We recently completed an audit on the health and wellbeing industry, and delved deep into how other supplement brands are presenting their formulations (specifically their fitness range) through their marketing material. We were really horrified to find the same stereotypical shredded physique reinforced over and over again. Obviously we are aware of societal beauty standards and how they impact public discourse - but to see them repeated had a harmful compounding effect on our all-female team.
Further to this, we asked our audience a few questions about their journey with fitness, and we were shocked and saddened by the results. We had over 6000 responses, and 88% of our audience said they felt body conscious when they walked into a gym, and 82% said Instagram made them feel insecure and self conscious.
It quickly became clear that we needed to be the change we wanted to see in order to help shift perceptions around what a fit body looks like. But before we could get stuck into planning an inclusive and realistic narrative to help break the stereotype, we first needed to ask the question…how did we get here? How did we get to a point where women are continually having to alter their appearance to be perceived as fit or healthy?
We didn’t wake up feeling this way. The stereotypical ‘fit body’ has been perpetually reinforced to us through social discourse until it became a learned behaviour that we’ve over time accepted and adopted as the norm. A quick google search of ‘shocking weight related magazine headlines from the last decade’ returned the following results, to mention just a few;
Almost always accompanying these headlines is a fair skinned, thin and youthful looking cover girl. Helping to propel the idyllic female form we’ve come to understand as ‘healthy’ is the talent selected to be on TV shows and commercials. Sure, times are changing, but cast your mind back just a few years and the lack of body and cultural diversity truly paints a picture of how our thinking, and dare we say it, our self acceptance has been shaped.
Of course it’s getting easier to identify these outdated ideologies that we grew up with. But new-age, problematic content continues to crop up and instill the same level of insecurities in all of us. Like Instagram filters and their ability to normalise body dysmorphia, or the Kardashian effect and the introduction of brazilian butt lifts. On top of this, the pressure for new mums to ‘bounce back’ has managed to hang around like a bad smell and a whopping 4% of the Australian population still continue to battle eating disorders - that’s a horrifying 1 million people.
And it’s any wonder why when the health industry is capitalising on fad diets and fitness apps, not to mention the $255B worth of advertising they are running through Facebook & Google each year. Yep, when we really stopped to think about how we got here, it’s easy to see how people have been persuaded into cutting out vital nutrients like dairy and gluten from their diet.
Lastly, how can we ever expect anyone to feel comfortable on their fitness journey, if they aren’t reflected in the content they are consuming about healthy exercise. Representation across all different types of communities has been seriously lacking in our media for far too long - and it’s time to make a change. We felt we had a duty of care to share the fitness stories of real, unique women and we hope you find them as relatable as we do. It’s no longer about how did we get here, but what else can we be doing to create change? We urge you to join the movement. Even if it’s just one conversation with friends and family to help break the stigma around what a fit body looks like - any action is helpful.
Research has found that although elements of fitspiration may be well intentioned, there are features that contribute to body concerns. Fitspo focused imagery often displays thin, toned and athletic bodies, which develops and contributes to idealised thoughts of what aspirational health looks like. Fitspiration pairs messages of healthy eating and active movement with imagery that is still underpinned by aesthetic perfection. Idealised appearance ideals can create feelings of inadequacy and what could be perceived as aspirational health can cause more harm than good. Studies have shown that the more people view fitspiration content the more likely they are to experience body dissatisfaction, lowered mood and negative perceptions of healthy goals. So it could be doing more harm than good, which means at some point, we need to take a step back and assess how ‘fitspo’ is affecting us!
Aspirational ideals and appearance comparison
The highly visual nature of social media and fitspiration content leads to users often engaging in appearance comparison and internalisation. Psychological research has focused on understanding both processes of comparison and internalisation, and how they can impact body image issues, mental health and well-being. Comparison theory, or the ‘comparison game’ we’ve all played at times, argues that individuals engage in self-evaluation by comparing themselves to the traits, abilities, and characteristics of others. Researchers have found that online, individuals often engage in upward appearance comparison (to those they deem more attractive or more athletic) and do so despite the negative consequences to their own body image. Comparison processes have been found to be unintentional and automatic, meaning it is difficult to protect ourselves against comparison, particularly when the content stream is never ending (eeep that’s scary right?).
Internalisation involves individuals using imagery to cognitively affirm socially established beauty standards and holding those standards as personally desired or preferred appearance outcomes. Idealised images are often edited, more than we realise too, and therefore set unrealistic standards, but women begin to accept these unachievable beauty ideals as normative and expected. Investment into these expectations can often lead women to engage in thoughts (such as negative self-talk) and behaviours (diets and extreme exercise) to meet those expectations. Studies have found that both upward comparison and internalisation of appearance ideals are key underlying factors in the relationship between what we consume on social media and how we feel about ourselves and our body. So in other words, our relationship with social media and how we view ourselves is pretty profound and therefore pretty darn important!
