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Change Your Thoughts about Exercise

Michelle May

Change-your-thoughts-about-exercise

Although exercise is one of the most powerful tools available for improving your overall well-being, for many people, the word exercise conjures up negative thoughts and feelings. To develop an enjoyable and sustainable physical activity habit, it’s important to notice, and if necessary, change your thoughts about exercise!

Are your thoughts about exercise on your side?

Most people recognize the benefits of physical activity and feel it’s important. But many people are less active than they say they want to be. Why is there a disconnect between what they think is important and what they actually do?

Without realizing it, they may have ineffective thoughts about exercise that interfere with their ability to follow through on their best intentions.

Thinking ineffective thoughts is a habit, and a habit can be changed with awareness and practice. For example, if you believe fitness is important but you’re not very active or exercising regularly, it’s likely you have some negative and limiting thoughts that keep you from doing it. With practice, you can change your thoughts about physical activity and eating (and just about everything else!) to thoughts that support your intention to become more active and experience all the benefits!

Let’s challenge the following ineffective thoughts about exercise that might be keeping you from doing it:

I know I should exercise, but I hate it so I just can’t seem to make myself do it.

Many people have negative thoughts about exercise, as can be heard by the use of words like should, hate and make myself. These thoughts often come from negative past experiences like being chosen last for teams, boring exercise routines, and/or discomfort or pain from doing too much too fast.

Some people only exercise when they’re trying to lose weight, so they’ve come to think of exercise as a punishment for their eating. However, this time you can find fun physical activities that suit your personality and lifestyle. You can start slowly and allow your body to adjust gradually, so it’s not uncomfortable. You can choose to focus on all the great things physical activity does for you and how wonderful you feel, instead of how many calories you “should” burn.

I don’t have time to exercise.

This is probably the number one reason we hear in our mindful eating programs and retreats! Most of us are very busy, and have difficulty fitting fitness in.

Here are some ideas for changing the thought, “I don’t have time to exercise.”

  • When you’re busy, trying to go to the gym for an hour may not work for you. Instead, it will probably be more effective to look for small chunks of time to fit a little movement into your day. For example, you might decide to take the stairs instead of the elevator. (And remember to set the bar low! If you work on the 5th floor, at first, you could take the stairs one flight and the elevator the other four flights.)
  • Look for opportunities to multi-task. (Not our usual advice in a mindfulness-based program!) For example, could you schedule a walking meeting with a co-worker? Could you ride bikes or play catch with your child? Does your dog (or your partner) need a walk? Can you sit on an exercise bike or walk on a treadmill while listening to a podcast or watching TV? You get the idea!
  • Look for pockets of wasted time you could reclaim for physical activity.
  • Re-prioritize your time. Being physically active is probably more important for your health and well-being than most of the other things you think must get done each day. The key is giving it the priority that it deserves.

I don’t have the energy.

Getting started is often the most challenging part of exercise The good news is that no matter how you feel initially, you’re likely to feel better within just a few minutes of starting to move!

Physical activity raises your endorphins (feel good chemicals) and serotonin levels (calm chemicals). These good feelings usually last long after the exercise is finished too. Exercise increases your strength and stamina, and helps you sleep better so you’re likely to feel better and become more productive (which will help with feeling like you don’t have time!).

So, even when you feel tired, could you experiment with exercising for ten minutes? Promise yourself you can stop and try again another day if you still aren’t feeling any better. Most of the time you’ll feel so good you’ll want to continue!

I’m embarrassed to be seen exercising.

Ironically most other people are so focused on themselves, they aren’t going to notice you anyway! And if they do judge you, it says a lot more about them than it does about you!

Eventually you’ll probably feel less self-conscious. In the meantime, find activities and places that feel more comfortable, so you can focus on all of the wonderful benefits of moving your body. Remember, you’re doing this for yourself, not to win others’ approval.

Exercise is really hard for me.

Change your mind about exercisePhysical activity doesn’t have to be hard or hurt to be beneficial. In fact, it is more important to find activities that are convenient, comfortable, and enjoyable, so you’ll stick with them. Here are a few ideas for making exercise more fun:

  • Find a partner to exercise with.
  • Try new activities. My latest favorite is pickleball!
  • Instead of taking the same walk, try a new route (or even your usual route in reverse).
  • Reward yourself with a hot bath or massage.
  • Set small, achievable goals to stay motivated. (Here’s an article that will help!)

Even if you have physical limitations, it’s possible to find ways to increase your activity. Try searching YouTube for key words like “chair exercise,” “senior exercise,” “yoga for bigger bodies” and other specific terms describing your needs.

If you’ve been inactive recently, start by increasing your lifestyle activity, and add more movement gradually. You’ll be amazed at how much your body can adapt to whatever challenges you give it!

I’m so out of shape, I don’t even know where to begin!

For some people, it may be important to check with your doctor before beginning a new exercise program. Once you’ve been medically cleared, you have to start somewhere, so start where you are!

This might require you to let go of perfectionism and “all or nothing” thinking! There’s no such thing as instant fitness. If you start this week by increasing your activity level little by little, three months from now you’ll be stronger, more energetic, and healthier.

I was doing pretty well until I got sick (company came or I went on vacation).

Quitting your exercise program because you missed a day, a week, or even longer makes as much sense as eating the whole bag of cookies because you ate three! (Another example of “all or nothing” thinking!)

No person and no schedule are ever perfect. For activity to become part of your life, you need to be as consistent, but as flexible as possible. Many people have found that putting their exercise schedule in their calendar helps. If they miss a session, they simply reschedule it the way they would any other important appointment.

Other people find it helpful to schedule time with a friend or a trainer or commit to a regular class.

What are your other ineffective thoughts about exercise?

When you’re having difficulty being as active as you want to, notice whether your thoughts about exercise are getting in the way.

Can you counter them in a more effective way? Develop encouraging statements about activity and repeat them to yourself often.

For instance, instead of saying, Exercise is boring, could you say, Being active gives me the opportunity to relieve stress and feel better. Repeat affirmations like I can feel myself becoming healthier and more energetic, It feels so good to move my muscles! and I can do it!

Start thinking of your self as a fit and active person and you will surely become one!

This is an excerpt from Eat What You Love, Love What You Eat: A Mindful Eating Program to Break Your Eat-Repent-Repeat Cycle by Michelle May, M.D.

This article has been updated from a previously published version.

Enjoyed this article? Here are three more to help you:

Exercise: The Best Medicine

Diet and Activity Trackers: The Next Generation of Misused Tools

Is Perfectionism Eating You Up?

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