Movement that moves you.

Follow your heart.
Trust your gut.
Listen to your body.

These are just some of the metaphors you may be hearing on a daily basis, praising the innate knowledge of our sensory organs. In a previous article, “Periods, question mark?”, I spoke to the importance of people who menstruate (PWM) finding balance across their hormonal cycles. A building block required to effectively lean into the benefits of that hormonal balance is a facet of self-awareness called interoception.

Interoception is the scientific term used to describe an understanding of the internal signals inside one’s own body, like heartbeat, the infradian rhythm, and breathing patterns. If you’re someone who menstruates, it’s fair to say that one piece of the puzzle is learning to align your health behaviors with your cycle. An additional step toward clarity comes from an understanding of how those natural rhythms impact your unique body.

Research has shown increased awareness of one’s bodily signals can have positive impacts in a variety of environments. Just imagine being able to tune into your body effectively on a work call (“Do I look as irritated as I feel right now?”), in the bedroom (“What do I need more of here?”), and at the gym (“How many reps do I have left in me?”). More importantly, what if you could then take that knowledge and respond accordingly? We’re learning that the more you know about what your body is saying, the easier it is to make decisions that leave you happier, healthier, and more fulfilled.

I work with clients who are trying to increase their interoceptive awareness on a daily basis, even though many don’t call it that. They’re aiming to build a better body image, improve their work-life balance, or feel more connected to the world around them. When they begin listening to their bodies safely and with compassion, they take a huge step forward toward these visions. And I, too, have applied that same wisdom toward my own health goals.

Rather than tuning out and tampering down what I was hearing my body say, I’ve learned to use that information to better shape my life in the moment: especially when it comes to how I move my body.

When I was in high school, I learned to associate exercise with two environments and two environments only: gym class and practice. Needless to say, I assumed all activities good for the body had to involve either a gym teacher or a basketball coach telling me what to do and how to do it. Fast forward to college. Because I had no knowledge of the kinds of movement I could enjoy all on my own, I simply chose not to move at all. I had stopped exercising entirely and was 30 pounds overweight. I was exhausted all the time, leaning daily on the quick pick-me-up of a Mountain Dew that’d leave me with kidney pains all afternoon (Those college trade-offs, right?). Finally, in the summer months between college commencement and the start of my graduate program abroad, I made a commitment to myself.

I knew there had to be a better way to live and feel.

My first task? Falling back in love with movement. I came home to my parents’ place that summer before graduate school. They live on a beautiful, scenic, country back road and I decided to take full advantage. I experimented with nature walks purely because that sunshine, the wildlife, and the scent of the fresh air all brought me joy. This intrinsic form of motivation has been a consistent incentive spurring on my exercise routine. Those 30- to 40-minute strolls are still a near-daily part of my life!

Next, I had to incorporate flexibility into my new routine. I knew when I moved for graduate school, my priorities would shift. I’d want to socialize more and I’d be busier during daylight hours. I also knew I’d no longer have access to the country roads of Northeastern Pennsylvania. Before I even got on my flight to Belfast, I’d researched the athletic clubs at the university I’d be attending. A few days after arrival, I’d already shown up to my first women’s basketball league practice. I like to say this is where I reclaimed my love for sports, enjoying them again just for me.

With a few months of trial and error behind me, I began to find joy through a variety of movement. It was easy to exercise because I looked forward to it: before, during, and even after. Walking brought me joy and a sense of peace. Doing a short, high-intensity workout in the gym left me feeling strong. Joining sports leagues helped me reconnect to “play”. But still, there were phases where it was more difficult to stay consistent. Always the gal who plans ahead, I knew my next focus would need to be ensuring this new movement routine was sustainable long-term.

I was feeling great about my new identity as a “healthy person”, as someone who “exercised often”, and yet I knew from experience that even the smallest of barriers could offset all that hard work.

This was where interoception was key. I used guided meditations. I gave myself space in the day to sit in silence, letting my mind wander. I practiced yoga. And as I began to tune into my body more easily, I noticed themes. If I worked out in the middle of the day instead of first thing in the morning, I wasn’t as exhausted in the afternoon. When I incorporated flexibility training (yin yoga or stretching) a few times a week, other activities felt better, too. And when it came time for my period, sometimes I’d have to accept a day without designated movement was exactly what my body needed. Anything more and you could be sure I’d be wiped out the next day, too.

Now, as I’m moving (mostly ungracefully and, at times of real strength, unapologetically) into this next decade of my life, I continue to apply all the information I’ve gathered about myself and my habits. I don’t feel shame when a day of rest is needed. I also don’t compare my regular walks, love of team sports, and light strength-training routine to the core facets of others’ exercise regimens. As a result, I’ve been able to maintain a movement routine for the last 8 years that continues to bring me joy! Across geographical borders, a global pandemic, and a summer van life tour, I remained excited to move. Even on days where I required a bit more rest, was pushed out of my typical routine, or was faced with one of life’s many curveballs, I’ve never had to question the part of my identity that is “someone who moves”. It’s easy when that movement was designed from the start to move me.

What I’m saying is — “listen to your body” might be the most over-used and yet under-appreciated piece of advice out there. Not sold? Share your thoughts with me at textahealthcoach@gmail.com!