Self compassion and self-connection
Thankfully research has also sought to understand tools and strategies that can assist us to coexist in a world with social media and fitspiration, and yet still feel strong, safe and supported in our own bodies. Self-compassion is an emotion regulation strategy that can be utilised by individuals to direct compassion towards themselves during suffering, setback and pain. Self-compassion works to deactivate the psychological threat system and activate self-soothing. There are six interrelated facets of self-compassion that were conceptualised by Kristen Neff. Three compassionate self-responding facets (self-kindness, common humanity, and mindfulness) and three uncompassionate self-responding facets (self-judgement, isolation, and over-identification). As individuals we can work towards supporting ourselves through stressful situations (such as social media doom scrolling) through mindfully cultivating self-compassionate responding and reducing uncompassionate self-responding. There are numerous occasions where the facets of self-compassion can act as protective factors for appearance and body image concerns.
Researchers have found self-compassion can protect young women against negative body image outcomes. Importantly, the research has also indicated that self-compassion, particularly reducing self-judgment, isolation and attachment to painful emotions can assist in negating the relationship between fitspiration, comparison and poor body image outcomes (Seekis, 2021). Given comparison is often unintentional and automatic, using self-compassionate responding can be a productive way to deal with negative feelings attached with inadequacy. Mindful self-compassion interventions have been shown to be effective in supporting women to cultivate a self-compassionate mindset, reduce body concerns and improve positive body image and overall wellbeing. So next time you find yourself feeling flat after a good old scroll through social media, try keeping the above in the forefront of your mind and note the difference it makes!
Author
Grace Barker
BPsych(Hons)
Grace Barker recently received her Bachelor of Psychology (Honours) and completed her research thesis examining the relationship between beauty content on social media, appearance comparison, internalisation, body dysmorphic concerns, cosmetic surgery consideration and self-compassion. Grace will be continuing her research in the areas of body image and self-compassion as she commences her PhD with Griffith University in 2022.
Contributors
Dr Veya Seekis
BPsych(Hons), PhD
Dr Veya Seekis is a passionate researcher and lecturer at Griffith University on the Gold Coast. Veya conducts research in the areas of social, developmental, and health psychology. Her research focuses on three keys areas (a) the sociocultural influences (e.g., media, peers, family) on young peoples’ body image, (b) the objectification processes operating in young people and (c) the role that self-compassion plays in preventing negative body image as well as promoting positive body image.
Image Credit
Antonius Ferret
]]>Studies have shown that exercise decreases levels of depression, stress and anxious feelings. Exercise works these wonders by producing endorphins and serotonin, the “happy feels”. In fact, it doesn’t matter how intense your workout is, any level of movement has been shown to positively affect your mindset.
Our bones and muscles play a huge role in keeping our bodies injury free. By regularly participating in exercise, we also reduce our chance of muscle loss and maintain the strength we need for everyday life and the big adventures we have planned, like travel for example. Increasing our bone density (the minerals in our bones) decreases our chances of them breaking. Our bones are living tissue, which means exercise works quite similarly for bones as it does for muscle mass. Along with exercise, improvement of bone density requires a balanced diet with strong calcium and vitamin D intake.
Exercise has also been shown to increase levels of energy, which we all could use a little more of from time to time. If you’ve ever experienced a ‘runner's high’, you know exactly what we’re talking about here - it can rid us of those slothy or irritable moods quicker than Taylor Swift can shake it off. It can also light up our sex drive. That’s right! Studies show just 20 minutes of exercise can boost your libido, not to mention the obvious increase in stamina *wink wink nudge nudge*.
Aside from boosting our mental health, bone & muscular health, along with our sex drive, exercising has also been shown to increase our skin health and brain health too. The same endorphins released (when exercising) that make you feel good are actually the same endorphins that stimulate the growth of new brain cells. Brain cells tend to decline with age and time, however by exercising regularly, you are increasing the brain's ability to remember, concentrate and generally feel more sharp. And as for our skin health, the increase of blood circulating carries oxygen and nutrients to our cells, as well as carrying away waste like damaged cells and free radicals. Although it’s worth mentioning, if you’re getting a good sweat up in a work out, make sure you shower well, as sweat left on our skin can actually cause breakouts - no thanks.
You’re probably getting restless legs right about now and are undoubtedly ready to go and get moving. Or perhaps all this talk of exercise is making you feel like you could take a nap? Well, good news is, exercise can even help with sleep, winning! Exercise has been shown to increase our quality of sleep, although do be careful when it comes to exercising too late in the evening, as this can actually have a reverse effect for a good, quality night of slumber.
So there you have it. Undeniable proof that exercise and moving your body regularly is seriously good for you. If you’ve fallen off the exercise bandwagon, don’t stress, there’s always tomorrow. Try starting slow and set some simple goals. If you are really unsure about where to start, talk to a professional for some advice, and write down a plan to assist your movement goals with tracking and accountability - you are on your way to reaping the rewards and benefits of regular exercise. So in the words of Olivia Newton John - Let’s get physical!
