Exercise as Self Care, Not Shame
When people talk about exercise, it’s usually accompanied with weight loss, appearance and sometimes vanity. I can’t say that I myself haven’t made health goals with those motives. However, exercise is one of the most meaningful ways to practice self care and learn to love your body versus feel shameful about it. It is less about how you look, though an added benefit, and more about how you feel.
Working out is not a cure for mental health issues like anxiety, depression and low self esteem, but it is a reliable tool for improving mood, reducing stress, and building emotional resilience. And no, this doesn’t require marathon training or brutal gym sessions. So, let’s talk realistic and applicable ways to embrace exercise for better self care and less self blame.
Mind-Body Connection
Your body and your brain are best buddies. They are constantly talking to one another and sending messages to commute and behave throughout the day. When you move, your brain releases chemicals like endorphins, dopamine, and serotonin—neurotransmitters that play a major role in mood regulation and stress relief.
Regular physical activity has been linked to:
Reduced symptoms of anxiety and depression
Improved sleep quality
Better focus and cognitive function
Increased self-esteem and confidence
Even short bouts of movement can interrupt cycles of rumination and emotional overwhelm.
Exercise as Stress Relief, Not Another Stressor
Shifting your mindset to view exercise as a stress reliever rather than another stressor is key. Now this is hard to kick start. One of the biggest mistakes people make when embarking on new exercise goals is adding it to the to-do list. This automatically makes it feel like another chore. My secret tip is to adapt a Nike attitude and “just do it” for the first week, or two. This will utilize evidence based technique, behavioral activation and get your mind and your body to start looking forward to working out rather than dreading it. When movement becomes punishment or pressure, it loses its mental health benefits. Reframing exercise as stress relief instead of self-discipline changes everything. So start small!
Take a walk around the block
Wear a weighted vest during your daily chores/errands
Play with your kids outside
Dance like no one is watching
Movement doesn’t have to happen in the gym or on a treadmill to relieve stress.
Building a Healthier Relationship with Exercise
Moving away from a shame-based motivation to a sustainable and healthier relationship with your body is a crucial starting point. When exercise is fueled by self-criticism, it becomes something you owe- not something you get to do. This will help you enjoy it more!
Start here:
Check your self talk: Would you speak to your best friend or your spouse the way you speak to yourself about your body?
Redefine success: Success doesn’t mean intensity. It’s about showing up in ways that are attainable.
Detach movement from appearance: Train for energy, longevity, mental health- not the bikini.
Allow flexibility: Your movement routine doesn’t have to be rigid. Life changes. Energy fluctuates. Your workouts can too.
The Bottom Line
Exercise doesn’t have to be punishment for what you ate, how you look, or what you didn’t accomplish this week. It can simply be a way to clear your mind, release stress, build strength, and reconnect with yourself.
Some days that might look like a tough workout. Other days it might look like a slow walk, stretching before bed, or choosing rest. All of it counts.
When you move from a place of care instead of criticism, consistency becomes easier. Not because you’re forcing yourself — but because you genuinely value how it makes you feel.
Let your movement be an act of respect.
Let it be an outlet, not an obligation.
Let it be something you get to do — not something you have to earn.
That shift changes everything.
Get Inspired,
Lauren
