Written By: Sarah Steinmeyer, Ph.D.
Licensed Clinical Psychologist
Director, Eating Disorders Treatment Program
Exercise can bring a level and accomplishment as well as promote health. However particularly for people who struggle with eating disorders, what begins as a desire to attain a healthy goal can become form of intense mental and physical punishment: there is an obsessive interest in weight, calories consumed, and excessive training, often to the point of physical injury. In fact, what begins as compulsive exercise may progress into a more complex eating disorder.
The 2007 guidelines from the American College of Sports Medicine and the American Heart Association recommend a healthy adult under age 65 get 30 minutes of moderately intense cardio exercise 5 days a week or 20 minutes of vigorous cardio 3 days a week and strength-training exercises twice a week. In contrast, compulsive exercisers adhere to a rigorous and inflexible training schedule, usually working toward goals that are increasingly difficult and in fact unhealthy to achieve. “Guidelines” become “rules” which must not be broken. As expectations approach the impossible, the inevitable failure to meet them prompts feelings of irritability, anger, inadequacy and guilt.
These destructive “rules” often come out of one of the thought patterns which have been characterized as cognitive distortions. They are strongly exaggerated or irrational beliefs that generate fear and other negative emotions, and which drive behaviors that are often destructive. It is always the case that these “rules” don’t lead to a sense of pride or accomplishment but rather elicit failure and despair when they are not followed exactly, as is ultimately always the case. Below are some of the most common cognitive distortions as that apply to exercise.
While these thought patterns are common to everyone, when they are me major sources of motivation and self-esteem, particularly with reference to self-image, health, and exercise, they can become dangerous. Cognitive therapy emphasizes identifying these faulty ideas and replacing them with healthier, more reasonable and realistic alternatives. Here are some effective strategies for doing so .
What are your choices? We can avoid feeling helpless when we recognize that our behavior is always under our control. If you miss a workout because you did what someone else wanted you to do, it was still your choice. You can make a different choice if the same thing happens again. Owning your power is a great way to deal with feelings of helplessness, and a major factor in building self-esteem.
Replacing cognitive distortions is not easy, nor does it happen quickly, no matter how determined we are. Be patient with yourself if you slip into old patterns, and celebrate the changes as you notice you are taking on a healthier point of view. You will find that your exercise routine becomes more effective and gratifying as a result.