Exercise as Self-Care

Exercise serves many important functions - it keeps our bodies humming, it reduces stress and boosts mood, it can help regulate hormones and it benefits our immune and possibly nervous systems. But when it comes to weight loss, exercise, for me, it not where it's at.

In recent years we've seen data about the exercise paradox, namely that hunter-gatherers who labor outdoors all day burn about the same calories as office workers. It turns out, humans can only burn so many calories in a day before the body starts to conserve, perhaps similar to calorie conservation that results from reduced calorie consumption.

Whatever the case, the easiest weight I ever lost was from reducing the intensity and duration of exercise. For the first time since I could remember, I wasn't starving. My sense of deprivation disappeared, and my cravings dialed-down significantly. I traded mile-long runs for more enjoyable walks and hikes, and I had the energy to do various household chores that I previously found tiring and annoying. I agree that strength training remains enormously important for bone density and overall health and can be achieved without nautilus equipment, for example, with yoga, Pilates and hauling groceries.

Less hunger equals less calories consumed. And while there is no magic bullet, the most bang for buck in the weight loss equation is lower calorie intake. Going for a five mile run burns about 500 calories, and it's a lot of work. The problem, for me, is that I was ravenous. The result was either starving myself (which I've done and never works out well), or eating until I felt satisfied (basically more calories than I expended). Perhaps more concerning was the exhaustion and muscle tightness - meaning I was probably moving less for the rest of the day. All these effects were counterproductive and basically sabotaged my success.

When I gave up running (at age 40) I quickly lost 10 pounds -- and it wasn't muscle. I had, in fact, experienced the same phenomenon after college, when I was no longer teaching fitness classes. For me, it was a lot easier to eat less than it was to spend all that energy exercising. I still exercise daily because I enjoy it and because I feel better when I do. But I'm not killing myself in the process. I feel more ease, more enjoyment, and I'm not turning to food as means of worthiness or reward.

Reasonable minds can disagree, but I did not find exercise to be an effective tool for weight loss. It is, however, necessary for self-care, and can absolutely be a path for self-discovery, self-love, and self-liberation, and joy.