INTUITIVE MOVEMENT


What is intuitive movement?

Intuitive movement is defined by the following 4 components:

  • Exercising for enjoyment - choosing exercise that one enjoys, rather than exercise that an individual feels they "should" be doing(1)

  • Exercising for health benefits - choosing to exercise for benefits such as increased strength, cardiovascular health, flexibility and mental health, rather than weight loss or through compulsion(1)

  • Flexibility - ability to adjust engagement in exercise depending on weather, preferences and commitments such as social events, without experiencing withdrawal effects(2)

  • Listening to the body - paying attention to cues such as pain and fatigue, along with ceasing or adjusting exercise when injured or unwell(3)


What does it look like?

  • Able to choose exercise based on enjoyment(1)

  • View exercise as important, but not central to their lives(2)

  • Do not suffer from withdrawal symptoms when unable to exercise(2)

  • Cease or modify exercise when experiencing pain, injury or fatigue(1)

  • Adjust exercise to work around other priorities such as social commitments and work(1)

  • Willing to take rest days(1)

  • Exercise for health benefits such as increased strength, rather than weight loss or through compulsion(1)

  • Exercise without keeping track of numbers such as calories burnt, repetitions, time, distance, steps(1)

  • Incorporating diverse types of movement to maximise enjoyment(6)

  • Exercising without the need for distractions such as watching television, reading or counting down sets, reps or distance(3) 


Intuitive movement in eating disorder recovery

In eating disorder recovery, patients are taught and encouraged to eat intuitively, which involves listening to hunger/fullness cues, cravings and food preferences to guide choices related to food consumption(1). This assists patients to develop a healthy and positive relationship with food.

It is important that patients in eating disorder recovery are also able to develop the ability to exercise intuitively(3). Intuitive exercise is based on similar principles to intuitive eating and helps patients develop a positive relationship with exercise(1). This is associated with many benefits including:

  • Ability to find enjoyment in exercise(1)

  • Lower risk of eating disorder relapse(7)

  • Improved long term physical and mental health outcomes(8)

  • Lower risk of hospitalisation(9)

  • Decreased risk of stress fractures, repetitive strain injuries and other physical consequences of excessive exercise(10)

  • A wide array of physical and mental health benefits of exercise(11) 


References

  1. Reel J. J. The Right 'Dose' of Activity: Health Educators Should Promote Mindful and Intuitive Exercise. J Community Med Health Educ. 2012;2(9). doi:10.4172/2161-0711.1000e111

  2. Lichtenstein M, Hinze C, Emborg B, Thomsen F, Hemmingsen S. Compulsive exercise: links, risks and challenges faced. Psychol Res Behav Manag. 2017;10:85-95. doi:10.2147/prbm.s113093

  3. Taranis L, Meyer C. Associations between specific components of compulsive exercise and eating-disordered cognitions and behaviors among young women. International Journal of Eating Disorders. 2011;44(5):452-458. doi:10.1002/eat.20838

  4. Van Cauwenbergh D, De Kooning M, Ickmans K, Nijs J. How to exercise people with chronic fatigue syndrome: evidence-based practice guidelines. Eur J Clin Invest. 2012;42(10):1136-1144. doi:10.1111/j.1365-2362.2012.02701.x

  5. Nijs J, Girbes E, Lundberg M, Malfiet A, Sterling M. Exercise therapy for chronic musculoskeletal pain: Innovation by altering pain memories. Man Ther. 2015;20(1):216-220. doi:10.1016/j.math.2014.07.004

  6. Reel J. J. The relationship between exercise and eating disorders: a double-edged sword. Doing exercise psychology. 2015:259-273.

  7. Carter J, Blackmore E, Sutandar-pinnock K, Woodside D. Relapse in anorexia nervosa: a survival analysis. Psychol Med. 2004;34(4):671-679. doi:10.1017/s0033291703001168

  8. Holland L, Brown T, Keel P. Defining features of unhealthy exercise associated with disordered eating and eating disorder diagnoses. Psychol Sport Exerc. 2014;15(1):116-123. doi:10.1016/j.psychsport.2013.10.005

  9. Davis, C., Kennedy, S., Ravelski, E. and Dionne, M., 1994. The role of physical activity in the development and maintenance of eating disorders. Psychological Medicine, 24(4), pp.957-967.

  10. National Eating Disorders Association. Compulsive Exercise. National Eating Disorders Association website. https://www.nationaleatingdisorders.org/learn/general-information/compulsive-exercise. Updated 2018. Accessed November 20th, 2020.

  11. Warburton D, Nicole C, Bredin S. Health benefits of physical activity: the evidence. Can Med Assoc J. 2006;174(6):801-809. doi: 10.1503/cmaj.051351 

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