I had a major panic attack last week. They’re never convenient, but considering I’m currently on holiday visiting my husband’s family, it was not ideal.
What was also not ideal is that this panic attack happened the evening before one of my regular work out days (I currently work out on Mondays, Wednesdays, and Saturdays). Because of how draining they are, it usually takes me a day or two to feel like myself again. But when I woke up the next morning still feeling as though the wind had been knocked out of me, I knew deep down what I really needed that day was rest. Not the gym.
“But I’m supposed to work out today,” I remember telling my husband over and over.
As a person who both loves and needs routines (thanks ADHD), making a change to an established plan can feel like the end of the world. Plus, I love training. But I work out for my brain as much as I do my body. What good would I do by forcing my body through an intense training session without being mentally present?
I knew I wouldn’t show up for myself in the way I usually do. So, I took some deep breaths and gave myself permission to listen to my body. To sleep in. To not work out for a day. More importantly, I reminded myself that doing so didn’t make me lazy or a failure.
Rest makes you stronger, not weaker
There are plenty of reasons why putting off a workout day may be a better decision, such as illness, injury, or burnout. Some days, your body just needs a break. Yet so often, we feel pressure to work out no matter what because society tells us skipping a day means we’re lazy and that we don’t care enough about our health.
This mindset that missing a workout makes you lazy or weak stems from the “No Excuses” approach to fitness. Just like diet culture takes the joy out of eating food, “No Excuses” takes the joy out of moving your body. It is part of a toxic fitness culture that makes fitness exclusive and all about weight loss, rather than a celebration of what EVERY body can do. It leads to people in larger bodies being shamed for “not caring about their health,” and rest days becoming a kind of luxury only afforded to people in smaller bodies.
Social media is full of toxic fitness messaging that is packaged as inspiration (it’s called “fitspo” for a reason). Ever heard “NO DAYS OFF”, “No pain, no gain”, “Pain is weakness leaving the body,” and the like? They may sound catchy, but the reality is:
- Rest days are vital for muscle growth and recovery;
- Pain is not a qualifier for having a good workout; and
- Pain (which is different from post-workout soreness) often equals injury – so not resting can actually set back any gains you’re seeking in the first place.
Give yourself permission to find joy in your rest as well as your movement
Rest and recovery days are just as important for your physical health as for your mental health. Just like there is no right or wrong way to move your body, rest takes many forms: sleeping/napping, going for a walk, reading a book, stretching, journaling, meditating, or even simply sitting outside and being still. What is important is that it is something that works for you and your body’s needs.
I know we’ve all had different experiences, and that it may take practice to give yourself permission this way. I’m still practicing this as well. But as you think about what finding joy in movement and rest looks like for you, I encourage you to try doing three things:
1. Surrounding yourself with positive fitness examples
There are plenty of fitness professionals and fitness resources out there that don’t promote toxic fitness culture. (A shameless plug that I am not getting paid to make: my coach is a great person to start following. Her “whole person health” approach has been such a breath of fresh air for me on my journey.)
2. Setting healthy boundaries and creating a support system
Unfollow any toxic influencers on social media and inform close family and/or friends that you trust that you need their support.
3. Remembering that YOU ARE ALLOWED
No matter what form your movement takes – running, swimming, lifting weights, doing yoga, walking, or dancing around your kitchen – you are allowed days off when you need them. You are allowed to stop a workout halfway through and come back to it later. You are allowed to have days where you do yoga instead of weights because it feels better for your body that day.
If you’re currently on this journey and need someone to encourage and support you, please reach out in the comments or on my Instagram. While I’m not qualified to offer medical advice or therapy, I will be your biggest cheerleader as you kick toxic fitness culture to the curb.
