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Lori Brown, MEd, RDN, RYT-200, one of Within’s Registered Dietitians and Certified Intuitive Eating Counselor, answers some questions about how movement can be beneficial when recovering from an eating disorder. She also explains how treatment at Within incorporates movement, like yoga, strength training, and meditation, into personalized programs.
There are health benefits of movement both physically (cardiovascular stamina, hormone balance, bone strength) and psychologically (improved depression, stress management) for everyone, including those in recovery from an eating disorder.
Improvements in weight restoration (as clinically indicated), fitness markers, self-esteem, body image, and eating pathology are some of the benefits of including movement as part of an eating disorder treatment program. Additionally, there is evidence that movement in conjunction with treatment can decrease anxiety, a drive for thinness, depression, and disordered exercise patterns.
Within currently offers three broad categories of movement. All levels of movement utilize the talk test as a method to assess intensity level. Our first category is intended for those re-introducing movement and focuses on mindful forms of movement, for example:
As patients are clinically appropriate, they may explore more variety in movement types that could include Pilates, Strength Training, and Yoga Flow. These groups typically include 25-30 minutes of supported movement with a check-in at the beginning, during, and after. Instructors are trauma-informed and utilize invitation language so patients can explore what feels best for them.
Once patients exhibit progress, they have the opportunity to practice movement on their own (i.e., without support from instructors) under the direction of individualized plans co-created with their dietitian.
Movement is so variable, and there are a number of ways people can incorporate movement into their lifestyle. The first consideration is to stay connected to your sense of self and ensure that movement is something you authentically desire to engage in.
Factors affecting how much movement is possible include finances, time, nutritional intake, and access. Many of us have considered movement as a narrow offering, for example, going to the gym. However, remember that movement is anything that utilizes your body's energy. This can look different for anyone and can be informal, such as walking to get your mail, unloading groceries, or catching up with a friend for a walk.
There are different types of movement (often referred to as strength, cardiovascular/endurance, balance, flexibility). Because they all have value for the body, exploring a variety of movement options could be helpful. Variety and mindfulness are important for sustainability.
The book Intuitive Eating by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND, has a great definition of mindful movement and what to consider when exploring it. They say that mindful movement:
It is important to remember that there is no obligation to engage in a movement practice. It may not be realistic for this season, or you may have other barriers to engaging in movement. It can be worth exploring what feels like something you desire to engage in rather than something that feels like you “should” do and carry shame and guilt.
Movement can be a normal part of life (e.g., tending to our home or family, walking to work). If we find ourselves avoiding most forms of movement, we want to be curious about this. Avoidance can be part of the eating disorder, and taking the time to understand how the eating disorder can be interwoven with movement is important.
If you feel movement is not part of the eating disorder or you’re in a place where you are repairing your relationship with movement, it may be helpful to begin exploring movement that you did in childhood. For example, maybe you played soccer as a child and loved it. Is it possible to find an adult recreational league?
Another idea is to create a movement bucket list, including types you have found yourself thinking, “That looks fun/interesting,” and find a buddy to explore something new. Give yourself permission to not be an expert but to try things with an open and curious mind. Have realistic expectations and pace back into movement slowly, paying attention to how it feels physically, mentally, and emotionally.
Disclaimer about "overeating": Within Health hesitatingly uses the word "overeating" because it is the term currently associated with this condition in society, however, we believe it inherently overlooks the various psychological aspects of this condition which are often interconnected with internalized diet culture, and a restrictive mindset about food. For the remainder of this piece, we will therefore be putting "overeating" in quotations to recognize that the diagnosis itself pathologizes behavior that is potentially hardwired and adaptive to a restrictive mindset.
Disclaimer about weight loss drugs: Within does not endorse the use of any weight loss drug or behavior and seeks to provide education on the insidious nature of diet culture. We understand the complex nature of disordered eating and eating disorders and strongly encourage anyone engaging in these behaviors to reach out for help as soon as possible. No statement should be taken as healthcare advice. All healthcare decisions should be made with your individual healthcare provider.
