Trying to listen to your body, but your body doesnt always tell you to workout?
Your intuitive movement practice might need some gentle nudging.
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Sometimes, its the opposite.
a licensed clinical social worker and eating disorder specialist in Michigan
I have a go at listen to my body, but my body doesnt always tell me to move.
My mind is tired and distracted.
Honestlyif it wasnt for myfitness watchreminding me to get off my duff, Id have very fewdaily steps.
As a registered dietitian, I wholeheartedly embrace intuitive eating and gentle movement.
Gone are the days when I would force myself to do long, extreme workouts for the calorie burn.
I dontfeel guilty about skipping the gym.
However, I frequently need tomakemyself work out.
Ironically, when I coax myself to move, Im motivated to do more.
The saying, A body in motion stays in motion seems to ring true.
a licensed clinical social worker and eating disorder specialist in Michigan
So how do you strike a balance between intuitive movement and pushing yourself?
Heres what they had to say.
Are you high-energy or low-energy?
Your energy level (of course) plays a role in your desire to be active.
Then some folks are chillcontent to sit for hours at a time with little to no movement.
So many biological, psychological, and environmental factors influence our differing energy levels, she says.
It may be in your genes.
But our genes are just the tip of the iceberg.
Andchronic stress can take a toll on our bodiesand contribute to feelings of fatigue.
So where does motivation come from?
Extrinsic motivation is fueled by some outside source.Diet cultureis steeped in extrinsic motivation.
For example, you work out to lose weight/inches or to avoid shame.
You choose the stair-stepper, not because you like it, but because it burns the most calories.
Or your loved one or medical provider wants you to exercise.
You have to do it.
On the other hand,intrinsic motivationcomes from within.
You truly enjoy movement and youre excited about doing it.
Rather than suffering through a workout, you want to participate.
So which one sounds the most conducive to regular movement?
If you love doing something, youre more likely to follow through.
However, because of past experiences, you may tie physical activity to misery.
The key is to switch from extrinsic to intrinsic motivation.
In general, intuitive movement will feel gentle on your body and leave you feeling refreshed afterward.
That refreshed feeling is often what makes people want to continue to practice intuitive movement.
What is intuitive movement?
Intuitive movement isanythingyou desire.
You tune in to what your mind and body want.
Youre not paying attention to rigid rules or metrics like calorie burn.
Rather you arefinding something you truly enjoy doing.
You also use your bodys signals to guide your movement.
The mantra, No pain, no gain is not honoring your bodys internal cues.
When something hurts with intuitive movement, you dont keep pushing.
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Often folks notice that once they start, they feel more energetic and motivated to continue, Hart says.
Youre also not likely to feel internally motivated after a long day of mental work.
Pick a key in of movement that is fun and accessible (e.g.
If after 5 minutes, youre not feeling better, allow yourself to stop.
Over time, she explains, this will build yourmind-body connectionandself-trust, which are both key to moving intuitively.
Choose fun
Crank up the tunes anddance.
Set walking dates with your bestie.
Take a karate or self-defense class.
Or justplay with your kids.
Remember: Movement doesnt have to be at the gym.
That might be taking your dog for a walk or taking the stairs when you get to the office.
Add variety
When youre changing things up, youll be moremotivated2to exercise.
You dont have to do the same thing all of the time.
Its often when Im in the routine of doing the same workouts that I lack motivation to move.
Looking up a new fitness video or allowing myself to go off-plan gets me excited to exercise.
But you dont have to follow anyones regimen if you dont like it.
Allowing myself to honor what is pleasurable for me and what I enjoy has been liberating and encouraging.
Clean up negative self-talk
It can be helpful toditch your limiting beliefs.
Allow yourself to rest
Your lack of desire to move may be rooted in fatigue.
If a short walk doesntboost your energy, relaxation may be what you need.
The 5-minute trick is usually enough to snap me out of work mode and recharge my batteries.
But if I still feel sluggish, I permit myself to stop.
Intuitive movement respects the bodys cues.
Motivation often follows activity but not always, Hart says.
Ntoumanis N, Ng JYY, Prestwich A, et al.
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Sylvester BD, Standage M, Ark TK, et al.
- Is variety a spice of (an active) life?
perceived variety, exercise behavior, and the mediating role of autonomous motivation.J Sport Exerc Psychol.
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