Exercise in Eating Disorder Recovery

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Introduction

In this article, I shine a spotlight on a sensitive yet empowering topic: the role of physical activity in recovery from disordered eating especially in bulimia and binge eating. While physical movement is a foundational pillar of a healthy lifestyle, in recovery it can be both a powerful ally and, when misused, a potential risk. This article is not just about fitness—it’s about healing. ✨

My goal is to explore how movement can become a tool for self-care, connection, and resilience. We’ll look at the benefits of exercise, but also caution against the dangers of compulsive movement used to control weight or as a form of punishment. My dear reader, it’s time we reclaim physical activity as a joyful, nourishing practice that enhances recovery, not hinders it.

Now, let’s address a basic question about what actually a healthy recovery can look like.

What is a Healthy Recovery?

A healthy recovery is about balance and compassion. 💚 It’s not just about eating well or exercising—it’s about creating a life where your body, mind, and emotions feel supported. In this context, physical activity should be approached with mindfulness. The aim isn’t to burn calories but to foster body awareness, reduce stress, and support emotional regulation. Based on my own experience being bulimia and binge eating recovered and thriving in recovery, a truly healthy lifestyle includes:

  • Nourishing the body with wholesome, balanced meals.
  • Moving with intention, not obsession.
  • Getting restful sleep.
  • Managing stress with supportive tools, not avoidance or restriction.
  • Choosing activities that cultivate joy and connection.

Benefits of Physical Activity

Generally speaking, physical activity is essential for a healthy lifestyle, and our bodies, designed for movement, thrive on it. In our modern, sedentary lifestyles, it’s important to incorporate regular exercise to maintain health and well-being. When we move more, our hearts get stronger, our muscles get tougher, and we can bend and stretch better. It also makes us feel happier and less stressed or worried. Plus, it keeps away big health problems like heart disease, diabetes, and high blood pressure, and can even make us feel less sad or anxious.

Physical exercise, like wakeboarding I enjoy, isn’t just great for your body—it’s a powerful boost for your mind too. Movement helps release stress, sharpen focus, and lift your mood. Whether it’s on water or land, staying active is one of the best ways to reconnect with yourself and feel truly present.

Exercising doesn’t just help our bodies; it’s great for our minds too. It can help us think clearer and feel more awake. It also helps us sleep better at night, reduces pain if we’re hurting, and fights off germs so we don’t get sick as often. Moving around can also make our skin look better and help us make friends, especially if we play team sports or join exercise classes.

The Dual Nature of Exercise in Recovery

Now we know that physical activity brings immense benefits. But for those in recovery, exercise can sometimes become another form of control or punishment. Many who’ve battled disordered eating have used excessive exercise as a way to purge or compensate. This can delay healing and reinforce the same damaging beliefs that drive disordered behaviors.

That’s why I believe that the focus must shift. Movement in recovery is not about aesthetics or numbers on a scale. It’s about reconnecting with your body in a respectful way. Light to moderate activities—like walking, yoga, or dancing—can elevate your mood, improve sleep, and release pent-up emotions without overwhelming the nervous system.

My Journey With Exercise

Growing up, I was always active. I loved sports and played volleyball in school, enjoyed football with friends, and was a keen runner. I often had great results too. Despite this, I never wanted to pursue anything professionally because my real passion was in academics. Subjects like history, English, and Polish language fascinated me, and I dreamed of becoming a teacher, not an athlete.

Things started to shift when I went on my first diet. I read online that people burned calories through exercise to lose weight, so I began to do the same. By the time I was 18, exercise sadly became a purging tool. I would overeat and then compensate by running (even at night which was so dangerous!), especially while preparing for a half marathon during my university years. I was stuck in a cycle of constant bingeing and training.

Abusing exercise in eating disorder.
What began as joyful runs turned into obsession. I ran to burn calories, even at night, and tracked my body with daily photos—driven more by fear than freedom.

