9 Simple Steps to Start Intuitive Exercise
Intuitive exercise, or intuitive movement gos hand in hand with intuitive eating. In fact, finding joy in movement is the 9th principle of intuitive eating. It’s a way to reap the benefits of exercise without boredom or burnout.
It’s a personalized approach that emphasizes the importance of listening to your body’s cues and responding to them rather than adhering strictly to externally imposed fitness regimes.
Read on to understand more about the benefits of intuitive exercise then grab nine tips to help you start moving more intuitively.
What is intuitive exercise?
Intuitive exercise, also known as intuitive movement, encourages choosing physical activity that feels good and fulfilling, while listening to your body on what it may need from one day to another.
Unlike strict exercise plans, which often involve specific schedules and exercises, intuitive movement is individualized, flexible, and relies on knowing your own body to determine when and how you move, rather than rigid rules.
There are two key aspects of intuitive exercise: connecting with what your body needs and finding joy in movement. This helps you create a positive relationship with fitness, and you’re more likely to stick to it.
For example, on days when you have more energy you might choose a higher intensity activity, and days when you are tired, you rest or choose something low impact like a leisurely walk or restorative yoga.
Intuitive exercise also gives you permission to skip activities you don’t enjoy and choose to pursue those that help you feel your best. There’s no one right way to move your body.
Benefits of intuitive exercise
There are many well-established physical and mental health benefits of regular movement.
Exercise can improve blood pressure, reduce the risk of anxiety and depression, reduce the risk of cardiovascular disease, improve blood sugar levels, lower stress levels, support quality sleep and more.
Improves blood pressure
Regular movement can strengthen the heart which means that it can pump more blood with less effort. This can reduce the risk of hypertension (high blood pressure).
Boosts mood & reduce risk of depression and anxiety
Exercise can improve mood and reduce the risk of anxiety and depression. In fact, a 2019 review found that just 10 to 30 minutes of exercise is enough to improve your mood.
Plus, by removing the pressure of structured workouts, you may experience a notable reduction in stress and anxiety if you choose intuitive movement.
Reduces the risk of cardiovascular disease
Did you know that regular exercise prevents both the onset and the development of heart disease (cardiovascular disease)? You can reap these benefits even if exercise doesn’t lead to weight loss.
Improves blood sugar levels
Exercise can support healthy blood sugar levels for approximately 24 hours after your workout by making your body more sensitive to insulin.
Exercise (walking counts!) can both lower your risk for and help manage diabetes.
Supports quality sleep
Regular movement can improve sleep quality and help you fall asleep faster. A 2018 study found that people with chronic insomnia who stretched or did resistance exercises had improved sleep quality and duration.
Improves your strength, fitness, and longevity
Doing regular exercise will improve your strength and fitness over time. Plus, by engaging in activities that you enjoy and that feel good, you’re more likely to stick with them long-term, gradually increasing your strength and fitness levels.
This can improve quality of life, function, and support healthy aging.
Tips to get started with intuitive exercise
Intuitive exercise may feel different or even strange if you’ve spent your life following strict exercise plans. Here are our top tips to help you start with intuitive movement.
Start when the time is right
If you are currently overcoming compulsive or obsessive exercising, then it may be more beneficial for you to take time away from movement and work on your relationship with your body, food and movement.
Wait until you’re in a mental space that allows you to listen your body and choose rest when you do need it.
Find movement you enjoy
Discover activities that bring you joy rather than what you think you “should” do. Whether it’s yoga, walking, or dancing, hiking, running, or gardening, choosing exercise you love makes all the difference in maintaining a movement routine.
A question to ask yourself is: “if this exercise didn’t burn calories or change the way my body looked, would I still do it?” Your answer to this question can be really telling!
Consider the reason you exercise
Reflect on why you move your body. Shift from exercising solely as a means to shrink your body or earn food to moving as a way to care for and celebrate your body.
This mindset helps to keep you motivated and prevents the all-or-nothing mindset.
Notice how exercise feels in your body
Pay attention to the immediate sensations you experience before, during and after exercise. Adjusting your activity based on these cues aligns with the principles of intuitive movement and supports your body’s needs.
