I used to hate to exercise – but I did it anyway. I would go to the gym and get on the treadmill and just watch the calorie count go up and up, telling myself that “this is what people do if they want to lose weight”. I was miserable, but I motivated myself by telling myself everything that was wrong with my body and how this was going to make it SO MUCH BETTER. Does this sound “healthy” to you?
The American Heart Association recommends “at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes” (or equivalent) for a healthy heart. It is often this recommendation that is thrown around, prescribed to patients, and used as the standard for what we “have” to do, and many if not most people think this means running. Are there people who enjoy running? Of course! Many people love the feeling of the wind in their face, use running as a stress reliever, and even get what is known as a “runner’s high” – a feeling of euphoria runners get by pushing themselves to the limit. But what about those of us who don’t? Should we push ourselves to run and sweat every day, despite loathing every minute, all in the name of health?
From my standpoint, health encompasses the whole self – mind, body, and soul. This type of exercising may benefit the body – but what is it doing to the rest of us? “Obligatory exercise” – that is, exercise done because we “have to” – can follow the same unhealthy patterns of addiction, dependence, and obligation. So how can you tell if your exercise might be unhealthy? See if any of the following statements apply to you.
- I only exercise to lose weight.
- I exercise to make up for eating too much.
- I exercise to give myself “permission” to eat.
- I feel guilty if I miss a day of exercise.
- I feel guilty because I don’t exercise.
- I exercise to avoid social interactions.
- I exercise to punish myself.
- I exercise even if I’m sick, injured, or in pain.
- I exercise to the point that I am completely exhausted.
- I think about exercise, even when I’m not exercising.
- I dread exercising, or think of it as a “chore”.
- I have negative thoughts about myself and my exercise routine (or lack thereof).
Any of these sound familiar? None of these are kind or compassionate things to say or do to yourself, but many of us do anyway because of the pressure to be fit, to be healthy, to be active. Would you tell your child that he/she is “lazy” or “fat” because they didn’t go for an hour run after a long day at school? Would you tell them they couldn’t have dessert unless they did? Most of us would never treat our children or loved ones this way. Why should we treat ourselves any differently?
Even with the increased emphasis our society is placing on healthy and physical fitness, it’s important to remember that we can work towards these goals without making ourselves miserable. There is a healthy way to exercise, and even enjoy it. “Mindful exercise” (as defined by Calogero and Pedrotty) can be described by four characteristics.
- Exercise should be used to rejuvenate the body, not exhaust it.
- Exercise should connect us to our bodies, not disconnect us
- Exercise should alleviate stress – both physical and mental – not make stress worse.
- Exercise should provide us with genuine enjoyment and pleasure.
When we are focused on exercising to burn calories or lose weight, we lose the present moment and are only focused on the outcome. It helps to focus on the exercise itself, instead of where it will get you. For example – instead of thinking about how much weight you’re going to lose while running, run for joy and let your worries fly behind you as you focus on what your body is feeling in the present moment. Feel your feet on the pavement, the wind in your face, the sun on your skin, and the energy boost as your endorphins start flowing. Feel the strength in your legs as you feel the muscles moving beneath the skin.
Maybe it’s difficult to view running this way, but there are so many other exercises that can be enjoyed mindfully. Roller blading, dancing, yoga, gardening, biking, mountain climbing, playing on the trampoline, volleyball, intramural sports, or swimming, just to name a few. Exercise doesn’t have to be in a gym, or even planned (though it can be). Anything that gets your body moving counts – even playing in the pool with your children or going out dancing for a night with friends. Whatever exercise you choose, make sure it’s something you enjoy and something that makes you want to be present in your body – not just check back in when it’s over. Exercise should be a means to recognize and empower your body for what it can do and where it is now, not where it might be “if only” and “when.”
Information on Mindful Exercise taken from Daily Practices for Mindful Exercise – Rachel Calogero (University of Kent) & Kelly Pedrotty (The Renfrew Center)
photo credit: Pink Sherbet Photography via photopin cc
