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Exercise and Disordered Eating: Finding Balance

Exercise can be a source of joy and community. What happens when exercise becomes unhealthy and what is the link with disordered eating? Today, we explore the ways exercise and disordered eating habits impact each other, and the importance of finding balance. Positive Effects of Exercise We all know that exercise has many amazing benefits […]
Exercise and Disordered Eating: Finding Balance

Exercise and Disordered Eating: Finding Balance

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Exercise can be a source of joy and community. What happens when exercise becomes unhealthy and what is the link with disordered eating? Today, we explore the ways exercise and disordered eating habits impact each other, and the importance of finding balance.

Positive Effects of Exercise

We all know that exercise has many amazing benefits for our bodies and minds. It can make our hearts and lungs strong, boost our muscles and bones, and even lift our mood and self-esteem. Exercise is a vital part of a healthy lifestyle, promoting strength and positivity, and is a great way to socialise, to create connections and feel a sense of community.

Finding the Right Balance

At least 60 minutes of physical activity each day is recommended for some young people. Activities like walking, swimming, football, dancing, skateboarding and gardening can be wonderful ways to stay active and feel great. But here’s the important thing: this recommendation might not apply to everyone, especially if you’re struggling with disordered eating and body image issues where exercise can become no longer healthy and enjoyable, but an approach to further control your weight or shape.

Exercise and Disordered Eating

Sometimes, exercise can become tangled up with unhealthy thoughts or behaviours. Compulsive exercise is when the need to exercise grows beyond what’s healthy for your body. It might lead to pushing yourself too hard, ignoring injuries, or even exercising to “make up” for what you’ve eaten. You may even begin to feel guilty for not exercising.

Understanding the Connection

For some people, exercise can be a way to control weight and shape. If exercise starts to control you instead, it can impact your physical and mental health. This might happen because of perfectionism, using exercise to cope with difficult emotions, or believing that exercise must always be intense to be effective.

Listening to Your Body

Did you know your body sends signals about what it needs? If exercise starts taking a toll on you—physically or emotionally—it’s time to listen. Signs like pushing through injuries, exercising every day without rest, or feeling guilty for missing a session can indicate an unhealthy relationship with exercise.

Let’s Challenge Unhealthy Exercise Habits

If any of these feelings sound familiar to you, it might be time to reach out for support. You’re not alone on this journey. Remember, exercise can be enjoyable and positive, not a source of stress or guilt.

Alex Bell, a Dietitian at East London NHS Foundation Trust, gives her best advice to someone who thinks they might be exercising unhealthily:

  • Gradually work toward reducing the length and intensity of your exercise whilst continuing to nourish your body with regular eating. You may find it more helpful to stop exercise all together for a while. The best approach is unique to you!
  • Fuel your workouts, and do not skip meals. Eat before and after your workouts.
  • Aim to incorporate rest and recover days to truly benefit from exercise.
  • Change it up! Introduce more variety of exercise. Compulsive exercise can often be numbers driven or repetitive in movement/duration.
  • Try incorporating exercise that is social as often the social benefits and joyfulness of exercise is lost when you focus only on the intensity. Try a group class outdoors, tennis or recreational swimming.
  • Fill your day with alternative activities that make you feel good.
  • See if you can practice occasionally checking-in with how your body is feeling each day – am I feeling strong and energised? Did the workout make me feel good and happy? Or am I feeling tired and sore?

Embrace Healthy Balance

Exercise is a wonderful tool for well-being, but it’s important to keep it balanced. Focus on listening to your body, seeking support when needed, and remembering that exercise can be a sociable and enjoyable activity. Remember, exercise might increase hunger and it’s important to give yourself more energy so your body can recover by eating. Together, we can work towards a healthier relationship with exercise and body positivity.

For more information, see our Body Image and Normal Eating module.

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