You might be thinking, “what the heck is intuitive exercise, and if it’s so great, how come I’ve never heard of it?” Both are great questions we’ll explore in this post. Until today, I had never heard of the term “intuitive exercise” either. I first heard the term on episode 312 (You’re Doing Resolutions Wrong. Here’s How to Fix IT) of the 10% Happier Podcast. Although the term might be “new-ish”, the concept is not, and it can be a huge help in providing the consistency you need for the results you want. During this time when many are struggling to keep up with New Year’s resolutions to exercise more, I thought it would be helpful to share how intuitive exercise is the pathway to consistently moving your body.
Before you click off the page because you already have an exercise program you stick to regularly, keep reading because you can also benefit. To get the gains you want, it’s beneficial to shift your exercise routine; there is always room to improve; and you might be working against your body and getting negative results if you’re not exercising intuitively.
The concept of intuitive exercise relates to many exercise tips you’ve heard before, but I thought the term itself was very powerful, especially for women. It synthesizes the concepts of self-compassion, functional movement, doing what you love, and working with your body, not against it. This is especially powerful for women because women of child-bearing age have hormones that are frequently changing how we feel on a daily basis. Even if we haven’t overtrained, it’s common to not have the energy to do the CrossFit class or spin class we set out to do. Intuitive exercise accepts that our bodies and mental states change throughout the month, and our exercise habits need to change with them.
Intuitive exercise is easier to stick with in the long run because:
- A.It’s enjoyable;
- B. You’re working with how your body feels;
- C. It’s flexible- adjust and adapt based on mood, energy and physical surroundings; and
- D. Incorporating self-compassion means no guilt if you skip a workout
Let’s unpack this a little bit, and look at all the concepts that converge to create intuitive exercise.
Table of Contents
Focus on What You Enjoy
Do you ever find yourself dreading going to the gym or going for a run? If that’s the case, think about whether or not you actually enjoy those things. Intuitive exercise encourages movement and exercise that you enjoy. If you like what you are doing, you are much more likely to stick with it in the long run. This is the key to consistency and to achieving your fitness and health goals.
There is most definitely a mind-body connection when it comes to exercise. If you’re just going through the motions so you can declare you got your workout in for the day, you won’t achieve the results you’re looking for. You have to engage your mind and body in what you are doing, whether that’s lifting weights, playing tennis or riding a bike.
ACTION ITEM– Get creative and make a list of the physical activities you enjoy. Don’t limit it to activities that take place in a gym or fitness class. Walking your dog and gardening are fair game. You should be moving your body throughout the day, so it’s best to engage in a mix of activities that you find most engaging. Include a few activities that you have not yet tried before. You never know what you will end up falling in love with.
Plan Your Workout Based on How You Feel
Let’s face it, unless you’re training for the Olympics or an Ironman, you won’t work out if you’re not mentally “into it”. Throughout the day and month, our bodies feel differently and we should honor how we’re feeling when planning how to exercise. This intuitive approach means you won’t be fighting with how you physically and mentally feel. It’s much more motivating to work out when you know you’re in sync with your body.
How you feel on a daily basis is impacted by a number of things. Your nutrition and the food you put in your body are large factors. For women of child-bearing age, the phase of your monthly cycle is also impactful. Studies have shown that doing HIIT workouts at in the second half of your cycle can trigger fat storage. Who knew??? For more on that topic, read In The Flo by Alissa Vitti. I found this book fascinating, and it really opened by mind to how I can better work with my body and manage nutrition.
ACTION ITEM- Start by observing how you feel during each stage of your cycle. Research the types of exercise that are beneficial for each stage of your cycle and make it a point to incorporate those you enjoy into your exercise routine. Next, observe and track how what your eat makes you feel. Remove the foods that drain you of energy and see if your energy levels improve. An elimination diet, such as Whole 30, can be helpful with this.
Intuitive Equals Flexible
When you exercise intuitively, you allow yourself the flexibility to adjust your workout to keep it fresh. This is also beneficial for maintaining consistency and for working your muscles in different ways. Repetitively performing the same exercises causes the muscles to get used to the exercise and they stop being challenged. Switching up your routine also helps your body recover. If you don’t allow adequate recovery time, you’re just working against yourself.
Exercising based upon what your body needs on a given day also allows you to more easily adjust and adapt your workout based upon your surroundings, energy level and the weather. You will no longer be tied to just one type of exercise.
This is hugely helpful when traveling. Being away from home and out of your normal routine can be a momentum killer when it comes to exercise. As soon as you open your mind to different workout possibilities you will see there are opportunities to exercise everywhere! Take the stairs instead of the elevator, do push ups in your hotel room, or take a rock climbing lesson. The opportunities are endless and they surround you.
ACTION ITEM- For the next week, make a list of the opportunities you have for moving your body each day. You may or may not take advantage of all of these, but the idea is to broaden your idea of exercise and get yourself out of the mindset that a workout has to be done in the same 30-60 minute chunk of time at a gym.
Intuitive Exercise and Self-Compassion
Self-compassion is a key part of incorporating intuitive exercise into your life. The concept of self-compassion essentially means to give yourself a break if you miss a workout or your workout is less intense than you envisioned. This might seem like you’re giving yourself a hall pass or making an excuse for missing a workout. That would be the case if you’re not in the habit of practicing self-compassion.
Skipping a workout doesn’t mean you’ve lost your commitment to regularly exercise, so don’t beat yourself up. You’ll get back at it the next day. If you’re practicing self-compassion, that missed workout means you prioritized other things. Those might include rest, time with friends and family, meeting an important work deadline, or the chance for a once in a lifetime experience. Think about it- these are very valid reasons to skip a workout. The key is to accept that you missed one workout, don’t judge yourself, and resolve to get back on track the next day.
ACTION ITEM- The next time you miss a workout or don’t work out with high intensity, think about the reason why. Then say to yourself, “I did what I needed to do today”. Pat yourself on the back for giving your body what it needed that day. Then forget about it. Plan the next day.
I hope the concept of intuitive exercise has been eye-opening for you. You’ll have success and achieve your desired results if you work with your body, not against it. Intuitive exercise can be a game changer in maintaining your exercise routine or starting a new one. Everything you do is a choice. That includes how you move your body. Exercise should be fun and it should serve you. If you can’t check those two boxes, then it’s time to switch things up.