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Research has shown that movement and exercise during pregnancy is beneficial for overall health, as well as bubba’s delivery and your recovery. Health experts say that maintaining strength and flexibility during your pregnancy and up until labour will create less back pain and constipation and therefore better digestion. It also minimises chances of common pregnancy nuances like sciatica. In terms of specific exercise and recommendations from professionals, 9 months is a long time, so let’s break it up per trimester. But before we jump into the first 12 weeks of pregnant life, if you are planning your pregnancy, in the lead up to conception it’s recommended that you focus some attention on your lower abs and pelvic floor muscles. Strengthening these muscles pre pregnancy will really help to support your body during and after your birth journey.
First trimester: During this time mothers commonly feel quite fatigued, which makes sense because growing organs is tiring work. Morning sickness can mean a lack of wanting to exercise or do much at all. It’s important to listen to your body and slow down as much as you need in the first trimester. Aiming for some really light movement like a few short walks a week is probably enough of a goal during this period if that’s all your energy will permit.
Second trimester: The second trimester can be the best time to train, most sicknesses have passed and the bump isn’t too big that it interferes with training most areas of the body. If you’ve been training regularly prior to your pregnancy and during your first trimester, you may find it easy to keep this level of fitness up during your second trimester. If you haven’t been up to exercising during the first trimester, no need to worry - start slow and incrementally increase your training to a point where you feel comfortable. The most important thing is not to shy away from exercise and movement as your bump grows. Adding in some light leg weights here will help you carry your bump more easily and take some pressure off your back.
Third trimester: It’s only natural to move a little slower the bigger your bump grows. Trimester three is all about doing what feels comfortable and right for your body. However, a hot tip here is to focus on some arm strength where possible. That little bubba is going to want to be held 24/7 and having the arm strength to support a continual hold of the little bundle of joy will make each embrace a little easier and a lot sweeter.
Post pregnancy: The most important thing to remember when it comes to exercising after birth is not to jump back into things too quickly. Your body needs time to heal and you shouldn’t recommence exercise until you’ve received clearance from your doctor. Even if you are feeling restless and just want to go for a slow walk around the block. There’s the chance of doing some damage (like tearing open some stitches) that may push your recovery time back further - so it’s best just to wait until you’ve got the all clear.
If there’s one takeaway from all of this, it’s to remember that your body is designed to do this, and what it’s doing is nothing short of miraculous - you’ve got this girl! Speak as kindly to yourself as you would to another pregnant mumma, and think of all the benefits (and maybe some post exercise treats) while you’re moving your body. Enjoy the journey!
~This blog was informed by a certified Strength & Conditioning Coach, but should be treated as general advice only. For personalised exercise & fitness advice, please refer to a professional that understands your physicality and medical history.
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Experts have recommended waiting 7 - 10 days after symptoms clear before exercising. Each person is different when it comes to symptoms and recovery times, so each individual's time to get back into the swing of exercise routines will be different. The important thing to remember is not to rush. When you don’t give your body time to rest and heal or rush back into exercise, it can severely impact your recovery and overall health.
Adjusting to anything again can always be made far more smooth by taking it slowly and easing in. So don’t feel like you need to be booking in 5 classes at the gym your first week back to exercise. In fact, on top of suggesting waiting 7 - 10 days after you’ve Covid symptoms have ceased, experts say you should be exercising at 50% capacity to what you usually would. There will always be a time to go hard and push yourself to reach your training goals, but recovering isn’t one of those times. If you are unsure of when to get back into exercising or when to increase the intensity and amount of exercise, make sure you reach out to your healthcare provider or an expert for professional advice. Especially in the case that you have underlying conditions such as cardiovascular or pulmonary conditions.
So let’s talk about exercise specifics. Walking is always a great place to start, followed by slowly building up the intensity, frequency and duration. Listening to your body in these beginning phases of exercise will be a great indication of how your body is coping, and from here you can ramp it up as you feel comfortable. Alongside walking, exercise physicians have also recommended light yoga to activate muscles that haven’t been in use while lying down, this will get the blood flowing again.
Another extremely helpful exercise to incorporate into recovery and into your daily routine post covid, is breathing exercises. The COVID virus attacks the lungs and respiratory system, so deep breathing (also known as belly breathing) through the nose and expanding the lungs to full capacity can help restore diaphragm function. It also encourages the nervous system to relax and restore function. The best part about breathing exercises is that they are free, easy and can be done from the comfort of your home. Again, if you are after more tailored advice on breathing make sure you consult a medical professional or health care provider.
Remember not to be too hard on yourself and most definitely don’t compare yourself to your level of fitness or amount of activity before COVID. Whenever there is a disruption to day-to-day life, habits and routines can often feel a little out of whack and it’s important to keep in mind that this is completely normal and returning back to routines in a healthy and safe manner will take time that your body needs and deserves. And if you’re lacking motivation long past Covid symptoms have passed and you need some convincing on why getting back into exercise is so good for you, check out our blog on Exercise and the Chain Reactions. Look after yourself, take it slow and remember everyone’s journey with recovery and exercise is different! bree
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