Later, I entered a ‘bodybuilding’ phase. I was never professional, but I spent hours in the gym chasing a six-pack. Looking back, my relationship with movement was far from healthy. Exercise became punishment. I was obsessed with burning calories. I would keep moving my arms and legs even when sitting, running just to ‘earn’ food, or suppressing hunger so I could binge later.

In my bodybuilding phase, I chased the “perfect” body lifting heavy, running daily, all to get that six-pack. But behind the strength was exhaustion, overtraining, and a constant need to prove my worth through appearance.

When I entered recovery, I stopped all of that. I let go of pushing myself and returned to gentle, grounding practices 🌿 such as morning walks, sun exposure, light stretching, and yoga. It felt nourishing. My body began to thrive. These days, I take long daily walks, sometimes do Pilates at home, and join classes purely for fun. Ironically, this is when I’ve looked and felt my best. For nearly seven years now, I’ve felt the healthiest I’ve ever been—without intense sweating or punishment. Movement is now an act of love, not control.

For a long time, I believed that true benefits from exercise, including the release of endorphins (those feel-good chemicals our bodies produce during intense physical activity) could only be achieved through sweating profusely and enduring brutal workouts. I thought that the harder I pushed myself, the better I would feel afterward, thanks to the surge of endorphins. However, this mindset led me down a path to burnout, making exercise a chore I dreaded rather than enjoyed.

Through this experience, I’ve learned that chasing this feeling through excessive exertion wasn’t sustainable. Realizing the importance of the rejuvenating aspect of exercising and enjoying what I do for fitness, I shifted my approach. Now, I choose exercises that I genuinely look forward to, such as brisk walking while listening to my favorite podcasts, joining a lively Zumba class, or doing strength exercises at the gym with friends. This change has transformed my relationship with exercise. It’s no longer about pushing through pain to feel good later; it’s about feeling good throughout the process.

Reframing Physical Activity: From Obligation to Enjoyment

In recovery, it’s essential to transform exercise from a rigid obligation into a source of empowerment and self-expression.

Now, I move with love, not pressure. Nature walks give my body what it needs—movement, peace, and care—all without obsession or punishment.

When we find joy in movement, we’re more likely to be consistent, present, and gentle with ourselves.

Here’s how to keep movement aligned with your healing:

  • Listen to your body. If you’re tired or emotionally overwhelmed, rest is just as productive as movement.
  • Drop the all-or-nothing mindset. A 10-minute walk counts. Gentle stretching counts. Movement doesn’t have to be intense to be valuable.
  • Explore variety. Try nature walks, dance, swimming, or group activities that feel less like workouts and more like fun.
  • Avoid triggering environments. If gyms bring up body image stress, explore outdoor or at-home alternatives.

Integrating Gentle Movement into Daily Life

Daily movement in recovery doesn’t need to be planned as a strict routine. In fact, incorporating gentle activity throughout the day can be more sustainable and supportive for recovery. Here are some of my favourite mindful ways to do that:

Stretching Breaks: Take short breaks between work sessions to stretch your muscles. This helps in reducing stiffness and improving circulation.

Walking During Calls: If you have phone calls or virtual meetings, consider walking while you talk. This can be a simple way to move gently, especially for those who spend a lot of time on the phone.

Invest in a Walking Treadmill: If budget allows, purchasing a walking treadmill can be a great investment. I have one and used it in winter. Position it in your workspace so you can walk slowly while working, especially during tasks that don’t require intensive computer use.

Morning Yoga or Stretching Routine: Start your day with a gentle yoga or stretching routine. This can help wake up your body, improve flexibility, and set a positive tone for the day.

Stand-Up Desk: If possible, use a stand-up desk or a convertible desk that allows you to alternate between sitting and standing while working.

Regular Walks: Incorporate walks into your daily schedule.

📚 Aim for a walk in the morning, afternoon, and evening to break up your day and get fresh air. 5-10 minutes is more than enough, aim for more if you wish and have time for it.

Lunchtime Strolls: Use part of your lunch break for a quick 15-minute walk. This can help clear your mind and improve digestion.

Parking Further Away: When running errands or going to work, park further away than necessary to add a few extra steps to your routine.

