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46 | The Reason Why HSPs and Introverts Need to Exercise

• LaToya Edwards | Emotional Resilience Coach for Highly Sensitive and Introverted Women • Episode 46

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As a highly sensitive introvert, I discovered how exercise transformed not only my physical health but also my emotional well-being.

In this episode, I share my surprising journey with movement and why it's become an essential tool in my emotional resilience toolkit. I break down three HSP-friendly ways to move your body - walking for mindful meditation, barre classes for gentle strengthening, and strength training for emotional processing.

I explain the science behind why exercise is particularly beneficial for HSPs and introverts and offer practical tips for making movement a sustainable part of your self-care routine. Whether you're exercise-averse like I was or looking for new ways to manage overwhelm, I'll help you find movement practices that suit your sensitive nature.

Resources:
Fit2B Studio: https://latoyaedwards.net/fit2b
Nourish Move Love: https://www.nourishmovelove.com/
Pure Barre: https://www.purebarre.com/

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Speaker 1:

If somebody had told me that this was true, I would not have believed them, because it just wasn't my thing. What am I talking about? Exercise, and I just really wanted to be strong, I wanted to be healthy, I wanted to be able to keep up with my littles, I wanted to be around when my littles or bigs and have their own family, and so I started taking time to add in movement to my days, to my weeks, and I was shocked by the benefits that I got from it. And I'm not talking about, like, my body changing, even though it did. I'm not talking about getting my body changing, even though it did. I'm not talking about getting stronger, even though I did, but just the overall emotional and mental benefits to moving my body was shocking to me. I wasn't prepared for it, I wasn't expecting it, but I was so happy to have another thing to add to my emotional resilience toolbox, so to speak. And so today on the podcast, I want to talk about movement and exercise, especially for highly sensitive introverts. If you're tired of feeling like you're drowning in your emotions and want to stop walking around feeling numb and overwhelmed, you're in the right place. What's up, I'm LaToya, an emotional resilience coach and fellow highly sensitive introvert, who learned how to manage all the feels with journaling, and I love helping women like you identify and work through your emotions. Embrace your God-given sensitivity so you can stop running away from your feelings in a way that feels authentic to you, ready to dig in. Grab your weighted blanket, get comfy and let's get it. Ready to dig in? Grab your weighted blanket, get comfy and let's get it.

Speaker 1:

I have a confession to make. I was super cranky over Thanksgiving week and, yeah, there's no other way to say it, I was just cranky, I was not in a good mood, I was agitated, I was frustrated. Yeah, I needed to really kind of get it together, and it wasn't until like the end of the week that I kind of pinpointed what was missing and I realized that that week, actually it had been like two weeks since I had any kind of exercise. I needed some time, like I hadn't had time to like away, and so I was like I really need to take care of myself, and I do this to myself a couple times a year and I always laugh, because when I don't exercise, I really struggle with my emotions, and it's something that I really realized this year and something that I try to keep in mind, and it's really why I wanted to talk about it today on podcast.

Speaker 1:

Okay, because, as highly sensitive introverts, you know, for us, exercise is not just about our physical health. It's a powerful tool for emotional wellness and self-care as well. And, like, we have to, I think, understand that about ourselves and make plans to make it a priority. Right, so, you know, when you're feeling like everything's too much, when you literally feel like you're buzzing because you're so overwhelmed by all the things. Right, like, especially when you've got back-to-back meetings or back-to-back outings, or like holiday season, you've got all the parties, all the events, all the things to be at. Right, like, just being able to get away and move your body makes a huge, huge difference. Right, when I can go outside and go for a walk, right, I can feel myself like exhale and get calmer as I walk, like my shoulders drop. Right, I'm able to take deep breaths, my mind clears. It's like magical. Okay, and so right, finding a way to move your body in some kind of intentional way is going to be so helpful.

Speaker 1:

So why is it, what is it about exercise that's so helpful for highly sensitive introverts? Well, I think we should put on our little science hat for just a minute to talk about what's happening in your body when you're moving, right. So, as an HSP, as an introvert, right, our nervous systems are operating at high alert, right at heightened state. That's where our sensitivity comes from, right, we're processing more, we're feeling more, we're thinking more and sometimes we're getting overwhelmed by all of that information, by all of that stimulation. So exercise can kind of serve as the reset button for our nervous systems and our overactive mind, our overactive emotions and all those things. Right, when you move, your body is going to release a lot of chemicals and a lot of things. Right, we got endorphins, we got serotonin and dopamine, and all of those help regulate your mood. They help reduce your anxiety and lower your stress.

