Does anyone else often feel overwhelmed by the myriad of conflicting messages we get surrounding exercise?! Many of us have been conditioned to associate movement solely with weight loss or a punishment for eating, a mindset that can take the joy and spontaneity out of physical activity. However, Principle 9 of Intuitive Eating, Movement: Feel the Difference, encourages a refreshing, liberating perspective on exercise.
Rather than focusing on burning calories or achieving a certain body shape, this principle invites us to reconnect with our bodies and rediscover the joy of movement in a way that feels nourishing and enjoyable. This principle challenges our existing beliefs about exercise, and teaches us how we can begin to move our bodies for the pleasure and well-being it brings, rather than from a place of guilt or obligation.
The Diet Culture’s Hold on Exercise
For many people, exercise has been hijacked by diet culture, turning it into a transactional activity, i.e. we exercise to “earn” or “burn off” food. This way of thinking frames exercise as a duty, rather than something to be enjoyed. We hear phrases like “no pain, no gain” or “burn it to earn it,” reinforcing the idea that exercise is primarily a tool for weight loss.
This messaging is powerful, especially on social media, from fitness challenges aimed at shedding pounds to apps tracking calories burnt. Have you ever said, or heard someone say, that a walk may as well not count unless they have something tracking their steps? The result is that movement becomes something that needs to be tracked and calculated and becomes something people may dread, or worse, something we avoid altogether because of the pressure and guilt attached to it. For many clients I work with, this relationship with exercise is one of the key factors contributing to feelings of shame and frustration.
However, Intuitive Eating Principle 9 asks us to let go of these external metrics and reframe our relationship with movement. It’s not about punishing the body; it’s about celebrating and connecting with it in a meaningful way.
Reclaiming Joyful Movement
What exactly does it mean to “Feel the Difference” when it comes to movement? It starts by shifting our mindset from one that views exercise as a chore, something we need to do to lose weight, to one that values how movement makes us feel, both physically and emotionally.
Here are some ways to move towards embracing this shift:
- Focus on How Moving Your Body Feels, Not How It Looks
Traditional fitness culture often emphasises appearance or performance outcomes, for example how your body looks or how many reps or miles you can achieve. In contrast, intuitive movement is about tuning into the sensations in your body while you’re moving. Do you feel energised, relaxed, or invigorated after a walk? Does a stretch in yoga help relieve tension in your back? These sensations matter far more than how many calories you’ve burned or whether your body changes in any specific way.
I encourage clients to explore movement in a variety of forms, from dancing in the kitchen to stretching before bed (yes these are both ways you can move your body!) The goal is to find activities that feel good and are sustainable for you, rather than rigidly adhering to an exercise regime that you think you “should” follow.
- Experiment with Different Types of Movement
Movement can come in many forms, not just what we typically think of as “exercise.” Whether it’s gardening, cycling to work, playing with your kids, or even walking around the supermarket – all movement counts! The key is to find activities that you genuinely enjoy and want to do, rather than what you think you should do.
For some people, the gym might be the place they feel happiest moving their body, while for others, the gym might feel intimidating or unenjoyable. Some people might love a sweaty HIIT class, whilst others dread the idea of this! It’s perfectly okay to find joy in activities such as swimming, hiking, dancing, or even taking a walk. Remember, the best movement is the kind you want to keep doing, not the one that feels like a punishment.
- Embrace Your Body’s Needs and Limits
Another essential aspect of this principle is honouring your body’s own unique needs and abilities. This means acknowledging that some days your body might crave some movement, while other days it may need rest. Intuitive movement encourages you to listen to your body and respect its cues.
We can too often have a cultural focus on pushing through discomfort or “sucking it up,” whether that’s related to work or fitness. But Intuitive Eating, and this principle in particular, remind us that self-compassion is key. If your body is telling you it needs a break, it’s important to honour that. Moving intuitively means trusting yourself to know what’s best for your body in each moment.
Common Myths About Intuitive Movement
One of the concerns I often hear is that if someone isn’t pushing themselves or following a strict exercise regime, they won’t move enough or might lose control over their health. However, it’s essential to recognise that movement doesn’t have to be all or nothing. Here are some common myths and the truths behind them:
Myth 1: Intuitive Movement Isn’t Effective for Fitness
The idea that you must be constantly tracking, measuring, or pushing yourself for exercise to be effective is rooted in diet culture. In reality, when you move intuitively, you’re more likely to find activities you enjoy and will stick with long-term. This, in turn, means you’re more likely to move regularly, which benefits your physical and mental health in sustainable ways.
Myth 2: You Have to Exercise Intensely to Be Healthy
While vigorous activity can be beneficial, gentle forms of movement such as walking, stretching, or yoga are equally valuable for health and well-being. I remember being told once that in order for something to count as ‘exercise’, I had to be out of breath, but movement doesn’t have to leave you breathless or drenched in sweat to be worthwhile!
Myth 3: Rest Days Mean You’re Failing
In the intuitive eating approach, rest is an essential part of respecting your body. Exercise and rest should balance each other. You aren’t failing by taking a day off, you’re actually supporting your body’s overall well-being.
Rebuilding a Compassionate Relationship with Movement
Ultimately, the goal of Intuitive Eating Principle 9 is to foster a healthier, more compassionate relationship with movement. It encourages us to let go of the perfectionist mindset that diet culture often imposes, and instead, focus on how movement actually feels and the joy it can bring. By tuning into our body’s needs and discovering activities we genuinely enjoy, we can create a sustainable, fulfilling movement practice that supports our overall well-being.
It’s worth acknowledging here that I am aware of the barriers that may exist around movement. The weather, work schedules, and our relationship with public spaces (women not wanting to walk/run in the dark etc) can sometimes make it harder to engage in regular physical activity. But by adopting a flexible and intuitive approach, it becomes easier to adapt, make small changes, and find moments of movement throughout the day.
Final Thoughts
This principle encourages us to pay attention to our bodies and feel the difference movement makes, rather than focusing on external outcomes like weight or appearance. By shifting our focus to how movement feels and engaging in activities we genuinely enjoy, we can reclaim a sense of freedom and joy in moving our bodies. Whether it’s taking a peaceful walk in nature, dancing in the living room, or enjoying a gentle stretch before bed, the goal is to move in ways that nourish both body and mind.
If you’ve been struggling with building movement into your life, or if the idea of movement has become something stressful or guilt-ridden, Principle 9 offers a chance to rebuild that relationship. Remember to move for joy, for well-being, and most importantly, for you.
