Exercise Isn’t One-Size-Fits-All: 3 Things I’ve Learned About Movement and Health
Lesson 1: Too Much Exercise Can Be Detrimental if You’re Under Chronic Stress
We often hear that exercise is a great stress reliever, but for those with chronic stress or HPA axis dysfunction (commonly known as adrenal fatigue), too much exercise can do more harm than good. High-intensity workouts, while beneficial in moderation, can elevate cortisol levels and overburden your already stressed body.
The Problem with “No Pain, No Gain”:
The old “no pain, no gain” mindset pushes the idea that exercise must be intense and uncomfortable to be effective. But overdoing it often leads to injury, burnout, and negative health outcomes like increased inflammation and hormone imbalances. Exercise should challenge your body, not break it down.
What Happens When You Overdo It:
Elevated cortisol levels can lead to fatigue, disrupted sleep, and even weight gain, particularly around the midsection.
Chronic overtraining can suppress your immune system, leaving you more vulnerable to illness.
Excessive exercise without proper recovery can impair muscle repair and increase the risk of injury.
What to Do Instead:
Focus on restorative activities like yoga, Pilates, or walking, which support your body without overloading it.
Incorporate active recovery days to allow your body to heal and recharge.
Listen to your body’s cues—fatigue, disrupted sleep, or feeling "wired but tired" are signs you may need to scale back.
Lesson 2: Walking Is One of the Best Exercises for Your Health
In a world obsessed with intense workouts and the latest fitness trends, it’s easy to overlook the power of a simple walk. Walking is accessible, gentle on your body, and comes with a host of health benefits.
Why Walking Works:
Improves Cardiovascular Health: Regular walking strengthens your heart, reduces blood pressure, and improves circulation.
Supports Mental Health: Walking outdoors, especially in nature, reduces stress and boosts mood by lowering cortisol and increasing serotonin.
Maintains a Healthy Weight: Walking helps regulate blood sugar, boosts metabolism, and supports weight management. Ever notice how you don’t gain weight on vacation when you’re walking everywhere? It’s an effortless way to stay active without feeling like exercise.
Enhances Recovery: Walking after meals can aid digestion and regulate blood sugar levels, reducing the likelihood of energy crashes.
How to Incorporate More Walking:
Start your morning with a 10–20 minute walk to sync with your circadian rhythm.
Take short walks during work breaks to improve focus and energy.
Invite a friend or family member to walk with you for a mix of exercise and connection.
Lesson 3: Exercise Is Self-Care, Not Punishment
One of the most transformative things I’ve learned about exercise is that it’s not about "burning off calories" or "earning your food." Exercise is about caring for your body, celebrating its capabilities, and finding joy in movement.
Shifting the Mindset:
When exercise feels like a chore or punishment, it can lead to burnout or resentment. Instead, focus on movement that makes you feel good—mentally and physically.
Prioritize consistency over intensity. It’s better to enjoy 20 minutes of gentle movement every day than to dread an intense workout twice a week.
Movement isn’t just about the gym. Dancing, gardening, or playing with your kids all count as exercise.
Practical Ways to Embrace Movement as Self-Care:
Try different forms of exercise until you find something you genuinely enjoy, whether that’s swimming, tai chi, or strength training.
Set goals that prioritize how you feel (e.g., energized, strong, or calm) rather than focusing solely on appearance or weight.
Celebrate small wins—like feeling more flexible or walking further than you could last month.
Exercise is About Balance, Simplicity, and Joy
Exercise doesn’t need to be extreme to be effective, and it’s certainly not "one-size-fits-all." Whether you’re managing chronic stress, looking for gentle ways to stay active, or rediscovering the joy in movement, these lessons can help you approach exercise with balance and kindness.
By focusing on what feels right for your body, incorporating simple activities like walking, and viewing exercise as self-care, you can create a sustainable routine that supports your health and happiness.
Are you ready to rethink your approach to exercise? Let’s work together to create a movement plan that fits your unique needs and goals. Schedule a consultation today to get started on a path to better health!