As I’ve slowly started to regain the ability to do more physical activity, I’ve noticed how my nervous system reacts differently to different activities. It’s something I’ve been exploring lately—how doing a workout with weights and engaging in an activity like surfing affect me so differently.
For instance, a short, light weights session can leave me completely wrecked for days. Fatigue, brain fog, and that wired, shaky feeling take over, often messing with my sleep and leaving me restless and jittery. The knock-on effects can last for days or even weeks.
But surfing? Despite the physical demands—paddling hard, walking over sand dunes to reach my favourite spot, and catching waves—it leaves me feeling physically tired and sore but without the same intense post-exercise malaise (PEM) or nervous system symptoms. There’s a different energy to it, and my body seems to handle it better, without the lingering stress and fatigue.
Why Is This Happening?
For a long time, I couldn’t do any physical activity at all. Even light movements left me worse off, as my nervous system was simply too reactive. In the early stages of recovery, exercise can actually be harmful. Pushing through isn’t the solution—it’s like trying to run on a broken leg. It doesn’t heal faster; it just makes things worse. Rest and time to recover are crucial before slowly rebuilding strength through gentle, appropriate activity.
The nervous system is no different. When it’s in a state of dysfunction, rest and calming techniques are vital. Physical activity should only be added when the nervous system has stabilized and become less reactive.
So, how is it that two physically demanding activities—surfing and weightlifting (using extremely light weights)—can have such different effects? I’ve been reflecting on this and exploring a few possibilities.
Is My Brain Wired to Expect Stress from Weights?
One theory I keep coming back to is that my brain might associate weights with stress. Weight training feels formal and structured—there’s a goal, a plan, and a “workout” to push through. In the past, when life overwhelmed me, I’d turn to weightlifting as my go-to stress reliever, pushing myself harder during those sessions.
It’s possible my nervous system remembers those intense workouts and pre-emptively gears up, bracing for stress before I even start. A few years ago, when I tried Graded Exercise Therapy (GET), this kind of structured, goal-driven approach almost derailed my recovery. It wasn’t just that the method was rigid—it was that my nervous system wasn’t ready for any kind of exercise. The additional stress worsened my symptoms and set me back.
Even now, as I’ve progressed in recovery, I still struggle with structured forms of exercise like weights. My nervous system seems to react differently to them compared to activities like surfing or swimming. These fluid, rhythmic movements seem to resonate better with my system, offering both physical engagement and a calming effect.
Does the “Fun Factor” Play a Role?
Another idea: maybe it’s about the joy of the activity. Surfing feels exciting and freeing. It’s something I genuinely look forward to, and that sense of fun likely triggers feel-good chemicals like dopamine. Dopamine helps regulate the nervous system, keeping it calmer and more balanced.
Weights, on the other hand, don’t have that same appeal for me. I don’t dread them, but they’re not exactly fun. Without that “fun factor,” I might be missing out on the calming benefits that dopamine brings. Could joy and excitement make a difference in how the body processes physical effort? I think so.
Does Movement Type Matter?
Another difference is the type of movement involved. Weight training is repetitive and isolating—targeting specific muscles in a structured, set pattern. Surfing, in contrast, is dynamic and flowing. Each wave requires balance, adjustment, and varied full-body movements. It doesn’t feel like “exercise” in the traditional sense; it feels like play.
I wonder if repetitive, isolated movements signal stress to a sensitive nervous system, while natural, dynamic movements are perceived as less threatening. This might explain why surfing feels easier on my system.
Is Nature Part of the Solution?
It’s hard to ignore the impact of the environment. Surfing takes place outdoors—in fresh air and sunlight, surrounded by the calming rhythm of the ocean. Studies show that spending time in nature and getting sunlight can boost serotonin, stabilize mood, and reduce that wired, overreactive feeling.
Okay, the sun isn’t always shining (this is Wales, after all—it rains. A lot). But even on cloudy days, natural light and fresh air can work wonders for the mind and body.
There’s also another factor to consider: the cool water itself. Cold water exposure is known to activate the parasympathetic nervous system, reducing inflammation and calming the body's stress response. The soothing sensation of cool ocean waves might not just be relaxing—it could be physiologically resetting my nervous system.
Weights, on the other hand, are usually done indoors under artificial lighting, without the soothing influence of natural elements. Could the environment itself be playing a role in how my body responds? It certainly feels that way to me.
Is the “Workout” Mindset Getting in the Way?
One thing I’ve noticed is that my mindset going into weight training is completely different from my mindset with surfing. When I’m lifting weights, my focus is on completing a workout—hitting specific goals, sticking to a plan, and essentially “getting it done.” It’s structured, intentional, and feels like something I need to achieve. That pressure can create a subtle but significant layer of stress, which might be enough to tip my nervous system into overdrive, especially in recovery.
Surfing, on the other hand, is the complete opposite. When I’m in the water, I’m not thinking about goals or outcomes—I’m fully immersed in the experience. It’s about the joy of catching a wave, the rhythm of the ocean, and being present in the moment. There’s no looming checklist to tick off, no pressure to perform. I’m simply enjoying the process, and that mental freedom seems to help keep my nervous system calmer and more balanced.
This difference in mindset has really made me question whether how I approach an activity can impact how my body reacts to it.
Rethinking Exercise in Recovery
These reflections have completely changed how I approach exercise. Instead of focusing on structured workouts, I’m prioritizing activities that feel more natural, enjoyable, and restorative. Here’s what’s working for me:
Flow-Based Movement: Activities like hiking, swimming, or surfing allow my body to move naturally without the pressure of hitting specific goals.
Slowing Down: I’m giving myself permission to take it slow, whether it’s a stroll along the beach or a relaxed paddle. This lets my nervous system unwind naturally.
Mindfulness: I’m bringing mindfulness into every activity, paying attention to my breath and staying present in the moment.
Outdoor and Social Activities: Surfing with friends or even casual games outdoors make movement feel less like a chore and more like fun.
Moving Forward
What I’m learning is that exercise in recovery isn’t just about strength or stamina—it’s about how the nervous system interprets the activity. By choosing activities that bring joy, flow, and a connection to nature, I’m finding ways to build strength without setting my recovery back.
If you’re navigating exercise in recovery, I hope these insights help. Sometimes, it’s not just what we do—it’s how we do it and how our nervous system responds.
Exercise and Nervous System Health
The Role of Exercise in Reorganizing the Brain - NCBI discusses how physical activity influences dopamine receptors and brain plasticity.
How Exercise Changes the Brain to Handle Stress - Princeton University research on the role of exercise in controlling stress through neurotransmitters like GABA.
Mindfulness Practices for Nervous System Recovery
Mindfulness Practices and the Nervous System - NCBI article on how mindfulness techniques reduce stress and improve autonomic balance.
The Science of Mindfulness - American Psychological Association overview on the effects of mindfulness on mental and physical health.
Stress and its Impact on Recovery
Physiology, Stress Reaction - Any physical or psychological stimuli that disrupt homeostasis result in a stress response.
How to Manage Stress for Better Health - Harvard Health tips on managing stress for nervous system health.
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