Self-compassion

What does self-compassion look like with exercise?

With exercise, self-compassion means responding to a missed session or a hard day the way a supportive coach would, not the way a harsh critic would⁶. It has three parts: being kind and understanding with yourself when things go wrong, remembering that setbacks are part of the shared human experience, and noticing difficult feelings without being overwhelmed by them¹.

Here is how that can look in practice.

• Look ahead. After a missed session, ask "What will I do differently next time?" rather than "What went wrong?" Then give yourself credit for trying².
• Start again. Responding to a difficulty with kindness helps you recover quickly and refocus, instead of getting caught in a spiral of negative thoughts. "Start again. Start now." is one way to say it³.
• Expect setbacks. If you can't meet a goal the first time, or only keep to it for part of the week, that is a normal part of forming a new habit².
• Keep it small. You could start with 5 minutes of activity several times a day, 5 to 6 days a week, then gradually work up to 10 minutes per session, 3 times a day².
• Do a little on hard days. Try to do something, even if it's only a few minutes⁴.

Being kind to yourself isn't the same as pushing through. Build rest days into your plan, and warm up and cool down, because overdoing it is a common way to end up injured⁷.

Being kind to yourself is about as useful for building healthy habits as other common approaches⁸. It isn't clear yet how much it helps people aged 40 and over keep exercising over the long term⁵, so pair it with small, regular steps rather than relying on it alone.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

A sore muscle or joint is a reason to ease off. If it persists or gets worse, see a doctor or other health professional. For an injury or a health condition, see a health professional, such as your doctor or a physio. A doctor, physio or exercise physiologist can also help you tailor a safe plan⁷.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If harsh self-criticism or shame feels overwhelming or won't ease, self-help may not be enough. A mental health service is the right place for support. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.