Eating disorder recovery tip #3: Exercise in eating disorder recovery
As I introduce this topic, I first want to remind everyone that I am not a doctor, and if your doctor has told you that you should not be exercising in eating disorder recovery, please listen to them!
Second, I want to emphasize that I am speaking from my personal experience with anorexia, in which I was never severely underweight and am currently weight restored.
Ok, now let’s get into this topic of exercise in eating disorder recovery! All of that said, here is how I approach exercise in eating disorder recovery:
Set a time and intensity limit for exercise.
What does this look like?
When it comes to exercise in eating disorder recovery, I exercise for a certain amount of time and don’t do any high-intensity exercise (which can be beneficial for getting back your period as well).
Why should I do this?
To challenge the rigid exercise behaviors that the eating disorder had created. In the past, I had told myself that low-intensity exercise, or any exercise under an hour wasn’t “good enough." The limits I put on time and intensity with exercise in eating disorder recovery truly helped me challenge disordered thoughts and better serve my mind and body.
Make an exercise schedule for each week.
What does this look like?
When it comes to exercise in eating disorder recovery, at the beginning of each week, I plan out what exercise I am doing (weightlifting, jogging, yoga, or rest etc.), on what days, at what time, and for how long.
Why should I do this?
To reduce overwhelming thoughts about exercise. The purpose of this isn’t to be rigid with exercise but to take some of the mental burden of planning/thinking about exercise.
Set challenges for each week.
What does this look like?
When it comes to exercise in eating disorder recovery, some of the challenges I set for myself include weeks with extra rest days, no running, shorter time limits, added flexibility, etc.
Why should I do this?
To challenge rigidity with exercise and the idea that if you don’t exercise the exact same way each week, your body will change.
Check-in with yourself before and after exercise.
What does this look like?
When it comes to exercise in eating disorder recovery, you can check-in with yourself before and after exercising. You can also use an eating disorder recovery journal for this.
Before working out, I would check in with how my body felt and my mindset. After the workout, I would check in to see if any negative eating disorder thoughts popped up, what they were, and how I could challenge them.
Why should I do this?
To better understand my intentions with exercise, my mindset around exercise, and what eating disorder thoughts were popping up. I could then challenge these thoughts and discuss them with my dietician and therapist if needed.
Set limits on movement outside of scheduled exercise time.
What does this look like?
When it comes to exercise in eating disorder recovery, when I was struggling with my eating disorder, I thought I had to go on extra walks throughout the day, hit a specific step goal, and constantly move. So, I decided to stop moving as much outside of the gym. Other than the basic things I had to do (go to the grocery store, get ready in the morning, take my dog outside, etc.), I basically stopped extra forms of movement.
And you know what I realized? I felt a lot better and my body wasn’t changing. My disordered brain had convinced me I had to always be on the go to deserve food, and it was wrong!
Why should I do this?
To prove to myself I didn’t need to constantly move to earn any food.
At one point in eating disorder recovery, I took a full month off of exercise.
What does this look like?
When it comes to exercise in eating disorder recovery, I think this step is important for anyone recovering from an eating disorder who has struggled with exercise which is most of us.
My eating disorder dietician told me that she recommends all of her clients take 1 month away from exercise at some point in recovery, and I agree.
Why should I do this?
Food and exercise are SO entangled, especially for eating disorders. To disentangle this relationship, I needed to take a step away from exercise and still eat a substantial amount of food to know that I didn’t need to “earn” anything that I ate.
I hope this blog on exercise in eating disorder recovery encourages you to consider your current relationship with exercise and how you can grow in this area. And before I go, here are some extra tips I recommend as it relates to exercise:
Get rid of fitness trackers / Apple Watch
Stop calorie counting
Try new forms of movement that your eating disorder doesn’t like as much
Have someone in your support system keep you accountable with workout limits you set
Sending you so much love!
xx tori
Other blogs on exercise in eating disorder recovery:
“Body positive workouts in eating disorder recovery” by Center for Discovery
“How to build a healthy relationship with exercise while in recovery” by Eating Disorder Hope
“Joyful movement is possible in eating disorder recovery” by The Emily Program
“I have a history of disordered eating. Here’s how I workout” by Brittany Ladin
“I stopped working out for 99 days. Here’s what happened” by Hannah Bock