Fitness
Somatic Exercises for Weight Loss: Do They Actually Work?
You power through high-stakes meetings at work, balance an overpacked schedule at home, and deliver maximum effort during high-intensity workouts at the gym. Your body is in a constant state of go. Sound familiar? If you’re looking to lose weight, operating in overdrive isn’t helping your weight-loss efforts.
One technique worth considering: somatic exercise.
Activities and exercises that often include somatic elements, like yoga and Pilates, are “designed to remind the body of its natural, integrated way of moving—with fluidity, ease, and coordination,” says Lisa Cary, a certified Somatic Integration Coach. Studies suggest that somatic exercise helps with chronic pain relief, relaxation, and stress reduction (1, 2, 3), which may factor into whether you’re successfully able to lose weight.
Could somatic exercise be the key to breaking the stress-weight gain cycle? Before you push even harder at your next workout, here’s what you need to know.
About the Experts
Sarah Warren is a Certified Clinical Somatic Educator (CCSE), Registered Somatic Movement Educator (RSME), owner of the Somatic Movement Center, and author of The Pain Relief Secret.
Lisa Cary is a Certified Somatic Integration Coach and Movement Therapist.
What Is Somatic Exercise?
Somatic exercise involves slow, mindful movements that promote the mind-body connection and inner awareness. It can include a range of practices, such as breathing exercises, body scans, progressive muscle relaxation, yoga, Pilates, Tai Chi, and dance.
“Technically, any movement can be somatic if you focus on what you’re feeling in your body as you move,” explains Sarah Warren, a certified clinical somatic education practitioner. For example, yoga and Pilates can be described as somatic or not somatic, depending on how they are practiced.
Focusing on the internal experience of the movement (rather than external appearance) is what makes an exercise somatic. A traditional exercise class tends to focus on form and specific outcomes or goals. With somatic exercise, touching your toes, running faster, or lifting heavier is not the goal. The primary aim is to tune in to how your body, muscles, and organs feel as you move and explore those sensations.
Can Somatic Exercise Help You Lose Weight?
The mindful movements of somatic exercise won’t alone cause the scale to budge. However, it may positively affect weight loss by reducing stress and improving movement quality.
That said, the scientific evidence linking somatic exercise to weight loss is indirect (less pain leads to better movement which may lead to more effective traditional workouts). “Weight loss needs a holistic approach in my opinion,” says Cary.
Still, here’s how somatic exercise might help:
It reduces stress
“Somatic movement reduces stress, which can cause people to gain and retain extra weight. Stress can also cause people to overeat and potentially overindulge in foods that cause weight gain, like sugar and alcohol,” explains Warren.
Chronic stress can cause an overproduction of the hormone cortisol, which has been linked to weight gain (4, 5). These prolonged periods of high cortisol levels put your body into a seemingly never-ending “fight or flight” response, which contributes to the storage of more visceral fat, according to the Cleveland Clinic. What makes visceral fat dangerous is that it surrounds your organs. High levels of it have been linked to an increased risk of heart disease, diabetes, and metabolic syndrome.
Somatic exercise may work to combat this stress-weight gain cycle by managing stress and lowering cortisol levels. One small study found that an eight-week program involving somatic techniques like diaphragmatic breathing, progressive muscle relaxation, and guided visualization boosted weight loss and improved stress management (6).
It increases mobility
Since somatic exercise has been shown to help relieve chronic pain and muscle tension (1), it may also help you lose weight by increasing your mobility and ability to work out.
Two methods of mindful somatic exercise, the Feldenkrais Method and the Alexander Technique, have specifically been shown to improve balance, walking patterns, and posture (1). While not directly linked to losing weight, moving better with ease may make you more likely to stick with the rest of your fitness routine.
Simply put, somatic exercise makes “physical exercise much more comfortable and enjoyable,” says Warren.
Lose Weight
How to Do Somatic Exercise
Start small
Try 15 to 30 minutes of somatic movement a day, suggests Warren. “Though you might want to practice longer because the movements feel so good.”