Speaker 1:

Okay, and also and this is the thing that was like so key and life changing for me is that moving your body actually gives all of that emotions that you're feeling, all of that stimulation that's been building up and building up inside of you, gives it somewhere to go. And I feel like we know this, like when we have kids, especially like my kids. I got boys and boy is ADHD strong in my house, but they're so energetic, they're so busy. What do I do? I'm like you need to go outside, you need to get outside, you need to hop on your bike, you need to get on your scooter, you need to run, jump, you need to climb, you need to swing. Like we make sure that our kids get active, to get rid of all of that energy right, to give all that energy right A healthy place to go. Same thing for us, moving your body is going to give somewhere for all of that overstimulation that you've been building up in your body to go, so that you don't blow up.

Speaker 1:

Okay, and so, if some of you are like me, you're like exercise is not my thing, right, it's not fun. I don't like it, I don't enjoy it. The gym is loud. There's all kinds of people at the gym. I feel really uncomfortable. Right, like, I hear you, I hear you, I hear you, I hear you, I get you.

Speaker 1:

Trying to go out to a gym and trying to go out and do things can be super overwhelming. It can be right, more sensory input that's going to add to our stimulation. But I want to talk to you today about some different ways that you can move your body that's gentler and mindful. That's really going to help you get in that place. Okay, and listen, I'm going to share, I think, three things with you today, and I'm not saying that these are the only things that you can do, but these are the three things that I have done that are working well for me. So number one right, we're going to start with what I think is the easiest thing. To get started with walking.

Speaker 1:

Okay, I read somewhere that walking is like moving meditation. Right, it's gentle, it's great for grounding and anybody and everybody can walk. You can find a way to adapt it to what your needs are, to what your situation is. Right, it's great. And right, it's not going to be like these HIIT workouts, right, where you're going to be jumping and running and picking this up. That's going to wear you out, that can really feel overwhelming and that in itself can be overstimulating. But walking is going to give you a space to stay present, connect with your body and, at the same time, process your thoughts and your emotions. I get so much clarity when I'm going for a walk. I find so much peace when I'm going for a walk. Right, I'm able to think all my thoughts and I feel all my feels, but because I'm moving, it doesn't feel overwhelming. Right, it helps me process it easier.

Speaker 1:

Okay, so my favorite place to walk is outside. I am not a treadmill walker. It just doesn't make sense to me. I don't like this idea of walking and not going anywhere. So if you like the treadmill, more power to you. But I really want to encourage you to being outside because you're going to get a lot of benefits being out in nature.

Speaker 1:

We've talked about grounding, right, and keep talking about grounding, grounding, grounding, grounding right. Being outside in nature is a great grounding experience. Right, just standing in nature, right, getting in your bare feet, touching the ground, touching the grass, breathing the fresh air, holding your face up to the sunshine All of that is going to be really grounding and very soothing for you. Now add walking into that and you're going to get so many benefits. Right, you're going to hear the sounds, like. I love tuning my ears to hear the birds. Right Now, I'm not really skilled at identifying the different calls for the birds. I think I know like five, but that's something that I love to do. It brings me peace, right, the sound of water is so calming to me. It's like one of the only reasons that I like to go to the beach the sound of water and the sunset. Otherwise, no, thank you. But hearing water is very soothing, right. Rustling leaves, like whatever it is. All the sounds of nature, right. This green noise and being out in nature is going to help regulate your nervous system, right. And I mean, even if all you do is go in your backyard and do laps in your backyard, like that is great.

Speaker 1:

So what are some easy ways to get started walking and finding this peace and get experience? Well, just decide that you're going to walk, right, make up in your mind that it's going to be a priority and you're going to walk, and like you don't have to walk every day. But just decide this is what I'm going to do it and get started. And if you want something to do while you're walking, maybe like set something that you want to focus on, you're going to say, okay, I'm going to focus on gratitude and as I walk, I'm going to like just remind myself of all the things that I'm grateful for. Maybe you just want to walk in silence, right, it's. It sounds simple, but it can be really difficult Sometimes. Like I just need to be quiet, I don't need to listen to a book. I don't need to listen to music, I don't need to listen to a podcast. I just need to walk in silence and just practice being still and being quiet. You can practice breathing, you know.

