Intuitive Movement

What is Intuitive Movement?

Intuitive movement is letting go of the idea of militant exercise and listening to your body. People who practice Intuitive Movement are able to understand how their body feels, what type of movement their body needs each day, and what movement is too much for their body. They know that this varies from person to person and daily. Internal motivation to feel good from exercise prevails and external diet culture-driven aesthetic and weight-loss goals fall away.

What does Intuitive Movement look like?

Intuitive movement looks different for each person, but it looks joyful for all people. Intuitive movement could look like a family walk, a HIIT class, yoga, dancing, or taking the stairs instead of the elevator. There is no one way that Intuitive Movement should look, but the common thread is that people choose movement because it makes them feel good and not because of the number of calories the exercise burns!

Making the shift

Exercise to feel good, not for aesthetics. Movement is good for you! It can help increase overall energy, decrease stress, improve sleep, increase good cholesterol, decrease bad cholesterol, decrease blood pressure, and improve both satiety cues and appetite regulation. Think about how Intuitive Movement will make you feel. This could be happy, strong, well-rested, and even peaceful. Intuitive movement separates exercise from an externally-driven weight loss goal and focuses on how it makes you feel.

Ditch the fitness tracker. A number of steps, miles, laps, or calories should not dictate how you move. Check in with yourself before and during exercise to determine how much, if any, movement your body needs. The body and mind feel good with exercise, but they also need rest. Exercise for as long as you want, there is no set amount of time that will make it “count”.

All exercise counts. Incorporating Intuitive Movement into your daily life is still moving your body. Walking to the bus stop in the morning, walking the dog, and taking the stairs do not have any less value than a HIIT class or a run. The only movement that does not have value is when it is unenjoyable.

Make it fun. If you go for a walk, listen to a podcast, book, or music, ask a friend to tag along, or walk your dog! Take a Zumba class if you like to dance. If you prefer a treadmill or a stationary bike then use that time to catch up on your favorite TV shows. Take a goat yoga class. Exercise does not have to be serious or always super strenuous. If you can multitask and add something fun to the movement that you already enjoy, you might look forward to it even more!

Do what you actually like to do. Think about what you actually like to do. Maybe you love being outdoors hiking, biking, walking, running, or swimming. Maybe you really enjoy group classes like yoga, barre, spinning, or pilates. Maybe you like to go to the gym, lift weights, and use the equipment. Maybe you like to play sports or dance. There is no reason that you should do exercise you do not enjoy. Keep in mind that what you like and what your body needs can vary day to day, and that is perfectly fine! Write down what you like, or if you don’t know then start experimenting! There are so many different ways to enjoy moving your body and none of them is the “right” way for everyone!

Support Intuitive Movement with Nutrition

Besides exercise typically being wrapped up in diet culture, there is another reason that we may associate exercise with feeling bad. If the body is not adequately fueled, then moving it becomes a chore and unpleasant work. Additionally, protein can help make exercise easier in the long run as it aids with muscle recovery. Protein has a role in building and maintaining muscles. You can support your movement by having pre- and post-workout snacks or meals rich in carbs and protein. Examples of meals or snacks like this include a sandwich with a protein source such as deli meat, egg salad, or tofu/chickpea salad, fruit and peanut butter, cheese and crackers, hummus and veggies or pita chips, and trail mix! Ensuring adequate intake of all food groups, but especially carbohydrates make exercise easier because you have more energy! 

It is time to let go of the dose of diet culture that comes with moving the body. Exercise should not feel bad and making the shift to Intuitive Movement will make both your body and mind feel good!

References

Cohen, L. (2022, April 21). What is intuitive movement? The No Weigh Wat. https://noweighway.com/what-is-intuitive-movement/

Tribole, E., & Resch, E. (2012). Intuitive eating: A revolutionary program that works (3rd ed.). St. Martin's Griffin.