More Pain, More Gain... Go Hard or Go Home...Train Insane or Remain the Same...
Any of these sayings ring a bell? They’re sentiments I’ve often run (pun intended) into when discussing, exploring, or reading about exercise. These, among other concerning phrases, seem to assert the idea that physical activity is not something to be enjoyed but a painful activity to be endured for the sake of “results”. This idea prevents people, including a younger me and many of my clients, from appreciating what bodies are capable of. I’m here to say, it doesn’t have to be that way (I’m certainly not the first to say this.) So let's talk a bit about intuitive movement and how it differs from mainstream ideas of exercise.
In our society, exercise/fitness/movement is often viewed as something we do to change the way our bodies look; it’s appearance-based. Hence, the ‘no pain, no gain’ mentality. This focus on changing our body’s appearance can often complicate our relationship with exercise and seriously damage the way we feel about our bodies and ourselves. I often hear people wonder if they are lazy, not working hard enough, not “disciplined” enough, etc. when they have a difficult time following an exercise regimen they hate or don’t see the defined abs they were hoping for. On the flip side, I also see people who manage to follow a strict regimen, see changes in their body, and yet still feel the need to do more and train harder. In my experience, the more people attempt to engage in fitness routines that focus on appearance, the worse they feel about themselves and their bodies.
An alternative to all of the craziness we currently associate with wellness and exercise is intuitive movement. Intuitive movement is about finding and engaging in movement that feels enjoyable to you. Which means… exercise can actually be fun, and it doesn’t have to involve pain. SAY WHAT?! It also means that others cannot tell you what is the ‘best’ way to exercise. We come in all shapes and sizes and enjoy different things. That’s okay! There is a lot to like about intuitive movement and exercise. We know that getting exercise can contribute to our overall well being, including mental and physical health. However, my favorite thing about intuitive movement is that we can enjoy the many benefits of exercise while building a positive, loving relationship with our body.
Now that we know the basics (seriously, that’s a sparknotes version) of intuitive movement, here are some ideas of how to apply it and challenge current fitness trends.
Try New Things: How do we know what we like, if we don’t try new things? A lot of people have a narrow idea of what exercise is, and this limits them in finding movement that they enjoy. Like the outdoors? How about trying rock climbing, hiking, taking a stroll through a park, mountain biking, skiing, or bouldering. Like animals? Did you know that you can take yoga classes with goats or go to The Humane Society of Utah and walk their dogs? Enjoy the arts? How about a dance class, aerial arts class, or zumba? This is a very small list of many possibilities. Trying new things helps us figure out what feels best to us. I do recognize that trying something new can be scary, which brings us to the next point.
Leave judgements at home: Sometimes we get so wrapped up in our judgements and worries that it’s impossible for us to enjoy what we’re doing. We may be worried about how we look, compare ourselves to others around us, or feel awkward as we try new movement for the first time. This can also include comparisons to our past selves as well. Our best changes from day to day, just because we ran a mile in a certain time one day, does not mean we should be able to do it the next. Try leaving those judgements at home and go into the activity for the sake of enjoying it. This is easier said than done, but setting these intentions before engaging in movement can help you start out on the right foot.
Be Curious & Stay Present: When you are exercising, check-in with your body and mood. Think of yourself as a scientist observing and learning. Are you having fun? Does it feel good to you? What do you experience after the workout? What’s your body doing for you? Asking these questions can help you to determine if you like what you’re doing. It also helps us to stay away from judgements. It’s difficult to worry about what you look like when you’re busy being present in the moment.
Exercise for the joy of it: I want to share an example of what this looks like in my life. I love skiing and I often leave the slopes amazed at what my body is capable of. I know exactly how to maneuver two large sticks strapped to my feet, down a beautiful snowy mountain. How amazing is that?! When I’m present in the experience I often end the ski day worn out, connected to my body, and feeling like I’ve nourished my soul. That’s the joy movement can bring to our lives when we find what works for us. If we’re exercising to burn calories or change our bodies, we miss out on the joy of movement. Try to keep your distance from calorie trackers, scales, heart-rate monitors, etc. Measurements are not about enjoying the journey.
Ditch strict regimens: Strict exercise regimens do not take into account anything going on in our lives. They can’t tell when we’re sick, if we didn’t sleep well, if friends invited us to do something, etc. Intuitive movement is about listening to what our bodies need. Sometimes they crave a hard workout and sometimes they crave multiple days of rest or gentle movement. Having a strict schedule that we have to adhere to takes away the ability to be intuitive. Check-in with your body and allow it to tell you what will be best each day.
Exercise does not have to equal pain: Sometimes there is discomfort in physical activity, and I’m not saying that’s a bad thing. Often when we try new things or push ourselves in activities that we love, we experience some discomfort or tiredness. But the idea that we need to push ourselves to the point of pain every time we engage in movement is dangerous. It’s helpful to broaden our understanding of what exercise is. Yes, it can mean a workout at the gym but it can also mean taking your dog for a walk (or in my case, my dogs taking me for a walk) or spending a day playing with your children. Many of my clients have a difficult time recognizing different forms of exercise thanks to the ‘no pain, no gain’ mentality that’s readily spread.
Intuitive movement, much like intuitive eating, is a practice. We receive many messages on a daily basis that challenge the idea of trusting our bodies to tell us what they need. If you try applying these ideas but get swept away in past beliefs about exercise, comparisons, judgements, etc. try to practice some compassion with yourself. It takes time for us to challenge old ideals and comfortably apply new ones. If you want to improve your relationship with your body & exercise, therapy can help, give us a call at 801-699-6161.