The 10 Principles of Intuitive Movement
I have noticed a reoccurring theme with clients lately that they feel a little stuck or lost when it comes to Principle #9 of Intuitive Eating: Movement- Feel the Difference. While Intuitive Eating's primary focus is, well, food, I appreciate that the authors Evelyn Tribole & Elyse Resch include movement into the conversation because for many, diet and exercise go together like peanut butter and jelly. However, our relationship with movement (training, exercise) can be just as complex as our relationship with food. That is why I was inspired to create these 10 Principles of Intuitive Movement. The idea is to break down this challenging principle further, bringing more curiosity, awareness, and intuition to the table (I mean gym).
Reject the Weight-Loss Mentality
Honor the Body’s Need for Rest
Honor Your Here-and-Now Body
Challenge the Wellness Police
Discover the Joy in Movement
Connect to Your Moving Body
Honor the Desire to Move
Get Creative and Try New Things
Nourish Your Body
Honor Your Health with Gentle Training
Disclaimer- Folx with trauma, eating disorder, compulsive exercise disorder, or physical limitations- these 10 principles may not directly apply to you at this moment. Take what is helpful, and leave what isn't.
1. Reject the Weight Loss Mentality. This principle is very similar to rejecting the diet mentality. It is impossible to approach movement intuitively if you are moving with the goal of weight loss. Moving your body with an external goal like weight loss sets us up for burnout, yo-yo exercising, and a resentful relationship with movement. The wonderful thing is that movement does not have to result in weight loss for it to benefit health. Health markers such as insulin levels, triglycerides, and blood pressure have been shown to improve with movement, regardless of weight changes. Intuitive movement can also impact our health by increasing energy, providing more restful sleep, relieving stress, improving mood, and sometimes by giving social connection. Instead of thinking about movement as "success or failure" based on the scale, can you find intrinsic motivation to move your body- like how it makes you feel happy, more relaxed, or strong, like a total badass.
2. Honor the Body’s Need for Rest. To have a healthy relationship with exercise or movement we equally need a healthy relationship with NOT moving. Rest allows muscles to repair, injuries to heal, aids the immune system, and can recharge our batteries. Our society tends to consider running a marathon as "good" and having a movie marathon as "bad." In reality, neither of these activities are "good" nor "bad," they are simply different with no moral difference. Movement is not superior to rest. Embracing and enjoying rest can be more complicated than it sounds, but it is quintessential to experience joyful movement. At some point, we may face forced rest- say, to heal an injury. If movement is our only or main coping skill, it could be challenging to suddenly need to stop. Make sure your self-care toolkit has a variety of helpful activities that include not moving your body.
3. Honor Your Here-and-Now Body. If you want to increase strength, flexibility, and or stamina, the first step is accepting where you are at today. Instead of punishing yourself with exercise, which leads to burnout and injuries, how can you appreciate the body you have right-here-right-now? A great first step is talking to your doctor about any health concerns surrounding exercise. Approach movement with the benefits in mind and making sure it is enjoyable, doable, and safe. There is nothing wrong with starting slow because, in reality, the body doesn't need that much movement. And it certainly doesn't have to be grueling, painful, or even sweat-inducing to "count." The current CDC guidelines recommend 150-minutes/week, which can be divided up how it works for your schedule. Maybe it's 10 minutes a few times a day or a 30-minute routine. The "right" type of movement is the one that you do & enjoy! Progress is the goal, not perfection; slow progress is still progress. While we are at it, let's celebrate body diversity! We all have unique structures, different abilities, range of motion, etc. Put an end to body checking, the "if I only had their body" thinking, and instead celebrate one another!
4. Challenge the "Wellness Police." That annoying voice that pops into your head with "you should have done a workout instead of taking a nap," "yoga doesn't count as a workout," or "you ate a lot yesterday and should spend more time on the elliptical." Yeah- that super annoying voice that is thanks to diet and wellness culture. The wellness police might sound as though it is trying to help- as if it's got your back- don't be fooled. This sneaky voice is part of the $72 billion-dollar yearly diet industry. The one that is funded by making people feel not good enough, offering products that don't work while being rooted in fatphobic, sexist, and racist beliefs. To challenge the wellness police, first, notice the thought, then evaluate- (is this helpful or unhelpful in healing my relationship with movement?) and decide if you want to engage with the thought. It might be helpful to think: "would I say this to a loved one?" If not then why are you saying it to yourself? Try to reframe and replace the wellness police with a more gentle, respectful and kind voice.
