by Emily Costa
In eating disorder recovery, rebuilding a healthy relationship with movement is a necessary but difficult step. Individuals learning to let go of their eating disorder often grapple with ingrained behaviors and beliefs that once dictated their relationship with movement.
Redeveloping a more joyful and healthy relationship to exercise requires a lot of patience and self-compassion. This blog aims to provide a comprehensive overview of navigating this journey, offering insights and guidance on fostering a positive approach to exercise in eating disorder recovery.
READ ON TO LEARN MORE ABOUT:
- Reflecting on your own relationship with exercise
- How unhealthy attitudes towards movement develop
- Excessive exercise and disordered eating
- What a healthy vs. unhealthy relationship to movement looks like
- What is joyful movement and how to find your own bliss
- Where to begin if you need support
What Has Movement & Exercise Looked Like In The Past?
When you close your eyes and think of exercise, what comes to mind…? Is it memories of running the mile in high school on a hot summer day trying to make an ‘acceptable’ time? Is it memories of you reluctantly getting on the bike at a spin class you felt you had to take even though you were sick with a bad cold? Is it memories of walking or running rapidly on the treadmill checking the calories burned on the machine every few minutes? Perhaps it’s recollections of following along with an intense workout video at home, driven by a desire to meet an unrealistic body image? Maybe it’s flashbacks to fitting in a late-night jog, regardless of exhaustion, because the fear of not exercising was overwhelming.
If similar memories and thoughts are what comes up for you around movement, you are not alone.
When you were younger, the joys of movement may have gone unnoticed hidden in your daily life such as jumping on the trampoline with friends, walking to the park with your siblings, or going for a swim at the town pool. But somewhere along the way, the mindset around exercise and movement becomes disordered and toxic. Why do so many of us struggle? Let’s dive into it below.
How Unhealthy Attitudes Towards Exercise Develop
We weren’t born feeling this way about moving our bodies, so what is the unfortunate culprit? Diet culture.
Diet culture is deeply ingrained in our society, prioritizing thinness and equating body size to health and moral virtue.
Diet culture commodifies fitness and transforms the act of moving one’s body into a means to an end – primarily to lose weight and conform to narrow beauty standards. This pressure overshadows the myriad other benefits of exercise, including improved mental health, better sleep, and enhanced cognitive function.
Many individuals experience pressure from their family environments, where exercise and dietary habits are shaped by unhealthy behaviors and attitudes towards body image. Children growing up in such settings may internalize the belief that exercise is a punishment for eating or a compulsory activity to maintain or achieve a certain body shape, rather than a source of joy or a way to celebrate what their bodies can do.
This toxic framework is also often reinforced outside the home, especially in educational and sports settings, where the role of weight and body size can be unduly emphasized. Teachers, coaches, and peers may consciously or unconsciously propagate diet culture’s values. Such environments can significantly impact young minds, leading to the development of unhealthy exercise habits and attitudes that commonly persist into adulthood.
Related: 7 Ways To Resist Diet Culture
Disordered Eating, Eating Disorders & Excessive Exercise
For those struggling with disordered eating and full blown eating disorders, a tendency to engage with excessive exercise is extremely common.
While it is not a clinical diagnosis in the DSM-5, excessive exercise has been recognized by researchers as engaging in physical activity to a degree that an individual experiences a loss of control, coupled with a compulsive urge to persist in exercising even when it detrimentally affects their daily functioning or results in physical harm.
For many, the guilt and shame felt after consuming food, especially in quantities deemed ‘excessive’ by their disordered thinking, are extremely challenging to overcome. These feelings can feel all-consuming and are often internalized as a failure of self-discipline or a lack of willpower. The response, then, is to engage in excessive exercise as a means of regaining control or making amends for their perceived failure. The notion that one can and should use exercise to ‘burn off’ calories consumed contributes to this destructive pattern, making it incredibly difficult to step away from the cycle.
Furthermore, societal praise of weight loss and fitness can validate and reinforce the continuation of excessive exercise, making it harder for individuals to recognize the harm in their behaviors.
Healthy vs. Unhealthy Attitudes Toward Exercise
It’s crucial to distinguish between healthy and unhealthy attitudes toward exercise, especially in the context of eating disorder recovery. A healthy relationship with movement can enhance one’s overall well-being, contributing positively to both physical and mental health. Recognizing the signs of both can be a significant step towards fostering a more balanced and nurturing approach to fitness in recovery.
HEALTHY ATTITUDES TOWARD EXERCISE:
- Exercise is viewed as a source of enjoyment, not an obligation.
- Movement is about celebrating what your body can do, rather than a punishment for what you ate.
- There’s flexibility in routine, with rest days included without guilt.
- Fitness goals are centered on strength, endurance, and health, rather than weight loss or achieving a certain body shape.
