Thriving through Movement
Thriving through Movement
5 Tips for Making Physical Activity Enjoyable and Sustainable
In a society that often equates health with body size, the Health at Every Size (HAES) movement has emerged as a refreshing and empowering approach to wellness. It recognizes that a number on the scale does not determine health and well-being but by nurturing our bodies through compassionate care and embracing physical activity with joy and purpose.
As someone who once utilized exercise solely to manipulate my body, I know firsthand how difficult it can be to see movement in a different light. That is likely true for your clients. That's why today, we will delve into the significance of physical activity and exercise within the context of HAES.
By adopting a HAES mindset, individuals can find liberation in movement and cultivate a positive relationship with their bodies. Let's explore how health coaches can help clients thrive through movement and embrace the HAES philosophy.
The Importance of Physical Activity and Exercise
Movement is integral to the human experience, regardless of body size. Engaging in regular physical activity offers a multitude of benefits that extend far beyond weight management.
First and foremost, exercise supports the body's overall well-being by promoting strength, mobility, and cardiovascular health.
It enhances flexibility, making everyday tasks easier and more enjoyable.
Additionally, exercise is crucial in improving mental well-being, reducing stress, anxiety, and depression.
Studies have shown that consistent physical activity beyond the minimum physical activity recommendation can increase longevity and reduce the risk of cardiovascular diseases (Lee et al., 2022). By focusing on the positive aspects of movement, individuals can embrace exercise to celebrate and nurture their bodies rather than pursuing unrealistic body ideals.
Exercises and Stretches for Promoting Strength and Mobility
Health coaches can guide clients toward incorporating exercises suitable for various body types and abilities. Strength-building exercises targeting major muscle groups, such as squats, lunges, and modified push-ups, can be adapted to accommodate different fitness levels. These exercises increase physical strength and boost confidence and body appreciation.
Incorporating stretching routines enhances flexibility, mobility, and joint health. Gentle stretches can be tailored to individual needs, ensuring a safe and comfortable practice for all clients. The emphasis here is not on extreme intensity or pushing oneself to the limit but on fostering a sense of joy and empowerment in one's physical capabilities.
5 Tips for Making Physical Activity Enjoyable and Sustainable
Before we delve into the practical tips for making physical activity enjoyable and sustainable, let's reiterate the importance of movement within the HAES framework. Physical activity cultivates strength, mobility, cardiovascular health, and mental well-being. It also boosts flexibility and releases endorphins that uplift mood and reduce stress.
1. Discover Pleasurable Activities: Encourage clients to explore physical activities that align with their interests and passions. Whether hiking or playing a sport, helping clients find activities they enjoy can transform exercise from a chore to a delightful experience.
2. Set Realistic Goals: Work with your clients to set achievable and individualized exercise goals. These goals should consider their current fitness level, preferences, and lifestyle. By focusing on realistic milestones, clients can experience a sense of accomplishment and motivation to continue their journey.
3. Incorporate Social Support: Participating in physical activities with friends, family members, or groups can enhance enjoyment. Encourage clients to join fitness classes, sports leagues, or walking groups. The camaraderie and shared experiences can make exercise more engaging and create community.
4. Emphasize Mindful Movement: Guide your clients toward practicing mindful movement. Encourage them to listen to their bodies, honor their limits, and appreciate the sensations of each movement. Mindful movement fosters a deeper connection with the body and can enhance the overall enjoyment of the exercise experience.
5. Create Flexible Routines: Help your clients design flexible exercise routines that quickly adapt to their changing schedules and needs. This flexibility prevents feelings of rigidity and stress, making it more likely for clients to stick with their exercise plan over the long term.
By implementing these tips, health coaches can assist their clients in embracing a Health at Every Size mindset while finding joy in movement and making physical activity enjoyable and sustainable, offering holistic benefits beyond physical health. Clients experience improved mental well-being, increased energy levels, and enhanced overall quality of life. This positive approach to exercise not only promotes body positivity but also empowers clients to foster a long-lasting relationship with movement that is based on self-care and self-love.
In the journey toward embracing HAES, health coaches play a pivotal role in helping clients make physical activity enjoyable and sustainable. By shifting the focus from rigid routines to pleasurable movement, individuals can create a positive association with exercise that enhances their overall well-being. As health coaches, we aim to guide clients toward cultivating a deep appreciation for their bodies and the incredible things they can achieve through movement. Let's empower our clients to embark on a journey of joyful and sustainable physical activity that supports their holistic health and celebrates the uniqueness of everybody at every size.
Reference
Lee, D.H., Rezende, L.F.M., Joh, H. Keum, N., Ferrari, G., Rey-Lopez, J.P., Rimm, E.B., Tabung, F.K. & Giovannucci, E.L. (2022). Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults, Circulation, 146: 523-534.