5. Discover the Joy in Movement! That's right, I said JOY! If the idea of movement sounds less than appealing to you, know you are not alone. Exercise is often framed as punishment, "no pain, no gain." Thinking back to the mile run in gym class, getting picked last for kickball, or harsh personal trainers made you feel like garbage. Thinking about and performing exercise can bring up some traumatizing memories. Or maybe you just have never found a way of moving your body that you actually enjoy. The beautiful thing is, there are so many ways to get active- you probably haven't found the right thing for you. Maybe the community aspect calls your name, and you want to try classes or sports teams; or, if you like solo time, maybe at-home videos are for you, or perhaps you and your S.O. want to do things together-like hikes and bike rides. Get curious, start exploring, and most importantly, have some fun!
6. Connect to Your Moving Body. Don't just do it! Be in the moment, connect to your body, your thoughts, and your breath. Zoning out during a workout can result in injury and tends to lead to a mindless, less enjoyable experience. This is why one of my favorite styles of movement to recommend is yoga- because there is a focus on breath, being in our bodies, and letting thoughts go. These same ideas can be applied to other types of movement to some degree! I'm not saying you can't rock out to some great tunes, a podcast, or chat with a workout buddy, but keep some focus inward to how your movement feels. Our body speaks to us in sensation, so it might tell us to ease up in a stretch, walk the hill instead of running, or drop down and do a few more push-ups.
7. Honor the Desire to Move. Can you make movement a priority? Can you make the time in your day to fit in exercise (if it calls to you)? For some, this will mean getting out of bed a little earlier than you might like. Or giving yourself an extra 10 minutes at the grocery store so you can park further away. Some people thrive with a structured plan like hitting the gym after work, and others like to add movement into their day when the mood is right. Neither is right or wrong! Only your body can tell you how it wants to move. The intention is so key here; when we are, say, waking up early to burn off calories/punish ourselves for the day before/get movement over with, we will burn out and likely end up dreading movement. If we are waking up early, because we are also going to bed early, to ensure we have the time to move because it improves our mood, decreases stress and is an enjoyable part of the day, movement becomes an act of self-care and not self-control.
8. Get Creative & Try New Things. Movement ruts happen, just like the same food over & over can become tiresome. Don't be afraid to mix up your routine! Maybe skip the gym, but if you still feel like moving, go for a walk or bust out the hula-hoop. Pick up the basketball and shoot some hoops with a friend. I encourage you to embrace your inner child! Run around, play pass, hit the park and play on the equipment, and enjoy the great outdoors when you can! Try the Zumba class, hit the climbing wall, do the online kickboxing class. Who cares if it doesn't look like you know what you are doing? Everyone starts somewhere! Adding variety to your movement will not only benefit you physically by using different muscle groups, but it can provide some mental flexibility, and who knows, you might find something new that you love. A note to dog parents- I bet your furry friend would love to move with you!
9. Nourish Your body. A body in motion needs fuel. A body not in motion needs fuel. You do not need to "earn your food;” food is necessary for life, but more than that, you have every right to eat food that you enjoy, free from guilt, forever. Having an intuitive relationship with food is like a self-care framework that revolves around satisfaction instead of self-control and punishment. Eating in relation to exercise can not only aid performance but also assist with recovery. When we start moving our bodies more, we expel more energy and will likely need more fuel. When we have an intuitive relationship with food, this increase in energy needs will be noticed by hunger and met with food unconditionally. Your body may also require more sleep due to increasing movement, so do your best to honor that need. Ample food and rest are vital to feeling good while moving; it is hard to find joy in movement when you could really use a snack and a nap.
10. Honor Your Health with Gentle Training. This principle is the last for a reason. If brought in too early, it can easily trigger harmful wellness/diet culture. This final principle is designed for once you feel excited to create a routine around movement, plus you can honor your body's need for rest, ample food, and move your body for fun, not for punishment. Gentle training will look different for everybody; you might want to increase flexibility to put on your shoes more easily. Others are training to be the next America Ninja Warrior. No matter your goal, these tips will help you formulate a training routine that works for you:
1. Make movement a priority- but allow for flexibility.
2. Establishing a routine can be helpful for consistency. This might mean going to bed earlier, packing a lunch so you can do some mid-day movement, or hitting the gym after work. Do what works best for you & feels good.
3. Having goals can be motivating and a way to track progress. Remember, slow progress is still progress.
4. Include variety- for example, if strength is your goal, you will still want to include flexibility work; neglecting certain fitness aspects can inhibit your progress and lead to injury.
5. Make the priority to have fun, relieve stress, and feel good. This is what will keep you coming back for more!
Did you find these principles helpful while exploring your relationship with movement? Please leave a comment below- I love hearing from you! Feeling stuck in the diet mentality when it comes to movement? I can help; schedule your discovery call today!