Before exercise: Ask yourself what kind of movement would feel good today? Do I need a bit of intensity or something more calming and restorative?
During exercise: Stay mindful and present. If something doesn’t feel right, give yourself permission to adjust the intensity or even stop. Or, if it feels good to push your body a bit, go for it.
After exercise: Reflect on how your body and mood have responded. Do you feel invigorated? Energized? Tired? Happier? A little disappointed? Whatever you’re feeling is valid!
Use all of this information to help you inform future exercise sessions and choices.
Consider the role of fitness tracking apps (or maybe ditch them)
While fitness trackers can be beneficial for tracking certain goals, obsessing over steps, calories, or closing rings can detract from truly finding intuitive exercise.
That said, some people may find tracking things like miles and paces on a run or bike ride can provide helpful data and keep motivation going. Just be conscious about how these tools help or hurt you.
Find intrinsic motivation
Cultivate intrinsic motivation by recognizing how exercise benefits your well-being, providing increased energy, better mood, or simply a moment for yourself.
In fact, a study found that people who were internally motivated to exercise were less likely to engage in restrictive eating behaviors, and were more likely to practice self-care and enjoy physical activity.
Learn how to navigate a body-conscious society
Living in a society hyper-focused on appearance, moving intuitively can be a challenge. Remember your value isn’t determined by your physical form.
Working on your body image to move from hatred to respect to (potentially!) love can take time. Here are 15 ways to respect your body even if you don’t love it yet.
Seek professional support
If you’re finding it difficult to embrace intuitive exercise, consider reaching out for professional support. A dietitian, personal trainer or therapist who understands intuitive movement can guide you in honoring your body’s unique needs.
Frequently Asked Questions
Intuitive movement focuses on listening to your body and responding to its needs. Here are some common questions to help you understand how it can be integrated into your life.
What is the difference between intuitive exercise and traditional workout routines?
Intuitive movement is about tuning into your body’s signals and exercising based on how you feel rather than blindly following prescribed fitness plans or solely to burn calories.
Traditional workout routines often involve structured schedules and specific exercises with little-to-no flexibility. Intuitive exercise encourages a more flexible approach that prioritizes your body’s cues.
You can still practice intuitive movement while doing more traditional exercise if you enjoy it. Just make sure to check in with your body along the way.
Where does intuitive movement fit into intuitive eating?
Both intuitive eating and intuitive movement encourage a mindful and non-restrictive approach to food and movement.
They both emphasize turning inward and noticing how food and exercise makes you feel, rather than focusing solely on aesthetics or caloric value.
How do you incorporate intuitive movement into a weight lifting regimen?
Strength training offers many benefits, and can absolutely be done with intuitive movement in mind. To combine the two, start by asking yourself why you’re strength training and find that internal motivation.
Then, you may want to consider ways to strength train that work for you physically and mentally. Do you like a barre class? Pilates? A bootcamp or strengh class at the gym? Or do you like to lift weights on your own?
Do you prefer bodyweight exercise? Resistance bands? Or more traditional weights? There’s no right way to strength train.
Pay attention to how you feel while you strength train. Adjust the intensity, weight, and duration up or down accordingly. This approach helps you enjoy strength training without the rigidity that could lead to burnout or injury.
Can I set goals or train for a race with intuitive movement?
Absolutely. You can set fitness goals or train for events like a race with intuitive exercise.
The key is to listen to your body and be flexible. Adjust your training plan to reflect how you feel. Choose goals that support your well-being, improve confidence, and bring you joy.
Will I lose weight with intuitive movement?
Intuitive movement is a weight-neutral approach to exercise. It focuses on health and well-being rather than weight loss.
You may experience changes in your body composition as a result of increased activity from a previously sedentary lifestyle or from moving your body more, but the primary goal is to cultivate self-care and body respect, not to lose weight.
Final thoughts: intuitive exercise
Intuitive exercise, or intuitive movement, is about listening to your body’s signals. It’s a personal journey toward understanding and honoring what your body needs in terms of physical activity.
By embracing intuitive movement, you are likely to discover a more fulfilling and sustainable way to move your body.
This practice encourages a positive relationship with exercise, which can lead to better physical and emotional well-being. Remember, there’s no one-size-fits-all approach to intuitive exercise.
