Keeping up with Kay

If you’ve ever walked into a gym, stared at the sea of machines, and thought, “yeah, no thanks”, you’re not alone. Somewhere along the line, we started equating “being fit” with lifting heavy, tracking macros, and posting sweaty selfies, but movement can look a lot different than that. The truth is, you don’t have to be a gym rat to be heathy (or to feel good in your body). Movement can be simple, flexible, and, dare I say, enjoyable. This post is for anyone who is tired of forcing workouts they dread, and ready to rethink what moving your body can actually look like.

Rethinking What Movement Looks Like

It is time to redefine what “working out” actually means. At some point, we decided it had to involve a gym membership, strict plan, or sweating buckets to count. Movement can look like so many different things: walking your dog, taking the stairs instead of the elevator, playing pickleball. The goal isn’t to fit yourself into someone else’s definition of fitness, it is to find what feels good and sustainable for you. The real shift happens when you stop saying, “I have to work out,” and start thinking, “I get to move my body”. Of course, I know that mindset isn’t realistic all the time, I don’t always feel that way either. But sometimes, reframing it is enough to make it easier to start. It is less about forcing positivity and more about reminding yourself that movement is a way to care for yourself, not to correct yourself.

And the benefits go way beyond the physical. Regular movement has been shown to lower cortisol (your main stress hormone), boost endorphins, and increase dopamine and serotonin (the neurotransmitters that help regulate mood, focus, and motivation). Studies even show that as little as ten minutes of movement can improve cognitive performance and energy levels throughout the day. That does not mean that every session has to be intense, though. There will be days when your energy is high and the gym sounds great, and others when a walk around the block feels like enough, but remember, both count. On the days I know I don’t have time for a full workout or my energy is running low, I’ll take a few laps around my neighborhood. It is simple, it is doable, and it is movement. Because sometimes, the best kind of workout is the one that meets you exactly where you are.

The Joy Factor

Finding movement that feels fun, not forced, is a total game changer. Exercise should not feel like a punishment for what you ate or how you look (and for the record, you look great). It should be something that adds to your life, not drains it. The secret to consistency isn’t willpower, it’s joy. You are far more likely to stick with something you actually enjoy doing, and that looks different for everyone. If you are someone who loves the outdoors, a long walk or hike can absolutely be your version of going to the gym. When you let go of the idea that movement has to fit in a box, it becomes much easier to find your rhythm.

And can we please retire the whole “no pain, no gain” mindset? We only get one body, it deserves care. Exercise should make you feel strong, energized, and capable, not exhausted and sore to the point you can’t walk up the stairs the next day. Sure, pushing yourself can be empowering, but there’s a difference between feeling the burn and burning out. Longevity matters more than intensity. Sustainable movement, the kind you actually look forward to, is what keeps your body (and your mind) healthy for the long haul.

Consistency over Perfection

Progress happens when movement becomes a habit, not an obsession. You don’t have to earn your rest days or go all out every time for it to count. Whether it’s an hour at the gym or 5 minutes of stretching, it still matters. As a med student, I’ve had to redefine what “enough” means. Some weeks I make it to the gym 2-3 times, other weeks movement looks more like pacing while studying or standing instead of sitting. I don’t compare those lighter days to my more intense ones; either way, I was consistent in moving my body, and that is what matters.

Our bodies are this amazing mix of biology and mechanics: designed to move, adapt, and recover. They don’t just want movement, they crave it. Even small, steady bursts keep our muscles firing, our joints happy, and minds clearer. Consistency is not about perfection or discipline, it is about showing up for yourself in ways that make sense for your life and energy that day. The real progress is not in doing it all, it is simply in doing something.

Movement That Fits Your Lifestyle

Movement should complement your life, not complicate it. For a long time, I treated exercise like something I had to schedule and coordinate perfectly. But life is not that predictable. It is not about forcing your day to revolve around a workout; it is about weaving movement naturally into your life. Some days that might be a lift or a long walk. Other days, it might just be stretching between study sessions or walking to get coffee instead of driving. Both matter. Both count.

My perspective on movement has changed drastically over the past few years. Going from a full-time college athlete with structure and goals to navigating life after sports was disorienting. What I learned is that movement does not have to look like it used to, it can constantly evolve with you. It now fits around my life instead of consuming it. I move because it helps me focus and stay grounded, not because I have to. Movement isn’t a task to check off anymore; it is just a part of how I take care of myself.

At the end of the day, movement does not have to look a certain way to count, it just has to make you feel good. You don’t need a fancy gym membership, the perfect outfit, or a structured plan to move your body in ways that serve you. Maybe that’s a walk with your favorite podcast, stretching before bed, or dancing around your room with zero shame. The point isn’t perfection, it is consistency, balance, and joy. So, find what fits your life, not someone else’s. Because the truth is, you don’t have to be a gym rat to feel strong, confident, and capable, you just have to keep moving. Turns out your body doesn’t care where you move, it just appreciates that you did.

Thanks for keeping up with Kay.