Speaker 1:

I've talked about box breathing and different breathing exercises. Those are great to do when you're walking and maybe you just want to be fully immersed into your surroundings and say, like, what colors do you see? What textures do you notice? What animals are you seeing, what sounds are you hearing? Like all of those things are going to help you get out of your head, get out of kind of what's going on in you and find more peace as you're walking. So that's walking All right.

Speaker 1:

The second thing is barre B-A-R-R-E, and I have to say that because anytime that I tell somebody that I'm going to a bar class, I get one of two responses they think that I'm going to, like, learn how to make mixed drinks, or they think it's like a stripper class Okay, no, b-a-r-r-e. Like a ballet bar Okay, it combines. It's a very low impact workout but it combines like dance, like ballet, pilates, like stretching, yoga, breathing, all those things. It's really focused on small, precise movements that are going to strengthen and lengthen your muscles, right. So like literally, we say up an inch, down an inch, and it's literally up one inch, down one inch. Okay, it's very intentional and focused and I swear that it was tailor made for highly sensitive introverts everywhere, because it's perfect and like the atmosphere is so HSP friendly. It's in a calm place. There's soft lighting right. There's like carefully selected music for each class and each part of the class. So when you're stretching, there's music. When you're doing, when you're working right, that's what we call it when you're doing work, there's that, and then at the end, when it's time to kind of wind down and cool down and relax, like the music changes. It's so beautiful, right.

Speaker 1:

The movements are small, which really allows you to turn your focus inward, right on what is my body doing. You can connect to different parts of your body. Am I feeling this here? Am I doing that? You can pay attention to your breath, right. All things that you're going to focus on instead of kind of what's going on in your mind and your heart and your world and all the things that you're worried about. It's really a time you can go and leave all that stuff out there and just focus on yourself and taking care of yourself.

Speaker 1:

I have become so much more aware of my body and this is so important. I talk about this a lot when it comes to your emotions. You've got to be able to identify what your emotions feel like in your body. Okay, like, what does anger feel like in your body? What does disappointment feel like in your body? What does rejection feel like in your body? And taking a barre class that's focusing on being aware of your body is going to help you build that skill. Okay, and there's so much mindfulness. Like you have to focus.

Speaker 1:

Concentration is required to do the small, intricate, controlled movements. I do a version of Bar the class that's really focused on mobility and balance, and I have to focus. Like I cannot be looking not even at myself in the mirror, like I can't look at the person next to me. I have to be really in tune and focused on what my body is doing in order to do those um, those movements and those motions. So I take my classes at Pure Bar. If you're wondering, I do my classes in person at Pure Bar and if you're just getting started, I recommend you do one Um in my area. You, the first class is free. Um, like you do a 30 minute class where you go in and they teach you the basics. They start teaching you some of the vocabulary and you get to try it out and see it for yourself. I love it, and then you can go from there however you want to. I'll leave a link to the Pure Bar website if you want to see if it's in your area and try it out for yourself. But I love it. It's my favorite way to move my body. If it's in your area, try it out for yourself, but I love it. It's my favorite way to move my body.

Speaker 1:

The last thing I want to talk about today is strength training. So I know that we are talking about ways to move our body as high sense of introverts, right. We're talking about, like just walking and things that are calming and soothing. You're probably like Latoya strength training, like what are you talking about? That does not sound peaceful or calming. Are you talking about that does not sound peaceful or calming? Just give me a minute, okay. There's something really empowering about building strength, okay, especially when you feel overwhelmed by the world and your life and all the things.

Speaker 1:

Okay, it is a way to process your emotions. To process your emotions right through physical exertion. So when I am like doing a workout, I am focused on making sure that my form is right, because I don't want to injure myself. Like making sure my form is right, I'm focused on my breath. Am I breathing properly? As a mama, you know, I've got a core to protect and things like that. There's not a lot of room for racing thoughts and overthinking or overwhelming emotions. Right, it's just it's not happening. Like I can't even carry on a conversation. Like my kids come out to ask me a question. I'm like hang on, mommy, can't talk to you right now. I got to focus on what I'm doing right now, and so it's a great way to stay focused right, to kind of hit the pause button on all the things that are going on in your mind and your heart. Okay, but at the end, right, you're moving, you're going to feel so much better, right Again, like those, there's endorphins and things where you feel kind of like, oh, like I feel kind of happy, I feel good. After you know, doing that it's again. It's a way to get all of that stress and that overstimulation out of your body. Right, you're actually doing something with all of that energy that's been building up in you. Okay, so that's what I really love about it.

