Creating a Healthy Relationship with Exercise
MELISSA KUTSCHE
Sydney is a freelance writer and editor, who you can usually find with a hot drink in hand. Some of her favorite things to do include curling up with a good book, learning how to bake new desserts, and spending time with family. She currently resides in Northern Virginia.
I have fond memories of participating in sports as a child. Spending my summer days on the pool deck waiting to race and running around the soccer field in the crisp fall air or rainy spring showers were the highlights of my week. Moving my body was so integrated into my regular routine, I never gave much thought to it.
That was until I got into my mid-teenage years. My friends quit soccer, and swimming year-round burnt me out. The days of playing outside started to dissipate, as the rise of technology and homework assignments kept me indoors. While I didn’t think much of it at the time, these moments enacted a change in my relationship with exercise.
I’ve battled with anxiety for most of my life, and I knew how rapidly the state of my mental health would decline if I stopped being active. But when I got back to working out after a brief break, I became focused on how my body looked and if my workouts were “intense enough.”
In the past year and a half, I’ve been trying to get back to that younger version of myself by getting in touch with how moving my body makes me feel. To think of exercise as “play-time,” rather than a chore necessary to ensure that I look a certain way, I’ve developed this list that hopefully you find useful too:
01. Establish a “Why”
My “why” revolves around my mental health. The endorphins keep me from constantly spiraling into a cloud of my own thoughts, and feeling physically strong gives me confidence that I can get through the day. I’ve found that refraining from centering my “why” around how I look prevents me from fostering a negative relationship with exercise.
Maybe you’ve been feeling sluggish, and exercise provides that extra energy you need to get all your daily tasks accomplished. Or you want to set a positive example for your kids so they’ll prioritize their physical health when they’re older.
Whatever it is, write it down. There will be days when it’s difficult to muster up motivation but having that reminder on a post-it or in your phone helps when you need a reminder of why you started.
02. Reject the Pressure to Do it Everyday
It’s easy to look at athletes or fitness models and think that you need to hit the gym for an hour every day. According to the Mayo Clinic, to maintain a healthy lifestyle, you only need “75 minutes of high-intensity exercise or 150 minutes of aerobic activity a week.”
Figure out what days and times are most feasible for you and set reasonable expectations. If you only have 20 minutes during the weekdays, that’s okay. If it takes time for you to work up to your ideal routine, that’s okay too. Be patient with yourself.
03. Reconsider What Counts as an “Activity”
I used to think that to maintain an active lifestyle, I had to be dripping with sweat by the end of every session. However, finding ways to squeeze pockets of movement into our daily routines is sometimes the best we can do. Neighborhood strolls, playing outside with your kids, and dancing around your living room are all great substitutions when you don’t have time to do a proper workout.
04. Find What You Love
Please don’t waste time doing something you hate just because it’s a “good workout.” There are so many YouTube videos and Pinterest worksheets that are available for free. You can find anything from dance routines to yoga practices to bodyweight strength classes.
Stick to the stuff you love. It might take some trial and error for you to find your thing, but it will make a world of difference once you have.
05. Make Post-Workout Mental Notes
After you’ve completed a workout, tap into your inner-self and make note of how you feel. Accomplished? Less stressed? Better than when you started?
Then, pull them out when you aren’t feeling great about yourself, and you need evidence to counteract those negative thoughts. And much like your “why,” they’ll come in handy when you don’t feel like exercising.
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It can be easy to fall into the trap of thinking exercise’s only purpose is to help you achieve a certain physique. However, once you shift your mindset and find activities you enjoy, you’ll become more eager to do it. Plus, you’ll develop a newfound appreciation for your body and all the things it can do.