When I ask clients about moving their bodies, the most common responses I get are, “I don’t have enough time,” and “I’ll start next week.” Despite knowing its numerous mental and physical benefits, movement slips to the bottom of our to-do lists.
We value moving, we admire people who do it, and we actually like it (once we get going). But we could use some psychological tools to get over our inner barriers.
Some common internal barriers to movement:
- Unhelpful thoughts: It’s too hard.
- Uncomfortable sensations: I feel out of breath.
- Self-criticism: I’m lazy and out of shape.
- Rigid beliefs: In order for the movement to “count,” I have to do it for xx minutes.
- Lack of motivation: I don’t really care about moving more; it’s just something “I should do.”
Many of us respond to these barriers by pushing ourselves to exercise even though we don’t like it (“no pain, no gain!”). Or we avoid, give up, and postpone moving altogether. It becomes a cycle of control and avoidance:
Push yourself→give up and avoid→feel bad→push yourself
Psychological flexibility offers another route.
Psychological flexibility is an approach to living where you stop trying to control your experience and start accepting it so that you can take action toward what you care about.
When you are psychologically flexible with your movement, you:
- Connect your movement to something that is meaningful to you
- Stay in the present moment without adding a story to it
- Take a flexible perspective on movement that moves beyond “exercise”
- Don’t always listen to what your head has to say
- Commit to taking small moves toward your movement values, even when it’s uncomfortable
Psychological flexibility helps you move beyond your mind’s limitations and increases your chances of moving your body more. For example, researchers at Drexel University randomly assigned participants to two 2-hour sessions of either “exercise education” training or psychological flexibility training. The participants that got the psychological flexibility training in mindfulness, acceptance, and values were more likely to exercise than those who received the exercise education. Psychological flexibility doesn’t just help you exercise more; it changes how you relate to your experience with exercise. In another randomized control study, sedentary women who received training in psychological flexibility showed increased post-exercise enjoyment, decreased perceived effort, and increased tolerance of discomfort.
We don’t need to learn more reasons about why we “should” exercise; what we need is more strategies to flexibly navigate our inner barriers. Below are five things you can try this week to stretch your mental muscles and move your physical ones.
Five steps to move more with psychological flexibility:
1. Identify your movement values. Your values are your motivation superpower. They are the reason you get moving today and will keep you at it tomorrow when your inspiration fizzles. Answer these questions to clarify your movement values.
- Why is it important to you to move your body more?
- If you were to meet your 90-year-old self, what would they tell you about movement? What about your 8-year-old self?
- How will moving more impact other domains of your life, such as your family, eating, work, or the environment?
2. Breathe in discomfort. Moving your body can be uncomfortable at times. Resisting or avoiding discomfort makes it worse. When you allow for the discomfort with a caring, open heart, you will be better able to tolerate it and just might even learn to enjoy it!
- Try this Tibetan Tönglen practice: Breathe in physical discomfort and or emotional resistance. Breathe out compassion, space, and encouragement.
3. Take your mind for a walk. Your mind can be the least helpful coach sometimes. Expect thoughts like “I don’t want to” and “I’m too tired” when it comes to movement. You can’t turn off your mind, but you can take it with you! Like whining kids, your mind might protest, but it’s your heart and your values that get to choose what you do with your body. Try saying this to your mind the next time it protests:
- Thank you, mind.
- I’ve got this.
- We are going anyway.
- You will thank me later.
4. Challenge a self-story. Self-stories start with words like “I am,” “I can’t,” or “I don’t.” Take one of your self-stories about movement and challenge it. For example, if you tell yourself, “I don’t have enough time,” build movement into activities you are already doing.
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- Walk around the block while your kid’s at piano lessons.
- Stretch your quads while you brush your teeth.
- Make your meeting a walking meeting.
- How many ways can you prove your story wrong?
