Recovering from an eating disorder is a deeply personal and challenging journey. It’s not just about restoring physical health — it’s about rebuilding a positive relationship with your body and mind. For many in eating disorder recovery, integrating fitness into their routine can feel intimidating or overwhelming. However, when done mindfully, exercise can become a tool for healing, empowerment, and self-care.
The key is choosing the right types of workouts that nourish both your physical and emotional well-being.
Exercise in Eating Disorder Recovery: A Gentle Approach
It’s important to note that not all workouts are suitable during or right after eating disorder recovery. Over-exercising or engaging in highly intense routines can trigger old patterns or lead to physical setbacks.
Instead, the movement should focus on the following:
- Rebuilding strength
- Restoring energy
- Supporting body acceptance
- Encouraging joy and fun
- Reducing stress, not creating it
Let’s explore different types of workouts that can support your recovery journey.
Different Forms of Workouts to Explore in Recovery
1. Bodyweight Training Programs
Bodyweight exercises are one of the safest and most empowering forms of workouts for those recovering from disordered eating. These workouts use your own body as resistance — no weights or equipment are required.
Benefits for recovery:
- You control the intensity.
- Promotes functional strength.
- Focuses on body awareness.
- Accessible anywhere.
Examples of bodyweight exercises:
- Squats
- Push-ups (wall or knee-modified)
- Lunges
- Glute bridges
- Planks
- Yoga poses
A bodyweight training program can be customized based on energy levels and physical ability. Start slow — even 5-10 minutes daily is a powerful beginning.
2. Low-Impact Cardio
Gentle cardiovascular exercise is excellent for improving heart health without draining energy.
Examples include:
- Walking (outdoors or treadmill)
- Swimming
- Cycling at a relaxed pace
- Dance in your space to your favorite theme
The goal is to move for joy — not burn calories or punish yourself.
3. Yoga & Stretching
Yoga encourages a connection between breath, body, and mind. It promotes flexibility, balance, and stress relief. Many eating disorder recovery programs incorporate yoga for its grounding benefits.
Types of yoga to explore:
- Restorative Yoga (very gentle)
- Hatha Yoga (beginner-friendly)
- Yin Yoga (deep stretches)
- Slow Flow Vinyasa (with caution)
Stretching routines also offer relaxation and relief from muscle tension without overexertion.
4. Strength Training with Weights (Advanced Recovery)
Once medically cleared and mentally ready, different types of workout routines like resistance training with light weights can be introduced.
Benefits:
- Builds bone density (important after nutrient deficiencies)
- Improves metabolism in a healthy way
- Increases body confidence and functionality
Always work with a qualified trainer who understands eating disorder recovery.
5. Mindful Movement Practices
Not all workouts need to be structured. Movement can be intuitive and playful.
Mindful movement ideas:
- Gardening
- Gentle hiking
- Foam rolling
- Stretching with music
- Tai Chi
- Pilates
These different forms of workouts can reconnect you to your body in a positive way.
What to Avoid During Recovery Workouts
While movement can be helpful, it’s crucial to avoid:
- High-intensity interval training (HIIT) in early recovery.
- Long-distance running without medical clearance.
- Obsessive tracking of calories burned.
- Working out when undernourished or fatigued.
- Comparing your routine to others.
Remember: Exercise should support healing, not hinder it.
Creating a Bodyweight Training Program for Eating Disorder Recovery
If you want to start with a bodyweight training program, here’s a simple weekly guide to begin with:
Example Beginner Plan (15-20 minutes per session)
DayWorkout TypeFocus
Monday: Full-body Bodyweight Squats, Push-ups, Lunges
Tuesday Gentle Yoga Stretch & Breathe
Wednesday: Rest or Walking Outdoor Movement
Thursday: Lower Body Strength Glute Bridges, Wall Sits
Friday Mindful Stretching Relax & Restore
Saturday Core & Balance Planks, Bird Dogs
Sunday Rest or Nature Walk Recovery & Reflection
Final Thoughts: Movement as Self-Love
In eating disorder recovery, exercise should feel like an act of kindness — not control or punishment. The most important thing is listening to your body and honoring its needs.
Choose workouts that leave you feeling nourished, supported, and empowered — not depleted.
Every small step counts.
Frequently Asked Questions (FAQs)
1. What is the best type of workout for eating disorder recovery?
The best workout is gentle, low-impact, and focused on body connection. Bodyweight training, yoga, walking, and mindful movement are excellent starting points.
2. Is it safe to lift weights in recovery?
Yes, but only after medical and therapeutic clearance. Start with light weights and focus on form, not intensity. Strength training can help rebuild muscle lost during illness.
3. What is a bodyweight training program?
A bodyweight training program involves exercises that use your body as resistance, like squats, push-ups, planks, and lunges. It’s great for building functional strength without needing equipment.
4. How often should I work out during recovery?
Every person is different. Start with 2-3 sessions per week and gradually increase based on energy levels. Rest days are essential.
5. Can working out trigger a relapse?
Unfortunately, yes — especially if exercise becomes compulsive or focused on weight control. It’s crucial to work with a therapist or recovery coach to set healthy boundaries around movement.
6. What are the different forms of workouts I can try?
Workouts come in many forms:
- Bodyweight training
- Yoga
- Stretching
- Walking
- Swimming
- Pilates
- Dancing
- Strength Training
- Cycling Choose what feels good for your body.
7. How do I know if I’m exercising for the right reasons?
Ask yourself:
- Am I moving for joy or punishment?
- Am I honoring rest days?
- Am I nourishing my body with food?
- Do I feel better — not worse — after workouts?
If exercise feels obsessive or fear-driven, it may be time to step back and seek support.
