Welcome to Episode 5 of “Creating an Embodied World,” as we continue our series on Embodied Fitness. In our previous installments, we delved into the concepts of embodiment and somatics, and last week we turned to the notion of fitness and exercise from an embodiment viewpoint, suggesting that we no longer want to conquer our bodies but befriend them. When we move with presence, fitness becomes a celebration of aliveness – a dance of cells, nerves, and spirit.
The notion is, for the most part, foreign to our present fitness culture, which often encourages us to push beyond our limits, and sometimes far beyond capacity.
The Embodied Fitness Philosophy
Embodied exercise philosophically considers the body as the means to self-care as it works with the power of moment-to-moment, with a sensory-driven focus on one’s own body. Embodied exercise is a model of physical activity that emphasizes not overdoing, embodied awareness over technique, and responsiveness over pre-planned conditioned regimens.
It does not advocate pushing beyond limits during exercise because it is focused on healing through movement and recognizing the body’s signals. Embodied exercise prioritizes attunement and harmony with our physiological state, rather than pushing beyond natural limits.
The practice cautions against the pursuit of physical extremes, which can cause fatigue, discomfort, and the risk of injury. Embodied exercise champions a gentle and reflective engagement with movement, fostering a nurturing environment for both physical and psychological well-being. Respecting personal boundaries promotes a sustainable and holistic path to fitness, where the journey is as important as the destination.
The Reluctance to Move: The Hesitation to Exercise
The U.S. Department of Health and Human Services’ “Physical Activity Guidelines for Americans” recommends that adults get at least 150 to 300 minutes of moderate-intensity cardio exercise each week, along with two strength training workouts. However, fewer than half of adults meet both recommendations.
Global Adult Inactivity: Globally, about 1 in 4 adults do not meet the recommended levels of physical activity, which increases the risk of diseases related to inactivity, among other health risks.
Adolescent Inactivity: More than 80% of the world’s adolescent population is insufficiently physically active.
Inactivity by Gender: In high-income countries, 26% of men and 35% of women do not get enough physical activity. In low-income countries, the figures are 12% for men and 24% for women.
Inactivity Among Older Adults: One study indicated that among US adults aged 50 and older, 28% were physically inactive. This inactivity was 30% higher among those with a chronic disease.
19% of Americans said they felt too intimidated to go to a gym or fitness studio in 2022, according to MINDBODY’s 2022 Fitness Trends Report.
These statistics highlight the significant portion of the population that does not engage in sufficient physical activity, which can have serious health implications.
What are the health risks of an inactive lifestyle?
The World Health Organization reports that physical inactivity is one of the leading risk factors for noncommunicable diseases and death worldwide. Alternately, regular physical activity reduces the risk of many types of cancer by 8–28%; heart disease and stroke by 19%; diabetes by 17%, depression and dementia by 28–32%.
The Hesitation, Beyond Statistics
How often have we seen friends or experienced ourselves joining gym memberships and then never going? How many New Year’s Resolutions have been broken almost immediately during January when they included exercise?
How often have we seen friends (or again, made the decision ourselves), to ‘take up’ running, or yoga, and then the day never seems to arrive? How common is it to be struggling with the issue of weight and weight loss, but still consider “exercise” an anathema? How often have any of us said simply, “I hate to exercise!”
Common Reasons for Exercise Resistance
Motivation to Action: Encouraging people to exercise has been difficult because many individuals do not feel a sense of drive or urgency to exercise. Some people may not have exercise goals. Others may not know the immediate benefits of exercise.
Financial fears: Gym memberships, fitness classes, and exercise machines for the home can be expensive, and many people fear that keeping fit can be an expensive proposition. This cost barrier can sometimes prevent people from taking the first step and adopting a program. There are many cost-effective ways to stay active.
Scheduling Problems: It is extremely difficult to make time for exercise in the increasingly fast-paced world of today. We need to make our living by going to our workplace and taking care of our family and other responsibilities.
Physical disability: Regardless of whether you have an injury or a chronic illness, going to the gym can be more difficult. And if you already dislike exercise, it can become even less appealing. Modifying your efforts to suit your ability and need will help ensure your ability to stay active even if your body gives out from time to time.
Tired and Worn Out: The most common reason for avoiding exercise is that a person simply feels tired, exhausted, or lacks energy. Often, this is a result of chronic or poor sleep, dietary insufficiencies, or habitual high stress – especially during times of stress. Joining an exercise program can itself be a great stress reducer. Exercise Ennui: Boredom is one of the biggest reasons that people cite for not exercising. Engaging in repetitive workout regimens can be, in a word, ennui-inducing.
Self-Assurance Shortfall: Lack of confidence in one’s physical abilities can be intimidating, especially in public exercise settings. Building confidence through gradual progress and positive reinforcement can help overcome this barrier.
Environmental Obstacles: Not having access to safe, convenient, and pleasant environments for exercise can discourage regular activity. Community efforts to improve local facilities and create more accessible spaces can play a significant role in promoting physical activity.
