Mindful vs Mindless Exercise
It is a well-established fact, and understood in the general population, that healthy exercise carries a strong role in the prevention of physical and psychological conditions including Type II diabetes, cancer, depression, anxiety, psychological stress. However, when an unhealthy exercise relationship emerges, both physical and mental health can suffer rather than thrive.
When I first started competing in sports, I was doing it for the thrill of competition. I was only 10 years old so of course I wasn’t thinking about calories in/calories out, carbs, protein, sugar - I was having FUN! Buuut, as I entered my teenage years and started the “fun game” of comparing my body to others and wanting to look good for the cute boys, I started to look at food and exercise very differently. I started educating myself on calories, labelling food as good or bad, and how much exercise I needed to complete to ensure that my calorie deficit was intact. Fast forward a few decades, and a slightly slower metabolism later, my calorie-counting game was strong and exercise was all about burning calories so that I could determine what I could eat or how much self-hatred was directed towards my appearance when the calorie deficit wasn’t enough.
What is Unhealthy (Mindless) Exercise?
Unhealthy exercise is excessive physical activity that harms both the body and mind. It involves pushing too hard without proper recovery, leading to overtraining, injuries, chronic fatigue, weakened immunity, and even lasting physical damage. Moreover, it can foster an unhealthy relationship with one's body, contributing to feelings of guilt, anxiety, and low self-esteem if exercise goals are not met.
This drive to constantly exercise has also been referred to as mindless exercise because the individual is engaging in physical activity without paying full attention to the movement or their body’s signals. They are so focused on the outcome (lose 15 lbs, fit into a smaller size) that they miss out on the actual exercise itself, i.e. it becomes all about the destination and not the journey.
What is Healthy (Mindful) Exercise?
Healthy exercise, also known as mindful exercise involves being fully present and engaged in the physical activity, paying attention to each movement, sensation, and breath. It's about approaching exercise with a mindful attitude, focusing on the process rather than the outcome, and listening to the body's signals. It involves avoiding rigid routines and mindlessly following exercise regimens. Instead, individuals should tune into their bodies, make choices based on how they feel in the moment, and adjust their workouts accordingly. This approach promotes not only self-awareness, but actual enjoyment in the exercise process.
In the words of Elle Woods in Legally Blonde (2001):
“Exercise gives you endorphins. Endorphins make you happy.”
Exercise Checklist
While studying to become a Certified Intuitive Eating Counselor, I was introduced to an exercise checklist created by Rachel Calogero and Kelly Pedrotty (Daily Practices for Mindful Exercise, January 2007), and I wondered how my approach to exercise in the past would have differed if I had this amazing checklist:
Do I want to exercise because of what I ate today?
Is there another activity I would rather be doing today instead of exercise?
What exactly would I like to be doing right now?
Is today a rest day? What exactly would I like to do with my day?
Am I feeling guilty because I do not think I am exercising enough?
Am I avoiding exercise today because I am uncomfortable in my body?
Do I want to go exercise alone so no one will interfere with what I do?
Do I feel that if I cannot do everything I planned for exercising then I do not want to do any of it?
Did I enjoy this exercise the last time I did it?
How to Make the Shift from Mindless (Unhealthy) Exercise to Mindful (Healthy) Exercise
Honestly? One day at a time.
We are immersed in a fitness culture where rest days are a sign of weakness, and “no pain, no gain” is a badge of honor, so it’s going to take some time to switch your mindset to not beat yourself up if you have a cupcake on a day where you didn’t run 10 miles. And that’s ok.
The next time you are going to exercise, take a pause and listen to your body. Maybe review the exercise checklist above and ask yourself what your motivation is for working out. Don’t worry if you decide to not workout today, or tomorrow, that's ok. But, as you start to move your body because you want to, rather than because you have to, don’t be surprised if you want to do it more often. When the mindset shifts, the joy of movement will feel energizing and liberating.
