Break Free From Fitness Culture To Actually Start Enjoying Exercise
Let's dive into the topic of fitness culture. Fitness culture has largely shaped the beliefs and habits around exercise, nutrition, and wellness within our community.
Where does it come from?
Fitness culture is often driven by consumerism and marketing rather than solid scientific principles. It's heavily influenced by the people we're surrounded by and the messages we absorb on social media and through conversation.
When we become aware of how fitness culture shapes our beliefs, we can start to distinguish between marketing or doing what's genuinely beneficial for our bodies and overall well-being.
It's important to step back and evaluate why we're making certain health choices—are we doing it because it's truly good for us, or are we caught up in external pressures and trends? Understanding this can empower us to prioritize what truly matters for our health.
Fitness culture often leads people to believe:
Physical Appearance Equals Health: There's a pervasive belief that being fit means having a certain look, which can lead to unrealistic body standards and unhealthy behaviors.
Extreme Measures Are Necessary: The culture sometimes promotes extreme dieting or exercise routines as the only path to success, overlooking the importance of balance and sustainability.
Shortcuts Exist: The idea of quick fixes or miracle solutions is often perpetuated, leading individuals to seek out fad diets or supplements instead of focusing on long-term lifestyle changes.
Exercise Equals Punishment: Some people view exercise solely as a means to burn off calories or punish themselves for indulging in food, rather than embracing movement as a source of joy and vitality.
All-or-Nothing Mentality: There's a tendency to believe that if you're not exercising intensely or following a strict diet, you're not making progress, neglecting the value of consistency and moderation.
How to spot fitness culture?
All of us have likely been exposed to fitness culture at some point, and breaking free from its influence can be challenging. In fact, this culture can even create barriers that prevent people from going to the gym or getting started with their fitness journey.
Take a look at the marketing sound bites below. How many have you seen or believed to be true when it comes to being fit?
Let’s expand more on the truth:
You should not feel pain
You should not feel pain while exercising or intense pain after.
More is not better
We've been conditioned to believe that exercise is always beneficial and that more is better for achieving a lean physique. This mindset often leads us to think that we haven't done enough unless we're completely exhausted, pushing ourselves to the brink every day, or drenched in sweat after every workout.
However, the reality is quite different—more is not necessarily better. For many of us, excessive exercise can lead to joint damage and hormonal imbalances, hindering our progress toward our fitness goals. Sometimes, less intense and more strategic workouts can yield better results in the long run. It's important to find a balanced approach that supports our overall health and well-being without pushing our bodies beyond their limits.
There is no bulky muscle
The idea of "bulky muscle" is a misconception often used to discourage women from weightlifting. Initially, as you build muscle, there may be fat on top of the muscles, giving a fuller appearance. However, with consistent muscle-building efforts and proper nutrition, the fat layer diminishes over time. This transformation in body composition is a normal part of the muscle-building process.
Targeting problem areas every day will cause joint damage.
Our bodies require adequate recovery to thrive. The "more is better" mindset often clashes with our body's natural healing processes, potentially compromising overall health. Frequent and intense exercise, when overdone, can contribute to a less healthy metabolic state over the long term. It's essential to strike a balance that promotes recovery and supports our body's natural healing mechanisms for sustained well-being.
Calories burned, do not matter for results
Calories burned during workouts don't determine results. Our bodies have a daily limit on calorie expenditure based on size. On average, most people burn around 800 active calories daily. Consistently reaching this limit is sufficient. Exceeding it can disrupt energy balance by diverting energy from vital functions like digestion and hormones. Instead of fixating on the number of calories burned, focus on staying active throughout the day. Incorporate short strength workouts, walks, and regular movement.
10,000 steps is not backed by science
The idea of reaching 10,000 steps as a gold standard for daily activity originated as a marketing strategy to sell pedometers, rather than being based on scientific evidence. In reality, the number of steps you take isn't the most crucial factor when it comes to cardiovascular health and overall fitness. What matters more is the quality and intensity of your cardio workouts, as well as how effectively you recover.
If you're currently using step tracking as a tool to monitor and achieve your cardio goals, that's perfectly fine—keep up the good work! However, it's important to question the internalized beliefs we have about exercise, including the emphasis placed on step counts. Are these beliefs truly serving our well-being, or could they be unintentionally limiting our exercise mindset?
A “snatched” waistline is another term for body recomposition
The term "snatched" essentially refers to body recomposition. Many online workout programs promise this snatched appearance, but what often gets overlooked is that achieving this look is heavily influenced by nutrition, quality sleep, and your body's unique anatomy.
Consider this analogy: When I was getting my wedding dress fitted, I asked the seamstress if she could cinch in the waist to give me more of an hourglass figure. Her response was, "Does your waist naturally have that shape?" Her point was clear—she couldn't alter the structure and proportions of my torso to create a different physique.
This moment taught me that each body is unique, and not everyone can attain the societal "ideals" imposed upon us. It's important to embrace our individuality and strive for realistic and healthy goals that align with our body's natural characteristics.
How to break free from fitness culture?
Begin to question the internalized beliefs that you have, social media sound bites you hear often, and how they might be shaping your exercise mindset. Are your beliefs doing more harm or good?
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