Taking the Stairs: Opt for the stairs instead of the elevator whenever possible to increase your daily step count and strengthen your leg muscles.

Desk Exercises: Perform simple exercises at your desk like leg lifts, seated marches, or ankle rotations.

Post-Work Walk or Bike Ride: Unwind after work with a walk or bike ride. This can be a great way to decompress and transition from work mode to personal time.

Walking Meetings: If you have in-person meetings, suggest a walking meeting. This can be a productive way to discuss ideas while staying active.

Stretching Before Bed: End your day with a gentle stretching routine to relax your muscles and prepare for a good night’s sleep.

Dimensions of Healthy Movement

In my experience, understanding the dimensions of healthy exercise means looking beyond performance. Movement should be:

  • Personalized: Find what you like to do, not what you think you should do.
  • Adaptable: Allow flexibility—some days may be for strength, others for stillness.
  • Social when possible: Connection is healing. A walk with a friend can uplift both body and spirit.

For a long time, I believed that true benefits from exercise, including the release of endorphins—those feel-good chemicals our bodies produce during intense physical activity—could only be achieved through sweating profusely and enduring brutal workouts. I thought that the harder I pushed myself, the better I would feel afterward, thanks to the surge of endorphins. However, this mindset led me down a path to burnout, making exercise a chore I dreaded rather than enjoyed.

Some days, my body asks for stillness instead of steps.
Outdoor meditation or gentle yoga helps me slow down, breathe deeply, and reconnect—with nature and myself. Movement is healing, but so is rest. 💚

Through this experience, I’ve learned that chasing this feeling through excessive exertion wasn’t sustainable. Realizing the importance of the rejuvenating aspect of exercising and enjoying what I do for fitness, I shifted my approach. Now, I choose exercises that I genuinely look forward to, such as brisk walking while listening to my favorite podcasts, joining a lively Zumba class, grounding or doing some pilates at home. This change has transformed my relationship with exercise. It’s no longer about pushing through pain to feel good later; it’s about feeling good throughout the process. This approach not only makes me happier but also keeps me excited about staying active, proving that the real goal of physical activity is to enhance both health and happiness.

Please kindly remember, the goal of physical activity is to enhance your health and happiness. By finding a comfortable intensity and engaging in activities you love, you’re more likely to stick with your exercise routine long-term, reaping both the physical and mental benefits of staying active. And this is what we are hoping for here.

Physical Activity and Emotional Regulation

Exercise helps regulate mood and can provide a healthy outlet for emotional stress. However, in recovery, it’s important that exercise doesn’t become the only coping tool. Pair it with journaling, creative expression, or breathwork. Movement can release emotion from the body—but healing also requires emotional processing. Gentle modalities like restorative yoga, tai chi, or even guided stretching can ground the nervous system. These forms support nervous system regulation, which is often dysregulated in people recovering from eating disorders.

Exercise and Compulsive Eating

Exercise can play a crucial role in managing compulsive eating and compulsive food behaviors. However, it’s essential to recognize another aspect: the risk of compensating for food intake with excessive exercise. This approach can perpetuate a harmful cycle of binging and purging through exercise, which is detrimental to both physical and mental health. The key is to engage in physical activities that foster a healthier relationship with the body, focusing on self-care rather than calorie burning.

Mild walks, gentle yoga, and stretching are ideal forms of exercise for those dealing with compulsive eating behaviors. These activities promote mindfulness, reduce stress, and encourage a positive body image without the intensity of rigorous workouts. They help in releasing endorphins, enhancing mood and well-being, which can naturally decrease the urge for compulsive eating. Additionally, these forms of exercise emphasize body awareness and acceptance, crucial for rebuilding a healthy self-image and breaking the cycle of eating disorders.

For individuals struggling with these challenges, it’s important to select exercises that bring joy and relaxation rather than those focused solely on physical exertion or weight management. Practices like tai chi, Pilates, and gentle aquatic exercises can also be beneficial. These activities not only provide physical benefits but also help cultivate a sense of peace and balance within the body and mind.

