Dolly Parton Swears by These ‘Rejoicing Exercises’ to Stay Happy and Healthy at 79
Experts explain what makes her joyful no-gym routine so effective—and how to recreate it at home
At 79, Dolly Parton radiates the kind of energy most of us dream about—and she’s letting us in on one of her secrets. The country music icon has created her own workout routine called “rejoicing exercises,” and it’s exactly what it sounds like: movement that celebrates faith, lifts your mood and doesn’t require a gym membership or fancy equipment. Below, you’ll discover what Dolly Parton’s go-to exercises are, why a mental health expert says they work and how a fitness expert says you can create your own joyful movement routine right at home.
What are Dolly Parton’s rejoicing exercises?
“I create my own rejoicing exercises,” Dolly told The Wall Street Journal in 2021. “I grew up in the Pentecostal church where we used to do a lot of shouting and jumping around. I keep my motor running in the mornings when I just shout through the house praising the Lord. It gave me an idea to create some easy exercises, and I’m making music to go along with it.”
Dolly designed her rejoicing exercises with both ease and inclusion in mind.
Woman's World Answers
“[It’s] something that even people in wheelchairs or people that are older or sick can do,” Dolly told The Wall Street Journal. “I thought I could create something joyful, where you were doing something for a reason rather than yourself. But that’s the extent of my exercise. I’m not big on going to the gym…and I’m particular about who I sweat with.”
How music boosts mental health during exercise
Dolly offered more insight into what her rejoicing exercises actually look like, telling Allure in 2021, “I just put on music or sing gospel songs and do my own kind of workout.”
It’s not just the singer-songwriter who enjoys adding music to her fitness routine. Many people swear by listening to music while working out, but does it actually offer health benefits? Nona Kocher, MD, MPH, a board-certified psychiatrist serving patients in Florida and New York through virtual telepsychiatry, says yes.
Dr. Kocher highlights three key mental health benefits of adding music to your fitness routine, including:
Less stress and anxiety
“Music can help calm the mind by shifting attention away from worries,” says Dr. Kocher. “Rhythms and melodies create a sense of comfort and familiarity. This can lower feelings of tension during physical effort. Over time, workouts feel less mentally overwhelming.”
Better mood and motivation
“Upbeat music often triggers positive emotions,” says Dr. Kocher. “It can make exercise feel more enjoyable rather than like a chore. Enjoyment increases the chance of staying consistent with workouts. Consistency supports better overall mental health.”
Improved focus
“Music drowns out irrelevant thoughts and external chatter,” says Dr. Kocher. “This keeps the brain occupied with the task at hand. Maintaining focus can make a tough workout seem shorter. The mental endurance develops as well as the physical.”
“Everyone should be doing some sort of mobility and stretching, so whatever you can use to occupy your time and make it enjoyable, I would recommend,” adds Zach Smith, DPT, co-founder of HIDEF Physical Therapy. “In Dolly’s case, her enjoyment comes from gospel music and doing some praising, which checks the boxes from a physical, spiritual and psychological standpoint.”
Easy low-impact exercises inspired by Dolly Parton
While Dolly didn’t outline her exact routine (she mentioned “shouting and stretching and praising”), Milica McDowell, DPT, who has over 20 years of experience, shares four rejoicing exercise-inspired movements anyone can try at home based on the core principles Dolly has shared. Simply cue up your favorite upbeat tunes (whether it’s gospel or dance music) to get started.
Snow angels
“While sitting or standing, start with your hands at your sides, palms facing forward,” says McDowell. “Move [your] arms up in a snow angel/circular motion as high as you can reach [above your head] without pain, then return your arms to the start position. This can be done in time to music for 30 to 45 seconds. Repeat if you desire.” Tip: You can also do this while standing against a wall, gliding fingertips against the wall as you bring them up and over your head, as if you were making a snow angel.
Shoulder tilts
“Sitting or standing, tilt your right shoulder toward your right hip so your body looks like the letter C,” says McDowell. “Reverse this with your left shoulder toward your left hip. This can be timed to music with a pause when you are the most side-bent. Practice for 30 to 45 seconds. Repeat if you desire.”
Gentle twists
“Sitting or standing, hands placed on hips, rotate your spine and look over your left shoulder,” says McDowell. “Hold this position for one to three deep breaths, then repeat on the other side. Rotate your spine and look over your right shoulder. Hold this position for one to three deep breaths. Repeat two to four times.”
Calf raises
“While sitting or standing (if standing, hold onto a counter or immovable object), rise up on your toes, hold at the top and slowly lower down,” says McDowell. “This can be coordinated with breaths or beats of music. Try at least 12 reps or one to three sets, whether seated or standing.”
The good news?
Exercise doesn’t have to mean suffering through a gym workout you hate. Dolly’s routine proves that the best exercise is the one that brings you joy. So put on your favorite music and move in ways that feel good.
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