Take the Stairs. This is a small change that adds up. Instead of taking the elevator or escalator, choose the stairs. It’s a quick burst of activity that strengthens your legs and gets your heart rate up.
- Do Some Yard Work. Raking leaves, mowing the lawn, or trimming hedges are all great forms of physical activity. Like gardening, it's productive movement that gets you outdoors.
- Carry Your Groceries. Instead of pushing the cart all the way to your car, try carrying the bags if it's safe and manageable. It’s a practical way to build functional strength.
- Have a Pillow Fight. This might sound silly but it’s a burst of pure, childish fun. It gets you moving, laughing, and releasing pent-up energy in a harmless way.
Start Small and Celebrate Your Wins
The key is to not overwhelm yourself. When I was over 300 pounds and addicted to video games, the idea of "working out" was terrifying. I didn't start by trying to run a marathon. I started by deciding to walk for 10 minutes.
That’s it. Just 10 minutes.
Some days even that felt hard but I did it anyway. And when I finished I would say a quiet thank you to God. I celebrated that small win. The next day, I did it again. Those small wins built on each other. They created momentum. Soon, 10 minutes became 15, then 20, and then it became a part of my life I looked forward to.
Don't focus on what you can't do. Focus on what you can do today. Maybe it's just one of the things on this list for five minutes. That is a victory. Celebrate it. Be proud of yourself for taking that first step.
Your journey to a better mood and a healthier life doesn't start with a giant leap. It starts with a single, small movement.
What is one small way you can move your body today?
