Realigning Your Relationship with Exercise Through Mindful Movement

It is widely known that regular physical activity provides numerous short and long-term health benefits including improved sleep quality, reduced feelings of anxiety, and improved bone, heart, and brain health (CDC, 2024). However, when it comes to exercise, too much of a "good thing" can be detrimental to one's physical and mental health. For example, it has been found that “dysfunctional exercise”, which encompasses compulsive exercise, exercise addiction, obligatory exercise, and exercise dependence, is present in up to 80% of individuals with an eating disorder (Quesnel et al., 2023).

It’s important to recognize that our relationship with movement matters and can significantly impact our overall well-being. An approach that fosters a balanced and healthy connection with exercise is known as mindful movement. This approach emphasizes nurturing the mind-body connection, building and maintaining body trust, and enhancing body awareness.

What is Mindful Movement?

Mindful movement is a holistic approach to physical activity that integrates the physical aspects of exercise with the emotional, psychological, and relational components (de Waure et al., 2023). It emphasizes being fully present in the moment, cultivating awareness of breath, and tuning into the sensations of the body that movement uncovers. Instead of solely focusing on physical outcomes like weight loss, mindful movement emphasizes the mental and emotional benefits of moving the body. At its core, mindful movement is about listening to the body's needs and honoring its limitations without judgment.

Intentions Matter

When it comes to exercise, intentions matter. Instead of approaching movement as a means to change your body, consider shifting your focus to how movement makes you feel. Are you moving your body to nourish and energize it, or are you punishing yourself for what you ate or how you look? Checking in with your intentions will help you become clear on your motivations behind the movement you are choosing to engage in. Whether you are going for a walk in nature, riding your bike, practicing yoga, or choosing a high-intensity workout, take a moment to reflect on the intentions behind that chosen activity. Exercising because you desire to build strength, feel empowered, and connect with your body are very different reasons from exercising to shrink your body or cope with negative emotions about your body.

Letting Go of Guilt and Shame

Similar to our relationship with food, feelings of guilt and shame can become entangled with our relationship with exercise. Exercise should never be used as a source of punishment, yet it’s so normalized in our society to use it as a means of compensation for indulging in a treat or doubling down on it for skipping a workout the day before. Moving our bodies is a privilege, and when we shift our mindset from exercise being something we have to do to something we get to do, we can rediscover a positive and joyful connection with movement and our bodies.

Untangling Exercise from Self-Worth

For many of us, our worth as individuals becomes tied to our ability to stick to a strict exercise routine. We often tie our self-worth to metrics like calories burned, miles logged, or weight lifted and find ourselves in the comparison trap by measuring our data to previous versions of ourselves or to others around us. But the thing is, your worthiness is inherent, regardless of how much or how little you exercise. Imagine all of the time and brain space we would reclaim if we released the burden of counting, tracking, and data-keeping and instead focused our energy inward, knowing that we are enough, no matter what. 

Giving Yourself Unconditional Permission to Rest

If feelings of anxiety, restlessness, or guilt arise when you skip a day of exercise, it is important to evaluate your relationship with it. Allowing your body to rest is equally as vital as engaging in physical activity, as it plays a fundamental role in maintaining our physical, mental, and emotional health. Without adequate rest and recovery from exercise, the body cannot effectively replenish glycogen stores and repair muscle tissues, increasing the risk for injury and burnout. Giving yourself unconditional permission to rest, listening to your body’s signals, and honoring its needs is an essential part of nurturing a positive relationship with exercise and movement. 

Conclusion

Ultimately, mindful movement is about tuning into your body's signals, honoring its needs and limitations, and moving in a way that feels joyful, empowering, and sustainable. Instead of seeking external validation or trying to "fix" yourself through exercise, try tapping into the inherent strength and resilience that already resides within you.

If you are interested in learning more, consider scheduling a free discovery call with Emily to explore Aligned Nutrition & Movement's mindful movement services.

References:

1. CDC. “Health Benefits of Physical Activity for Adults.” Physical Activity Basics, 25 Mar. 2024, https://www.cdc.gov/physical-activity-basics/health-benefits/adults.html.

2. Quesnel, D.A., Cooper, M., Fernandez-del-Valle, M. et al. Medical and physiological complications of exercise for individuals with an eating disorder: A narrative review. J Eat Disord 11, 3 (2023). https://doi.org/10.1186/s40337-022-00685-9

3. de Waure, Chiara, et al. "Can a mindful movement-based program contribute to health? Results of a pre-post intervention study." European Journal of Public Health 33.Supplement_2 (2023): ckad160-1436.