Movement in Eating Disorder Recovery: How to Reintroduce It With Proper Fueling

One of the most common questions I hear in the eating disorder space from clients in eating disorder recovery is:“When can I start exercising again?”

It’s a valid question—and one that deserves a careful, personalized answer. Movement can become distorted in the context of an eating disorder, often used as a way to compensate, punish, or control. But it doesn't have to stay that way.

When you’re adequately nourished and supported, movement can become a joyful, healing part of your life again.

Let’s talk about how to approach movement in a way that respects your recovery, rebuilds body trust, and keeps nutrition front and center.

Reclaiming Movement After an ED

During eating disorder recovery, it’s essential to rebuild a neutral (or positive!) relationship with movement—one that isn't tied to weight, shape, or "earning" food. For some people, this means taking a complete break from exercise; for others, it’s about reshaping old habits into something more balanced.

When movement is reintroduced carefully, it can support:

• Improved mood and decreased anxiety

• A reconnection with your body through presence and breath

• Gradual rebuilding of strength and endurance

• A sense of play and freedom

But none of that is possible without proper fueling.

Nutrition First—Always

If you're in ED recovery, ideally, you’d be fully nourished before reintroducing any form of movement. Here's why:

• Under-fueled movement can worsen medical instability.

• Inadequate nutrition can increase risk of injury, fatigue, and relapse.

• Movement without fuel continues the cycle of disconnection from your body’s needs.

That being said, some eating disorder treatment programs are beginning to incorporate movement earlier in recovery as research and clinical experience show that intentional, well-supported movement can aid in body awareness, emotional regulation, and the healing of one’s relationship with exercise. When carefully monitored and paired with adequate nutrition, gentle movement can help individuals reconnect with their bodies in a non-punitive way, reducing fear and rigidity around exercise. The goal isn’t to burn calories, but to redefine movement as a tool for self-care and enjoyment, not self-control and obligation.

Before Movement:

Make sure you’ve had a full meal or substantial snack with carbohydrates, protein, and fat. Some examples:

• Bagel + peanut butter + honey

• Oatmeal made with milk + almonds + banana

• Sandwich with deli meat + cheese + veggies

If you haven’t been cleared for movement by your care team—or if you’re still struggling with food intake—this might be a sign to pause and prioritize fueling first.

After Movement:

Your body needs replenishment, even from gentle activity. Within 30–60 minutes post-movement, eat a full meal or snack like:

• Smoothie with yogurt + fruit + oats

• Pasta with protein + sauce

• Trail mix with dried fruit + nuts + chocolate

Start Gentle, Stay Curious

When you're ready to reintroduce movement (and cleared by your treatment team), gentle, mindful movement is the best place to start. Ask yourself:

“Is this movement kind to my body?”“Am I doing this to support myself—or to control something?”

Supportive forms of movement in early recovery may include:

• Restorative or gentle yoga

• Leisurely walks—preferably in nature or with someone safe

• Simple stretching or mobility work

• Dancing to music that makes you feel alive – yes, this counts!

None of these needs to be measured, timed, or "earned." The goal is to reconnect with your body!

Red Flags: When to Pause

It’s absolutely okay—and often necessary—to take a full break from movement in recovery. Some signs that your body isn’t ready yet include:

• Movement feels compulsive, anxious, or rigid

• You’re not eating enough to support daily needs, let alone exercise

• You feel dizzy, cold, exhausted, or faint during or after movement

• You're losing weight, missing periods, or experiencing other medical issues

• Your care team has advised against exercise

Remember: Rest is not lazy. It is deeply productive and necessary in recovery.

Final Words: You Are Worthy Without Movement

Your body is not a project. You do not have to earn your food or your rest. Reintroducing movement in ED recovery is less about “getting back” to where you were, and more about creating something new—a relationship with movement that is rooted in trust, care, and joy.

Talk with your team to decide the best plan moving forward. Movement is extremely individualized in recovery, and there's no "one size fits all" approach. If you’re not sure where to start, or you're navigating fears around food and movement, reach out. I’m here to walk with you as you learn how to move—and nourish yourself—from a place of compassion.

Need support reintroducing movement in your eating disorder recovery? Let’s talk. https://www.tnnutritioncounseling.com/contact-8