Hello Warriors! Exercise, especially this time of year, tends to focus on subtraction. Usually with relation to numbers on the scale. But I think as a whole, most view exercise through the lens of punishment. The body doesn’t look a certain way, so we choose to punish it with extra squats. We ate something that has us in our feels, so we punish ourselves by running. I’d like to focus a bit on what exercise adds to our lives.
Let me explain a bit. There is a movement (hah!) in nutrition circles, especially amongst those who practice Intuitive Eating, to build meals/days/diets with the idea of adding to the plate, not taking away. For example, if a person really wanted to eat some chips because they were craving them, these individuals would ask what could be added to the chips to help them be more satiating as well as satisfying. Instead of mindlessly eating from the bag, you’d be encouraged to place a serving on a plate. And then add some crunchy veggies and a bit of lean protein.
The idea with this model is that you are nourishing your body, mind, and soul. The veggies and the lean protein nourish the body and mind. Colorful veg provides the nutrients we need to keep doing. The veggies also provide fiber, which along with the protein, will keep you full. And you are still eating the chips, which nourish the craving or soul. You have assessed what you want and then taken a moment to ask some questions about what will serve you best.
As I’ve mentioned before, diet and exercise are two sides of the same coin when it comes to Diet Culture. Diet is the side of deprivation. The side of good/bad lists, shoulds and should nots. The side that makes us angry when faced with salad.
Exercise is the punishment side of the coin. If you fail to properly deprive yourself, then you need to be punished. Exercise is the side that has fitness instructors yelling that you need to earn your calories, leaves you feeling like you need to “work off” an extra cookie, and size based measurements that leave us frustrated and demoralized.
If we can find ways to add value to the Diet side of the coin, surely we can do the same for the Exercise side. Much the same way that adding protein to chips can make them more nourishing, viewing exercise through this same lens will hopefully allow us to see the value movement brings to many areas of our lives.
Obviously from a Physical Health perspective, exercise has a ton of value adds. Lower LDL cholesterol, blood pressure, blood sugar and A1c numbers. Increased lean muscle mass, metabolism, postural control, and balance. Reduced risk for pretty much all cancers and degenerative diseases. We’ve heard all of this for years.
From a Mental and Emotional Health perspective, exercise also can provide value adds. Better mood control and regulation. This is especially important for individuals suffering with generalized depression or anxiety disorders. Less brain fog, clearer thought, and better focus. I’m not sure of anyone who doesn’t want those. Exercise has been shown to increase problem solving abilities and creative thinking processes, too.
And there are simple adds to Social, Environmental, and Financial Health as well. These may not seem like a big deal, but these things have also been shown to contribute to longevity and healthy aging. Check out the Blue Zones project or any longevity study if you don’t believe me. Exercise with a friend or in a group can increase social satisfaction and underscore new and healthy interpersonal links. Exercise makes your existing environments easier to navigate without injury and fosters continued self reliance; something most older adults say they want to retain. And investing a small amount in movement now may result in large savings later.
Most of us (me included) can’t afford hours and hours of gym time. And most of us (again, me included) don’t have access to top tier trainers, either due to geographical location or cost. So, I want to discuss how we can spend our movement time with thought and care. How do we get the most out of the available time and resources?
The first place to start is with a mindset shift. We are accustomed to describing and defining exercise in terms of loss. How much weight we want to lose. How much time we do or don’t have to get to the gym. How much less we can eat because we missed a workout. How much less weight we can lift than last year.
We have to start by challenging these with the question of what can exercise or movement add? This doesn’t mean I want to encourage anyone to work out through an injury or for hours a day. It means we reframe the questions. What will I be able to do when I feel more in control of my weight? What time and space is available for me to make this happen? How can I plan better or adapt for interruptions in the future? How can I focus on progress without getting hung up on numbers?
Those questions will have different answers for each of us based on our goals, experiences, expectations, and access. The answers to these questions not only help with planning, but also put us in the place of viewing exercise as something we GET to do rather than as something we HAVE to do.
As I’ve said before, consistency comes from mindset and viewing things in a more positive light will also be a net add to the equation. Until next time, be well friends!