Physical Discomfort and Stress: Some individuals may avoid exercise due to physical discomfort caused by stress. Symptoms like muscle tension, increased heart rate, and trembling can discourage participation in physical activities.
Efficacy Disbelief: Many people have either tried repeatedly or have family members who have worked to exercise and lacking what they felt was success, have simply concluded that “Fitness is a Myth for Me.”
Each of these points highlights common challenges people face when it comes to exercising. Understanding and addressing these issues individually can help in developing a more consistent and enjoyable exercise routine.
Trauma and Exercise
The impact of past traumas on exercise reluctance is significant. Trauma-informed fitness practices recognize and address the effects of traumatic experiences throughout a person’s life. These traumas can include sexual abuse, domestic violence, war,
disasters, child neglect, personal illness, divorce, or the death of a parent1. Here are some ways past traumas can intersect with exercise:
Influence of Historical Traumas: Recognizing the profound influence of past traumatic events is crucial in understanding reluctance to exercise. Trauma-sensitive fitness approaches are designed to acknowledge and mitigate the long-lasting effects of various life traumas, such as abuse, conflict, natural calamities, neglect, illness, and loss.
Confidence and Openness Challenges: Survivors of trauma might find it difficult to build trust and open up, which can also impact their participation in group exercises or fitness activities due to a fear of vulnerability.
Hurdles in Communication: Traumatic experiences can hinder one’s ability to communicate effectively, leading to potential misunderstandings or conflicts, which can similarly affect interactions in fitness settings.
Self-Perception Issues: Trauma can deeply affect how individuals view themselves, often diminishing self-esteem and self-worth. This altered self-image can negatively affect one’s drive to engage in physical self-care.
Somatic Symptoms of Emotional Distress: Trauma can show up in the body as tension, a racing heartbeat, shaking, or chronic pain, any of which can make exercising intimidating or unpleasant.
Supporting Secure Fitness Spaces: Trauma-conscious fitness practices facilitate movement environments that are physically and emotionally safe, emphasizing physical and psychological boundaries, consent, and empowerment to allow for movement without further re-traumatization.
Through this information, fitness professionals and practitioners can provide better support toward client goals for wellness and movement.
Maintaining a Sustainable Fitness Program
Given that so many of us have difficulty exercising, and continuing on can be difficult, here are some suggestions for achievable success:
Establish Attainable Objectives: Initiate with modest goals that you can comfortably achieve, and let each accomplishment fuel your journey forward.
Pursue Pleasurable Pursuits: Select activities that bring you joy and excitement, making exercise something to look forward to rather than a task.
Develop a Steady Schedule: Carve out a consistent slot in your daily routine for physical activity, which can help solidify it as a regular practice.
Diversify Your Routine: Introduce new exercises or alter your surroundings to keep your workout regimen fresh and engaging.
Partner Up: Team up with a friend to exercise together, providing mutual encouragement and making each other accountable.
Concentrate on Positive Outcomes: Keep in mind the myriad benefits of exercising, such as enhanced well-being, better rest, and a boost in vitality.
Exercise Patience: Understand that progress is a gradual process. Stay resilient and don’t let a lack of immediate results deter you.
Confront Challenges Directly: Recognize and address the specific obstacles that impede your exercise routine, employing strategies to navigate past them.
Consult Fitness Experts: If you’re uncertain about how to begin or continue safely, don’t hesitate to seek guidance from a fitness professional.
Stay Adaptable: Accept that disruptions happen. If you skip a workout, simply adjust your plans, and persist.
We’ve now explored the concerns about fitness, lack of exercise and the reasons so many of us do find it difficult. Look forward to the last Episode next week in our Embodied Fitness Series, when we’ll offer some real-world, practical suggestions for shifting your exercise reality, both in physical terms and about your attitude, in “The Couch’s Allure, Transforming Your Exercise Mindset.”
If you’re having difficulty facing exercise but do want to embrace fitness, join Bonnie in The Wellness Universe Lounge for “,” a 7-week Intensive Transformative Course with a blend of introspection and energizing activity beginning Wednesday, May 29th, at 7:00 pm ET, with a bonus 2-week ‘check-in / re-set’ in September. For more information and to register click .
To participate in a Free Masterclass followed by a Q & A and open discussion about Embodiment, Somatics, and the growing interest in the Mind-Body connection, join Bonnie on Saturday, May 11th,” at 11amET, 8 am PAC in The Wellness Universe Lounge for “.” Click for more information and to register.
Resource
CDC Physical Activity Data https://www.cdc.gov/physicalactivity/data/index.html
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Bonnie Sheldon, an EFT Master Trainer and Somatics expert and guides professionals in achieving stress relief and mindfulness through body-mind integration. Her programs promote self-care, ensuring workplace wellness and success without sacrificing personal well-being or relationships.
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