Mindful Movement At Home: Routine + Motivation Tips
The concept of working out from home might sound comforting for some and unrealistic for others. While there are gyms, classes in the park, and yoga studios to visit, sometimes it is more convenient and relaxing to work out in the comfort of your own space.
Should you choose to work out from home or want to try it, you’ve come to the right place.
Movement at home should be mindful. It can help you calm your mind after a busy day, or before the next one begins. Finding the right time and space to work out will enable you to switch off, destress, and move with intention.
Let’s talk about how to find a sustainable routine and dive into some recommendations for workout videos and who to follow to give you a spark of motivation.
Find a suitable and peaceful time to work out
Instead of trying to squeeze in a workout during your baby’s last catnap of the day or while waiting for your oven to tell you your food is ready, find a time in the day where you know there will be minimal interruptions.
Whether that’s at the crack of dawn before everyone wakes up or once everyone is asleep, having a peaceful and uninterrupted period to work out will allow you to enjoy the practice.
Sound, Scent, and Scenery
Setting up a peaceful and welcoming space is a necessity for home workouts. It promotes calm and motivation.
Use whatever sounds work for you. If that’s silence, find a quiet space. If you enjoy loud music to energise your soul, pump up the volume.
Those who enjoy yoga, meditation, and other mindful workouts might enjoy a calming scent during their practice. Candles or diffusers that omit calming scents (think lavender, lemongrass, sandalwood, or chamomile) will enhance your session and promote mindfulness.
The scenery of your workout makes a big difference. Try finding space in your garden or a quiet corner of your living room. Avoid small spaces or ones that involve distractions, as this will hinder your practice.
When you find a suitable time and space and take time creating a mindful space, it will hopefully encourage you to maintain a solid routine of moving more at home.
DRESS FOR THE OCCASION
While working out in your pyjamas sounds fantastic, it might not always motivate you.
Getting dressed for the occasion can help put you in the right mindset to work out and get moving. Find your favourite workout set and see how much more motivated you feel to move.
LOWER YOUR EXPECTATIONS
If you are feeling lazy yet want to maintain a consistent workout routine, the best thing you can do for yourself is lower your expectations.
Try to tune into your body and see what it wants from your session. If your legs are tight, try a stretching routine. If your body desires more movement, try a deeper flow or cardio.
A SIMPLE MINDFUL MOVEMENT ROUTINE
This 15–30 minute routine is adaptable and designed to meet you where you are:
1. SET THE TONE (2–3 MIN)
Light a candle, play calming music, or open a window.
Take a few deep breaths.
Set an intention (e.g., "I am here for myself" or "I move to feel grounded").
2. WARM UP & GROUND (5 MIN)
Gentle neck rolls, shoulder circles, and cat-cow stretches
A few deep squats or hip circles to release tension
3. FLOW OR STRETCH (10–15 MIN)
Choose your preferred movement (yoga, pilates, intuitive flow)
Focus on slow, steady breathing and body awareness
4. COOL DOWN & REFLECT (5–10 MIN)
Lie in savasana or sit in stillness
Journal a few thoughts or feelings that surfaced
Close with gratitude for your body and your time
Maintaining motivation to be kind to your mind and body doesn’t need to feel impossible. Setting the tone and tuning into your body can allow you to do what’s right for you.
Mindful movement isn’t a trend - it’s a way of life.