Speaker 1:

And like, getting stronger, like I love the fact that I can pick up heavy things. Okay, when I get to reach for a 20 pound dumbbell or like my 40 pound kettlebell, I feel awesome. I'm like, oh my goodness, like I am so strong, I can do this. I can do hard things. I have the same thought when I'm doing barre class, because it's hard, and when I get to the end of a class, I'm like super sweaty and like out of breath. I'm like, oh, my goodness, I did it. I did it. I can do hard things. And that's going to carry over into your everyday life. Like you can do hard things, you can do things Even if it seems hard, if it seems overwhelming, you can absolutely do it. Okay Now, if you are new to strength training, please find somebody that can help you. Like I said, proper form and all the things I love fit to be workouts that is what I really got started in for a long time. Beth Lauren is amazing. She knows so much, she is so generous, she is so kind and she is always finding people that know more than she does to come and share their expertise and their insights.

Speaker 1:

Nourish Move Love is another YouTube channel that I follow. Sometimes I'll leave those all in the show notes for you, don't worry about it. Yeah, but find a way to go and do that at home, at a gym, outside, at a park, like whatever. But just move your body. And I'm going to add this little caveat here when it comes to strength training, listen to your body. Okay, some days you're going to feel like you can conquer the world. Go for it. If you wake up and you're like, you know what? I cannot? I can't pick up heavy things, I can't be overstressed Don't do that to yourself. Do something more gentle stretch, go for a walk, right, listen to your body, give your body what it needs.

Speaker 1:

So the final thing that I want to leave you with are just some practical tips on how you could make this part of moving your body and exercise part of your self-care. Right, you've got to. I want you to make the mental shift to thinking about exercise as like something you have to do, something that you get to do for yourself. Okay, we want to view this as self-care, because that's what it is. Okay, it's not a task. Right, it's not like a job. It's not another thing on your list, it is you caring for yourself? That's the first thing.

Speaker 1:

And then I want you to pay attention to different movement, like try different things, pay attention to different movement, and how? State, right, how are you feeling after this class? What's your energy like after this class? Right, I know, for me I cannot do strength training like late afternoon evening, because it's going to be too much for my system. It's too much stimulation, it's too much like exertion I don't do. Well, I don't sleep well, right, I don't, my body doesn't handle that. Well, late in the day. You may be different, right, there are things that I want to do based on how I feel. When I am just like, oh my goodness, I'm stressed, like I'm like I'm suffocating, I got to get out of here. Right, I'm gonna go for a walk, I want to get outside, I want to walk. When I'm like angry or really frustrated, I want to pick up and chill. Right, I'm going to do that mobility bar class.

Speaker 1:

So, figure out different movements that you enjoy doing and kind of see if you can start matching it up with your feelings. Right, what do you need when? And like, give yourself grace, like scheduling is important, but don't be like so perfectionist about it. Like, my goal is three workouts a week. Okay, so it's bar, two strength training sessions and then walking on the other days. I would love to say that I do these things on certain days a week, but my life doesn't allow for that and I've had to learn to be okay with that. Okay, like, bar is kind of scheduled because I have to physically go somewhere and I'm paying for the classes, but I fit in everything else when it fits in and it's different every single week, and that's okay. Give yourself grace. So remember, when you're moving your body, it's not about punishing yourself. It doesn't have to be intense, it doesn't have to be overwhelming. We are just looking at how can we take care of our physical bodies as a way to support our emotions, okay.

Speaker 1:

So I want to challenge you to just try some kind of movement, right. Start small, please. Start small. Please. Don't sign up for 800 bar classes or like a two hour strength training class. Don't do that to yourself, especially if you're not in the habit of moving regularly. Start small. Maybe you're going to commit to a 10 minute walk twice a week this week? Okay, maybe you're going to do one 10 minute strength training video in your living room. Right? Just make a decision and I would love to hear about it.

Speaker 1:

Come on over to the group and share with me what you're going to do for yourself to incorporate movement exercise in your body. I would love to hear what you're doing, because I am sure that you are probably not all walking, taking barre classes and picking up heavy things. Right, there's all kinds of exercises and I would love for you to come and share what is working for you to give everybody ideas on how they can move their body and help manage their emotions and take care of themselves as highly sensitive introverts. Did you learn something new or have an aha moment from today's episode? I would love to hear from you. The best way to do that is to leave a five-star rating and review in Apple Podcasts. This also helps other women like us find the show. Thank you so much for joining me.

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LaToya Edwards

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