by Golda Poretsky, H.H.C.
www.bodylovewellness.com
In this two part series, I want to address an important part of Health At Every Size—exercise, or as Linda Bacon so eloquently puts it, “finding the joy in moving one’s body and becoming more physically vital.” We all know that exercise, when done in a way that is appropriate, has many wonderful properties, including mood elevation, improved cardiovascular health, and increased strength and endurance, just to name a few.
Finding the exercise that’s right for you and that feels good to you can often be more complicated than just getting to the gym or popping in a DVD. For many of us, we have to get through loads of guilt (like guilt over our barely utilized gym memberships or languishing exercise DVD collections) or shame (like feeling like the fattest person at a gym or track, or third grade gym class, or being picked last, or feeling ridiculed for our athletic ability as children) or overly high expectations (like, in order to be worth it, I have to exercise every day for at least 2 hours and keep my heart rate at x and get really good sneakers and join the best gym, etc. etc. etc.). With all these thoughts swimming (yes, exercising!) around our minds, we often psych ourselves out of exercising long before we even begin.
To be honest, some of my clients don’t even like the word exercise. To them, it connotes all of the above guilt, shame, expectations and more.
So, in the first part of this two part series, I’m going to address how to move through some of the gunk that will make exercising just what it should be: moving your body in a way that feels good.
First, take some time to free write about what “exercise” means to you. (If “exercise” doesn’t have strong connotations for you, try other words, like “working out” or “body movement.”) Just write freely and let the words flow.
What negative experiences did that exercise bring up? Spend some time acknowledging those negative experiences, even taking a moment to feel the pain of those experiences. And then, let them go. Acknowledge the pain and then let it go, knowing that those experiences were in the past and that they do not control your present reality.
Next, take some more time to free write on exercise, remembering some positive experiences. Maybe you enjoyed riding your bike, swinging on the swings, dancing to the radio, or certain sports. Spend some time acknowledging those good times with movement and feeling the fun of those experiences. Take a special note on any of these things that you might want to try again. Also mark any activities that you haven’t tried yet and might want to try. Let the words flow, without judging yourself or stopping yourself.
Lastly, spend some time free writing on your assumptions about exercise. Do you assume that exercise is boring, hard, only for certain people, only for weight loss, etc.? Bringing your assumptions about exercise to light will assist you in determining and moving through your negative associations with exercise and will allow exercise to become what it should be: fun, healing and enjoyable.
Doing the free writes above will allow you to exorcise your negative feelings and assumptions about exercise. Then, next week here at the Body Love Wellness Blog, we’ll get down to the nitty gritty about how to find body movement practices that are right for you.
As always, please become a member of the Body Love Wellness Facebook Group and follow me on Twitter!
Gina, it sounds like you're getting exercise by just getting where you need to go. You might want to try the exercises I suggested to make sure your perceptions about exercise still reflect where you are today.
Kathleen, thanks for your comment. Best of luck with your training!
I loved the questions in your post. They really helped me clarify why my past experiences with running and exercise have set me up for sucess in my current training program. I think that your writing activity should be required before a new exercise program, right up there with a doctor's visit.
"We all know that exercise, when done in a way that is appropriate, has many wonderful properties, including mood elevation, improved cardiovascular health, and increased strength and endurance, just to name a few."
I don't know those things. I have certainly heard those things, and they seem logical, except the mood elevation one because that directly contradicts my experience, but I do not *know* them.
Anyway, the biggest hurdle for exercise for me is that it involves taking time out from things I want or need to do in order to do something I hate, or at least do not particularly want to do (as I have no motivation aside from the nagging to become a Good Fatty).
Fortunately, things are far away and I have to walk there, so according to sites full of links to "how many steps a day for weight loss?" my activity level is mostly average and sometimes even "good." Sucks to be people who own cars! (Or who don't have a nice train system.)
Thanks!Holly — Those aren't my words — their Linda Bacon's. But I love those words and I think they are very yoga-ish!Gianna — Great advice. I'm so glad you found a workout you like!Bill — You're already in! I always feel better after I exercise too. :)
Nice column, Golda! It reminded me that I haven't used my treadmill yet today. I always feel better afterward. But I went to the Body Love Wellness FB Group, and didn't see anything to click on to join. It treated me as if I am already a member. Am I a member?
For me, I do the Insanity Workout, without the sound, put on my own dance music, and when there are moments it's too hard, I just dance so I'm not guilty over quitting too soon, but still moving, then jump back in when I catch my breath. For me, the pleasure is in feeling all the muscles in my body and of course, I enjoy how I look.
such a great quote Golda! Finding the joy in moving one's body and becoming more physically vital sounds like yoga or union to me!!!