For Women Who Hate Exercise: Finding Joy in Movement Again During Midlife and Menopause

For Women Who Hate Exercise

Do you remember when movement used to be fun?
When we were kids, we didn’t call it “exercise.” We just played. We rode our bikes until the streetlights came on. We played tag in the yard, joined the softball team, or ran around with our friends for hours. We didn’t count steps or track calories. We simply moved because it felt good and it was part of life.

Somewhere along the way, though, “movement” turned into “exercise.” And for many of us, that word now stirs up guilt, dread, or even shame. It feels like another task on an already overflowing to-do list.

Why Exercise Feels Hard Now

As women in midlife, our days are packed full. Between motherhood, careers, caregiving, and life’s endless responsibilities, we often put our own needs at the bottom of the list. Add in the realities of menopause hormonal changes, fatigue, joint pain, or weight gain, and suddenly, movement doesn’t feel joyful anymore. It feels impossible.

But when we stop moving, something deeper begins to happen. Our bodies lose energy, our minds grow weary, and even our spiritual strength can feel dull. The truth is, being physically active isn’t just about fitness, it’s about readiness. Readiness to serve, to show up for our families, and to do the work the Lord calls us to do.

“Do you not know that your bodies are temples of the Holy Spirit… You are not your own; you were bought at a price. Therefore, honor God with your bodies.”
— 1 Corinthians 6:19-20

A New Way to See Exercise

What if we stopped seeing exercise as punishment and instead viewed it as a form of worship?

Taking care of your body is an act of gratitude—a way to thank God for the gift of life and health. When we strengthen our bodies, we equip ourselves to serve Him better.

Think of movement as stewardship. It’s about maintaining the temple God gave you, not chasing perfection or punishing yourself for what you ate. It’s about building energy to fulfill your calling, protecting your bones and joints as you age, and nurturing your mental and emotional well-being.  A faith-based approach to health helps us reconnect with why caring for our bodies truly matters.

How to Get Back to Joyful Movement

You don’t have to overhaul your life to get started. You just need small, consistent steps and a shift in mindset.

1. Pray

Ask God to renew your motivation and help you see your body as He does...worthy of care and attention. Invite Him into your health journey.

2. Remind Yourself of Your “Why”

Why do you want to move your body more? Is it to have energy to play with your grandkids, to prevent osteoporosis, or to serve more fully in your ministry?
Write it down and put it somewhere you’ll see it every day, like on your mirror, fridge, or planner.

3. Make It Easy

Start small and pair it with something you already do. This is called habit stacking.
For example:

• Do 10 squats while brushing your teeth.

• Walk during your lunch break instead of scrolling your phone.

• Stretch while watching your favorite show.

The easier it is, the more likely you’ll do it.

4. Be Consistent, Not Perfect

Don’t give in to the all-or-nothing mindset. Consistency matters more than intensity. If you miss a day, start again tomorrow. Show up for yourself like you would for a friend.

5. Chart It, Gamify It, Reward It

Make it fun again!
Use a calendar or app to track your progress. Reward yourself with something uplifting, like new workout clothes, a favorite coffee, or a quiet walk with worship music when you hit your goals.

A Final Encouragement

You don’t have to “love” exercise to move your body with joy. You just need to reconnect with the reason behind it.

Movement is not a punishment—it’s permission.
Permission to take care of yourself.
Permission to feel strong again.
Permission to partner with God in stewarding the beautiful body He gave you.

So today, start small. Pray. Move. Breathe.

You were made for a life of energy, purpose, and grace.  Even through menopause, God’s strength is still renewing you each day. It’s not too late to begin.