🫂 Note: Please kindly consultation with healthcare professionals is vital in these cases. They can provide guidance on integrating the right kind of exercise into the treatment plan, ensuring it supports recovery and overall well-being. The ultimate goal is to create a sustainable, positive approach to physical activity, one that nurtures both the body and the mind.

Exercise and the Menstrual Cycle

Women in recovery should be especially mindful of syncing exercise with their menstrual cycle. Hormonal fluctuations can impact energy levels and stress resilience. Understanding how the menstrual cycle impacts exercise routines and movement in recovery is, in my experience, crucial to work with our bodies, not against them.

The menstrual cycle, typically lasting about 28 days, influences energy levels and physical capabilities. Tailoring exercise routines to align with the different phases of the menstrual cycle can not only enhance workout effectiveness but also ensure comfort and health. Let’s delve into how each phase – menstrual, follicular, ovulation, and luteal – affects physical activity and what types of exercises are most beneficial during these periods.

🌸 Menstrual Phase (Day 1-5): Light activities like yoga, walking, or gentle stretching can be beneficial during this phase as energy levels might be low and some women experience discomfort.

🌱 Follicular Phase (Day 6-14): This phase often brings increased energy levels. It’s a good time for more intense workouts like cardio, strength training, or high-intensity interval training (HIIT).

⚡️ Ovulation Phase (Day 15-17): Energy levels are typically high. Women might find they can perform vigorous exercises like sprinting or heavy weightlifting more effectively during this phase.

🌖 Luteal Phase (Day 18-28): As energy levels start to decrease, it might be beneficial to switch to moderate exercises like brisk walking, moderate cycling, or Pilates.

Conclusion

Physical activity can be a vital, healing force in recovery from disordered eating—but only when approached with care, intention, and self-compassion. It’s not about burning calories. It’s about rebuilding trust in your body, tuning into its needs, and creating new patterns of connection and joy.

Physical activity can be a powerful part of healing when it’s rooted in care, not control. 🫶🏻
It’s not about burning calories, but rebuilding trust with your body. For me, that means walking in nature, moving gently, and doing what I truly enjoy.

By moving gently and joyfully, you’re not just working out—you’re working in. You’re cultivating resilience, calm, and self-love. Let this guide be your gentle reminder: you are not in a race. You are on a journey. Every mindful movement is a step toward deeper healing.

Let this article serve as a guide and an inspiration to take that first step, or the next step, on your journey to a healthier, happier you. Remember, it’s not about perfection but progress, not about high intensity but enjoyment, and not just about the physical benefits but the joy and fulfillment that a physically active lifestyle brings.

References and Resources

Frequently Asked Questions

Is it okay to take breaks from exercise during recovery?

Yes, absolutely. Rest is part of healing. If your body is asking for stillness, it’s important to listen. Taking time off from structured movement can help repair your relationship with exercise, especially if it was once tied to punishment or control.

What kinds of exercise are safe during eating disorder recovery?

Low-impact, mindful movements like yoga, walking, stretching, swimming, or dancing can be supportive. The key is to choose activities that make you feel connected to your body—not those driven by guilt, fear, or the need to burn calories.

How can I tell if I’m using exercise in a disordered way?

Ask yourself: Am I working out because I enjoy it, or because I feel I have to? Do I feel anxious or guilty if I miss a workout? Do I push through exhaustion or pain? If movement feels rigid or compulsive, it may be time to reflect and seek support from a professional.

Can physical activity help reduce binge urges or emotional eating?

Yes, when used gently and mindfully. Movement like walking or breath-focused yoga can help release stress and regulate emotions, making it easier to respond to urges with compassion rather than reaction. But it’s not a cure-all; it’s one of many tools in recovery.

How can I rebuild a healthy relationship with exercise after recovery?

Start small. Focus on how activities feel, not how many calories they burn. Explore new forms of joyful movement and surround yourself with people who support your healing. Rebuilding trust with your body takes time—but every mindful step helps.

Author - Agness Walewinder

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