- Exercise is integrated into life as one aspect of self-care, not the sole focus.
UNHEALTHY ATTITUDES TOWARD EXERCISE:
- Exercise is compulsive and rigid, with intense guilt or anxiety if a session is missed or altered.
- The primary motivation for movement is to burn calories or control weight.
- Self-worth is tied to the completion of exercise routines or meeting specific fitness benchmarks.
- Ignoring the body’s signals for rest, leading to over-exercise and potential injury.
- Exercise is used as a tool to compensate for eating or to allow oneself to eat.
Developing a Healthy Relationship to Exercise & Discovering Joyful Movement
Firstly, what is joyful movement?
Joyful movement is all about making exercise fun and fulfilling, rather than a chore or just a way to look better. It tells us to listen to what our body wants and to move in a way that makes us feel good, instead of just following strict workout plans or trying to meet external goals. This idea helps create a healthy and positive relationship with being active, focusing on feeling good about yourself and taking care of your well-being.
Joyful Movement is closely related to Intuitive Eating, a concept that encourages eating based on what your body needs and wants, without sticking to strict diet rules. Intuitive Eating, developed by Elyse Resch and Evelyn Tribole, even includes movement as one of its key 10 principles!
Overall, this approach supports a balance between eating what your body signals it needs and exercising in a way that enhances your life, aiming for a lasting, peaceful relationship with both food and exercise which is why it is so commonly used in the treatment of eating disorders.
Benefits of Joyful Movement
Joyful movement, with its focus on pleasure and personal satisfaction, offers numerous benefits that extend far beyond the physical. One of the most significant advantages is improved mental health; engaging in physical activity that you genuinely enjoy can boost your mood and decrease feelings of stress, anxiety, and depression. This approach also promotes a positive body image by encouraging appreciation for what your body can do, rather than focusing on how it looks or how much it weighs.
Joyful movement supports long-term motivation for staying active, as the activities are chosen based on what feels good rather than obligation or external pressures. By listening to the body’s needs and responding with movement that feels nourishing, individuals can better avoid injury and cultivate a harmonious and respectful relationship with their bodies.
Types of Joyful Movement
Exploring types of joyful movement reveals a spectrum of activities that cater to diverse interests and capabilities, all united by the principle of pleasure-driven movement. These may include dance, where rhythm and expression take center stage, offering a liberating experience. Yoga and Pilates emphasize mindfulness, flexibility, and strength, encouraging a deep connection with one’s body. Outdoor activities like hiking or cycling connect individuals with nature, providing fresh air and scenic views that enhance the joy of movement. Team sports or group fitness classes foster community and camaraderie, making exercise more social and enjoyable. Ultimately, the best type of joyful movement is one that resonates personally, ignites enthusiasm, and feels beneficial and fulfilling.
How to Find YOUR Joyful Movement
Finding your personal version of joyful movement begins with exploration and self-reflection. Here are some steps to discover activities that resonate with your version of joy and satisfaction:
- Openness to Experimentation: Start by being open to trying new forms of movement or revisiting activities you once loved. Pay attention to how each activity makes you feel during and after. It’s about finding joy in the process, not just the outcome.
- Mindful Movement: Incorporate mindfulness by focusing on the sensations in your body as you move. This can help in identifying what truly feels good versus what is done out of habit or obligation.
- Setting Intentions: Shift your focus from external goals like weight loss to intrinsic goals such as feeling energized, reducing stress, or simply enjoying the activity.
- Consult Your Treatment Team: Working closely with your dietitian, therapist, or any member of your treatment team is crucial. They can provide personalized advice that aligns with your recovery goals and help you create a balanced approach to exercise that supports your wellbeing.
- Navigating Challenges: Encountering obstacles is normal. Whether it’s feeling discouraged by comparison, struggling to find joy in any form of movement, or managing anxiety around body image, openly discuss these with your treatment team. They can offer strategies and perspectives to overcome these challenges, ensuring your path to joyful movement is both healthy and sustainable.
- Accepting Rest as Part of the Process: Understand that there may be times when taking a pause from movement is necessary to work through triggers and disordered thoughts and behaviors. This is more than okay—it’s a crucial part of maintaining a healthy, balanced relationship with exercise and your body. Such pauses allow you the space to reflect, heal, and potentially reassess your motivations for movement. Remember, the goal of joyful movement is to enhance your well-being, not compromise it. If stepping back momentarily helps in reinforcing a positive mindset and approach, then it serves your journey towards sustainable, joyful movement.
Remember, you’re not alone in your journey towards a healthier relationship with food and exercise. If you’re struggling with disordered eating, an eating disorder, or excessive exercise, support is available. ‘Ai Pono in Hawaii offers comprehensive residential and virtual treatment programs designed to help you find balance and recovery. If you are ready to take the first step, reach out today.