Work with a certified practitioner
There are many great online resources for learning somatic exercises, but Cary recommends working with a certified practitioner, particularly in the beginning. “A good somatic teacher will guide students to sense, feel, and notice the changing, shifting sensations in the body.” This will help you develop a deeper connection with your body’s internal language.
Do what’s accessible
Widely available somatic practices such as yoga, Tai Chi, and dance are great places to start. Just remember that not every class you walk into will be designed with a somatic focus. “It’s the consciousness with which we do the movement, not what the movement is that makes it somatic,” explains Cary.
You can bring somatics into any classroom by tuning inward, listening to your body, and moving in the ways it needs throughout a class. For instance, you can take the suggested modification when you know it’s what you need rather than letting your competitive side win.
Focus on pain points
If you struggle with chronic pain, Clinical Somatics is a somatic practice that aims specifically to reduce chronic muscle tension. “We use a technique called pandiculation that retrains the nervous system to reduce the baseline level of tension in muscles. By releasing chronic muscle tension, chronic musculoskeletal pain is typically relieved as well,” explains Warren.
A 2022 study found that a somatic program consisting of pandiculation (a slow contraction, then the release of a muscle) reduced pain in the lower back and neck (7). For lower back tightness, Warren recommends a somatic exercise called the Arch & Flatten:
- Start by standing with your eyes closed and arms by your side and take a few moments to bring awareness to how your lower back feels.
- Then move to the floor and lie flat on your back with feet flat and knees bent.
- Breathe deeply and imagine your pelvis slowly and gently rocking forward and back to create the arching and flattening sensation.
Avoid making weight loss the goal
“If a person approaches somatics as a methodology for losing weight by doing certain exercises, it won’t work,” warns Cary. Emphasize an “inside-out” approach that focuses on moving in a more sustainable way.
Other Ways to Lose Weight
Losing weight with slow, intentional movements might sound better than pushing your body to the limit with high-intensity intervals. However, somatic exercises aren’t the only thing you’ll want to do to lose weight. Once you’ve got your stress levels under control, diet and exercise should be square one for weight loss:
Diet
A calorie deficit (eating fewer calories than you burn) is the most important factor in whether or not you lose weight (8). But what you eat can also make a difference.
Nutrient-rich, whole foods give your body energy and help you feel fuller longer. Getting enough protein in a calorie deficit can boost fat loss, help maintain muscle mass, and support your metabolism, which may make it easier to lose weight and keep it off long-term.
Exercise
Studies consistently link exercise to better weight loss outcomes. For example, one study found that focusing on both diet and exercise was more likely to result in weight loss than one or the other (9).
A balanced fitness routine includes intense exercises that elevate your heart rate, strength training to build muscle, and low-intensity workouts that focus on recovery and mobility, such as walking. So, while somatic exercise might help, it’s worth getting back to a varied routine when you can.
A healthy diet and consistent physical activity remain the cornerstones of a successful weight loss plan. But if you’re chronically stressed, or are dealing with aches and pains that make regular exercise challenging, somatic exercise may help support weight loss efforts by relieving stress and chronic pain and helping you find comfortable ways to move. The Bottom Line
References
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
-
Los Angeles, Ca46 minutes agoMan claiming to be armed robs Culver City bank, gets away with $10,000
-
Detroit, MI1 hour agoFired Detroit TV anchor Taryn Asher files sex discrimination lawsuit against old station, claims new GM protected men
-
San Francisco, CA1 hour agoSan Francisco family devastated as they face nearly 90% rent increase
-
Dallas, TX1 hour agoWings’ top pick Azzi Fudd hosts clinic as Cash App donates to Dallas nonprofit
-
Miami, FL1 hour agoPatients left scrambling for care after Miami-Dade woman accused of operating an unlicensed surgery recovery center
-
Boston, MA2 hours agoClover plans to reopen some locations after sudden closure, thanks to an anonymous investor
-
Denver, CO2 hours agoNew report finds Denver metro home buyers and sellers experiencing ‘unattainability fatigue’
-
Seattle, WA2 hours agoSeattle mayor grilled over public safety, affordability, CCTV
