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Hate Exercise? This Article Will Change Your Mind (Literally!)
Ever found yourself locked in a mental battle with the idea of exercise? That nagging little voice whispering, "It's going to hurt," or "I'm just too tired"? You're definitely not alone! The good news is that you can learn to turn down the volume on those demotivating thoughts and rediscover the joy of moving your body.
In this insightful piece, we delve into the wisdom shared by psychologist Diana Hill, PhD, and biomechanist Katy Bowman, MS, coauthors of a new book, as they offer practical tips to clear those mental hurdles that often keep us glued to the couch. Get ready for some game-changing perspectives that will help you stop talking yourself out of exercising!
Unmasking the Mind Games: Recognizing Your Inner Critic
Have you ever thought, "I haven’t exercised for so long, it’s going to hurt too much to do it. I can’t start again"? If so, you've experienced the mind's tendency to amplify the negative when it comes to physical activity. As Diana Hill and Katy Bowman point out, your mind is constantly buzzing with thoughts, some helpful, others not so much when it comes to movement motivation. The first step towards change is simply noticing these thoughts.
According to the authors, this act of becoming aware of your own thinking is a crucial skill called "cognitive flexibility". Hill explains that you can't eliminate these thoughts, but you can become aware of them and create some distance. Imagine realizing, "Oh, I’m having that same old thought that I’m too tired to walk".
Suddenly, you're observing the thought rather than blindly believing it. It's like having an internal observer who recognizes a thought as just that—a thought, not necessarily a fact. This gives you the power to choose whether to listen to that thought or not, especially when it doesn't align with your values-based goals. As the article emphasizes, "just because you have a thought doesn’t mean you have to act on it".
Take a moment to recognize some of those common demotivating thoughts about exercise: "It’s going to hurt too much. I am out of shape. This is too hard. I can’t start exercising again. It’s too early in the morning to exercise". Now, try a simple but powerful shift. As suggested in the article, repeat these thoughts but add the disclaimer: "I’m having the thought that". Notice the difference?
"Practicing cognitive flexibility involves noticing that a thought is just a thought—and that thought doesn’t have to determine your behavior".
The Power of Kindness: Choosing Compassionate Thoughts
Beyond observing your thoughts, the authors introduce another helpful practice: choosing more helpful, self-compassionate thoughts. This isn't about letting yourself off the hook; rather, it's about acknowledging that it's human to stray from your goals and using kindness to gently guide yourself back. Self-compassion involves recognizing your struggle and offering yourself support to minimize suffering.
Drawing on the work of self-compassion researcher Kristin Neff, PhD, the article highlights the "tender (yin) side" of compassion, which is soft, kind, warm, and loving, especially when you feel guilty about not exercising. It also emphasizes the "fierce (yang) side" of self-compassion, which is protective, active, and brave enough to do something about it.
What kind and encouraging thoughts could you offer yourself when starting? Consider these examples: "It’s understandable that this is hard; it’s often hard to get started again." or "I can take it slow and be gentle with myself.". Importantly, the article encourages you to link your compassionate thoughts to your values. For instance, "I love adventure, and getting back in shape will help me do what I love". Writing these "Compassionate Thoughts" down can be a powerful tool.
Learning from Experience: Rethinking Movement and Potential Pain
Katy Bowman shares a relatable story about jumping into an intense exercise class and experiencing significant soreness the next day. This anecdote serves as a valuable reminder that while some soreness is a natural part of the body adapting to new movement, it's crucial to pace yourself. Bowman advises to "start with shorter sessions and try things without much weight or impact at first. Do a little bit every day as opposed to a lot on just one or two days a week, until you’ve felt things out".
The key takeaway here is that not all exercise has to be painful. If you suspect your pain is due to improper form or an underlying issue, seeking guidance from a professional might be a good step. Remember, "Your workout shouldn’t leave you in regular pain. Stop and sort out some of the holes in your movements by working on corrective exercises part by part until you can move with relative ease".
Key Lessons and Taking Inspired Action
Overcoming mental barriers to exercise is a journey that involves understanding your thoughts and learning to relate to them differently. Cognitive flexibility empowers you to recognize demotivating thoughts as just thoughts, not commands. Self-compassion provides the kindness and encouragement needed to gently guide yourself back towards your goals. And understanding that exercise can and should be approached with patience and gradual progression helps to prevent overwhelming soreness and discouragement.
As Diana Hill and Katy Bowman wisely suggest, "By practicing these skills of cognitive flexibility and self-compassion, you can and will get moving again, no matter what your mind says".
So, what's your first small, compassionate step towards movement? Perhaps it's simply noticing the next demotivating thought that pops into your head and adding the phrase, "I'm having the thought that..." Or maybe it's writing down one compassionate thought to counter a common exercise excuse.
Whatever it is, take that inspired action today. Consider exploring resources on acceptance and commitment therapy (ACT) or biomechanics, perhaps even looking into the work of Diana Hill and Katy Bowman directly at nutritiousmovement.com to deepen your understanding and support your journey towards a more active and fulfilling life.
NCWellnessHub.com Staff
*The information provided in this article is for informational purposes only. Always consult with a qualified healthcare professional before making any decisions regarding your health.
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