Can I Exercise in Eating Disorder Recovery? A Gentle Guide
For many people in eating disorder recovery, the idea of exercise brings up mixed emotions. On one hand, movement can feel grounding and joyful. On the other, it may have been tangled up with compulsive behaviors, guilt, or pressure in the past. The truth is: exercise can have a place in recovery, but it looks different than diet culture presents. Below, we’ll explore what safe and compassionate approaches to movement can look like as you recover.
What Gentle Movement Looks Like in Eating Disorder Recovery
Gentle movement isn’t about burning calories or hitting fitness goals, it’s about connecting with your body in a kind and sustainable way. This might mean going for a walk with friends, stretching while listening to music, or even dancing in your room.
Think of gentle movement as movement that gives more than it takes. The focus should be on pleasure, self care, and honoring your body on that day. If the movement leaves you feeling depleted, anxious, annoyed, or guilty, it may not be gentle for you right now.
Finding Balance Between Rest and Exercise in Recovery
One of the most overlooked parts of healing is rest. Rest isn’t laziness, it’s medicine for your body. In eating disorder recovery, the pendulum often swings between overdoing exercise and avoiding it altogether. The middle ground is about balance: recognizing that some days your body may crave movement, and other days it may need complete stillness. Both are equally valid, as are options somewhere in between Gentle movement prioritizes flexibility, meaning that you get to listen to your body’s needs every day, and choose according to what it tells you.
Tips for Safe Movement While Healing Your Body
Here are some unconventional strategies dietitians may use to guide safe movement:
Ask your body, not your tracker- Instead of counting steps or calories, check in with your breath, energy, and comfort
Shorter is safer- Start with just 5-10 minutes of movement and see how your body feels
Pair movement with nourishment- Make sure you’re eating enough before and after activity to truly support healing
Have an accountability buddy- A therapist, dietitian, or supportive friend can help you reflect on whether your choices are serving recovery
Seek out variety- Try a wide range of activities to see what you enjoy. Sign up for a rec volleyball team, learn how to line dance, or go for a walk in a new neighborhood
Reintroducing Movement Step by Step in Eating Disorder Recovery
Movement in recovery isn’t about diving back into old workout routines. It’s about taking it slow. You might start with stretching, then progress to short walks, and only later explore more structured exercise, if and when it feels supportive. Step by step means honoring the pace that feels safe, not the pace diet culture pressures you into or that you feel you “should” be at.
Listening to Your Body’s Signals Before Exercising in Recovery
Your body communicates how it’s feeling constantly. Signs like fatigue, dizziness, or obsessive thoughts or guilt around exercise are red flags that your body isn’t ready. On the other hand, feeling grounded, fueled, and calm can be signs that gentle movement may be okay. Learning to pause and listen before making the decision is a skill that strengthens over time. In the beginning, you may need guidance from your care team, and that is completely okay.
Choosing Joyful Movement Instead of Rigid Exercise in Recovery
Rigid exercise is about control. Joyful movement is about freedom and flexibility. Instead of following a punishing routine or schedule, try asking: What would feel good right now? That answer might be playing with your dog, gardening, or slow yoga. Joyful movement is flexible, forgiving, and fun.
Overcoming Guilt Around Not Exercising in Eating Disorder Recovery
Guilt is a common part of recovery. If you feel anxious about skipping exercise, remind yourself: rest is an active choice that supports healing. Working through guilt may involve reframing: every time you choose rest, you’re choosing recovery, not weakness.
Learning Body Trust Before Exercising in Eating Disorder Recovery
Diet culture teaches us to override hunger, exhaustion, and pain. Recovery is about relearning trust. Body trust grows when you notice cues and respond with kindness. Sometimes that means moving, and sometimes it means stopping. Building this trust is the foundation for bringing exercise back in a safe and sustainable way.
Mindful Movement Practices in Eating Disorder Recovery
Mindfulness is the bridge between exercise and healing. Practices like yoga, tai chi, or simply walking without your phone allow you to focus on sensations in your body rather than performance. Mindful movement is about being present in your body, celebrating it, and not avoiding or escaping it.
Final Thoughts
So, can you exercise in eating disorder recovery? Yes, but only when movement becomes an act of care, not control. By focusing on gentle movement, balance, joyful activity, and body trust, you can begin to rebuild a healthy relationship with exercise. Recovery isn’t about following rigid rules, it’s about finding freedom, one step (or stretch) at a time.
If you’re unsure about when or how to safely bring movement back into your recovery, you don’t have to navigate it alone. Our team of dietitians specialize in eating disorder recovery and can help you create a plan that feels safe, supportive, and unique to your needs. Click here to book an appointment with us and take the next step toward healing your relationship with both food and movement.