Take a moment to reflect on your past or current experiences with exercise. What type of exercise did you do? How long did it last? Did it relieve stress or add to your stress? Have you tried a variety of things or do you stick to what's familiar?
What were the reasons you exercised? Was it to burn calories? To earn the privilege to eat a forbidden food? To stave off weight gain? To look a certain way? Is it because you like the feeling of movement? Does it make you happier?
Just how we're all born intuitive eaters, we're
all born intuitive exercisers.
There is no right or wrong way to exercise. Sure, there's all kinds of people out there promoting the "best" exercise to slim down and tone up, and recommendations as to how often and for how long you should be exercising. But just like following a rigid diet plan to lose weight or "get healthier" doesn't last, following a strict exercise regimen that you don't particularly enjoy won't last either.
Now take a moment to imagine if there was no one telling you when to exercise, what type of exercise to do, how often and for how long. Shift your focus from the calorie-burning effect of exercise. How would you choose to exercise?
Here's some food for thought on how to actually enjoy regular exercise:
Shift your focus to how moving feels. How do your muscles and joints feel during and after exercising? If it hurts, consider trying a different form of exercise or scale back on duration or frequency. Finding your own personal benefits of movement (not calories, weight, burn, etc.) is fuel for motivation to keep doing it, so determine what that is for you. Whether it's gaining mental clarity, re-energizing, having "me time", feeling stronger, preventing chronic disease or better managing chronic disease, better sleep, what you get out of exercising is personal to you.
Break through exercise barriers. What kind of resistance do you have to exercising? Are you intimidated by lack of knowledge or people who appear to be "seasoned vets"? Do you have a lot on your plate, and the idea of spending time on exercise feels overwhelming? Make a list of your barriers. Brainstorm ways to move around those barriers. Whether it be asking for help and support from others, saying no to less important obligations, involving your kids in fun movement with you, or simply moving more throughout your day rather than formally exercising, there is almost always a way around those barriers.
Make exercise fun. If your method of exercising isn't enjoyable, how can you expect yourself to want to do it consistently? If you like being around people, join a team sport, sign up for a class or recruit a friend to meet for walks or bike rides. If you like to use that time for yourself, listen to an audio book or a podcast while you exercise. Find your kids dancing to silly songs or throwing the football in the yard? Join in! Not only will you be spending time with them but you'll likely have a few good belly laughs in the process.
Have compassion on yourself. If you cannot physically walk, chair exercises are just as beneficial. If you can't keep up with high intensity workouts, low and moderate intensity like water aerobics, yoga, or dancing are just as good for your body. If it's been years since you last exercised, and you can only do a few minutes in the beginning, that's okay! Rome wasn't built in a day, and you don't have to be a pro your first week. Have compassion for yourself and take good care of the body you have today.
Repeat. Do it, then do it again, and again, and again...The more days of exercising you put behind you, the more natural it will feel as part of your life. But even so, sometimes exercise will continue to have to be something you prioritize. As seasons change, your method of exercising will change. As children grow, some of those opportunities won't be there anymore. As life changes (and it does!), you'll have to adapt and tweak your exercise routine so it doesn't get lost in the shuffle.
You may have to enlist the help of a professional, at least in the beginning. I would recommend finding a registered dietitian (me!), certified personal trainer or instructor, or exercise physiologist who is informed about Health At Every Size who can take the focus off of weight loss and help you make exercise a regular, enjoyable activity in your life.
Comments