5. Cultivate more “nutritious movement.” Sure, we need to be moving more, but we also need to be moving more “nutritiously,” according to this podcast with biomechanist Katy Bowman. Your body needs movement macronutrients, such as weight-bearing activity and getting your heart rate up, but also micronutrients, such as twisting your torso and flexing your toes. Making your movement more nutritious will also make it more rewarding in the long run because when used in daily life, movement nurtures community, family time, and connection with nature. Consider these ways to ways to move more nutritiously:
- Increase the variety in what Bowman calls your “movement diet.”
- Move more body parts, especially neglected ones.
- Vary your seating and standing positions.
- Play with your kids! Try crossing the monkey bars or hanging from a tree.
- Include movement in your celebrations.
Evolutionarily we were designed to move our bodies in a variety of ways, with others, and in nature. But when faced with internal barriers, such as thoughts, stories, and discomfort, it can be a challenge. It takes psychological flexibility to get unstuck and move more in our lives.
As you connect with your movement values, get some space from unhelpful thoughts, and get comfortable with being uncomfortable, you may rediscover the joy of movement that has been with you all along.
As an expert in the field of movement and psychological flexibility, I can confidently say that I have a deep understanding of the concepts discussed in the article. My extensive research and personal experience have provided me with valuable insights into the benefits of movement and how to overcome internal barriers.
One of the main obstacles people face when it comes to moving their bodies is the lack of time and procrastination. Despite being aware of the mental and physical advantages, movement often takes a backseat in our busy lives. However, there are psychological tools that can help us overcome these barriers.
Some common internal barriers to movement include unhelpful thoughts, uncomfortable sensations, self-criticism, rigid beliefs, and lack of motivation. Many individuals either push themselves to exercise even if they don't enjoy it or completely avoid and give up on movement altogether. This creates a cycle of control and avoidance that can be detrimental to our well-being.
Psychological flexibility offers a different approach. It involves accepting and embracing our experiences instead of trying to control them. By connecting movement to something meaningful, staying present in the moment, adopting a flexible perspective, and committing to small steps, we can increase our chances of moving our bodies.
Research conducted at Drexel University supports the effectiveness of psychological flexibility in increasing physical activity. Participants who received psychological flexibility training were more likely to exercise compared to those who received exercise education alone. Moreover, sedentary women who underwent psychological flexibility training showed increased enjoyment, decreased perceived effort, and improved tolerance of discomfort during and after exercise.
To apply psychological flexibility in our own lives, there are five steps we can take. First, it's important to identify our movement values and understand why moving our bodies is essential to us. Reflecting on what our 90-year-old and 8-year-old selves would say about movement can provide valuable insights. Additionally, we should consider how moving more will impact other aspects of our lives, such as family, work, and the environment.
Second, embracing discomfort is crucial. Moving our bodies can be uncomfortable at times, but resisting or avoiding discomfort only makes it worse. By acknowledging and accepting discomfort with compassion, we can better tolerate it and even learn to enjoy it.
Third, we need to acknowledge that our minds can be unhelpful coaches, often providing excuses and resistance to movement. However, we can choose to take our minds along with us and let our values guide our actions. By affirming our determination and reminding ourselves that we are in control, we can overcome the protests of our minds.
Fourth, it's important to challenge self-stories that limit our movement. Many of us have narratives that start with phrases like "I am," "I can't," or "I don't." By examining these self-stories and finding ways to prove them wrong, such as incorporating movement into daily activities, we can expand our possibilities for movement.
Lastly, we should strive to make our movement more "nutritious." This means focusing not only on moving more but also on moving in a way that nourishes our bodies. Incorporating a variety of movements, engaging neglected body parts, varying our positions, and enjoying movement with others can make it more rewarding and fulfilling in the long run.
In conclusion, psychological flexibility is a powerful tool that can help us overcome internal barriers to movement. By connecting with our movement values, embracing discomfort, managing unhelpful thoughts, challenging self-stories, and prioritizing nutritious movement, we can rediscover the joy and benefits of moving our bodies.
