How do I get back into moving my body?
With all the things we tend to be balancing at once, it is easy to lose sight of any routine, including an exercise routine. Every single week I open up for questions on social media, I get questions about how to get back to movement. Life gets busy, you have an injury, your favorite studio closes, it's cold outside - there are so many reasons we stop regularly making time for moving our bodies. The amount you exercise does not need to be a source of shame or a judgement of goodness. Honestly, it does not have to be that serious! If you are looking to get back to movement, here are three fairly simple and free tips to consider when you want to get back into movement:
TL;DR Start small. Work with your brain. Have a goal. And if you can, hire a coach or find an accountability partner. Pass go and head to the end for my final thoughts.
Tip 1: Start small
I say this one all the time but you do not need to (and you probably shouldn’t) dive head first into a 6 day a week workout program. Don't try to go from zero activity to hardcore workouts. I know “challenges” are super popular, especially at the beginning of the year. I do think some people may find a “however many day” fitness challenge helpful for building a habit. For many others, this approach may lead to burnout, soreness, and frustration. Instead, commit to something small like a daily 10-minute walk, stretching before bed, or doing a few squats when you get up to fill your water cup. I find that people have internalized a lot of opinions on what does or does not count when it comes to fitness. The truth is, all movement counts because you’re living in your body and moving it. And for most of us, it doesn’t matter if it “counts” because we aren’t being graded on it.
Tip 2: Work with your brain
So often when we talk about working out, people say to make it a habit. I have heard of these “make it a habit” people. Apparently, they schedule time for their workouts, go to the gym or log on to their zoom on specific days at specific times. And they love having that designated time to move because it makes it more of an auto-pilot thing. I can’t imagine my brain wanting to do that! Yes, I teach my classes at the same time weekly but when it comes to my own solo workouts...it is based on vibes. Suggesting you just make working out a habit may be laughable to people who have a realllllyy hard time making anything a habit. My suggestion to the “less scheduled” movers who do not do well with habits is to strike while the iron is hot. If you have the perfect combination of time and desire, do something. This may mean doing a few quick circuits at home, going for a run, or finding an online class to drop into. It may not be the same time or space each time, but it can help you get those exercise endorphins, increase your conditioning, and not stress you out thinking about missing scheduled workouts.
Tip 3: Have a goal
Sometimes when I inquire about someone's fitness goals, they recoil a bit. I am a weight neutral trainer which means I help my clients reach their fitness goals outside of aesthetics and diet culture (getting lean, losing weight, bulking up, etc). Fitness goals exist outside of the lens of diet culture and having goals can be a great way to keep moving. Maybe you want to do a 5k or squat your own body weight by the end of the year. Having a clear goal can help you gamify exercise in a way that feels good!
BONUS (that may or may not be free). Find a buddy or a coach
Finding a friend, coach, or instructor, in person or online, who helps you feel motivated to move can be a gamechanger. When I started working out, I went to the gym with my best friend after our community college classes. I have a couple of members who have a zoom date and do my on demand classes together, even though they are miles apart. I know not everyone can have a coach for one reason or another, but if you can, this can be a great way to feel more confident moving and get some individualized programming. A good coach can help you learn the ropes, provide feedback, and send you out on your own to do your thing.
Final Thoughts
It is really important to remember that life stays life-ing. That may mean you will have periods of time where exercise does not make it into the top 5 on your priorities list. Trying to stick to a movement routine motivated by guilt and shame is just not going to be fun. Your movement routine should support your life, not make it more difficult.
If you are looking for a space to dive deeper into mindset shifts, helpful reframes, and setting intentions around movement, I am hosting a virtual workshop, Back to Movement, on February 11th. I will be providing space to explore your history with movement, where you are now, and where you are looking to go with fitness for 2024 and beyond. You will get access to a workbook and a recording for 48 hours. I would love to have you on board!
