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
It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied
January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.
Have a plan going in
For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.
Following a workout program can help you stay committed – here’s how to write your own
Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.
If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.
Trying to do too much, too fast will burn you out, leave you injured or both
When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.
“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”
Want to focus on healthy aging in 2026? Here are 10 nutrition tips to start the new year
Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.
Follow basic gym etiquette
The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.
In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.
Try to find what you like about the gym
Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
You can post your question to the panel using this form.
If you’re having trouble using the form, click here. Read terms of service here and privacy policy here.
Georgia politicians react along party lines to Minneapolis ICE officer shooting, killing US citizen
Hawaii County accepting applications for Summer Fun employees
Water Outlook does not look promising in SW Idaho, but it could be worse without all the precipitation
Darren Bailey proposes ‘Illinois DOGE’ as Republican governor’s race focuses on spending
Peach Bowl Ticket Prices Skyrocket Ahead of Oregon and Indiana Rematch
Florida High School Football Rankings: Top 25 teams – Oct. 21
Cleary's 21 help Le Moyne down Central Connecticut State 69-64 in OT
How old is Bo Nix? What to know about Oregon quarterback ahead of 2024 NFL Draft
99th annual Pony Swim held in Virginia
Video: ‘It Didn’t Have to Happen This Way:’ U.Va. Faculty Call for Review of Police Response to Protests
Video: What Trump Told Us About the ICE Shooting
Trump calls for $1.5T defense budget to build ‘dream military’
Belgium open to housing foreign prisoners in other countries, minister says
Community reacts to ICE shooting in Minnesota. And, RFK Jr. unveils new food pyramid
Video: Minnesota Governor Condemns ICE Shooting
-
Detroit, MI5 days ago2 hospitalized after shooting on Lodge Freeway in Detroit
-
Technology2 days agoPower bank feature creep is out of control
-
Dallas, TX3 days agoDefensive coordinator candidates who could improve Cowboys’ brutal secondary in 2026
-
Health4 days agoViral New Year reset routine is helping people adopt healthier habits
-
Nebraska2 days agoOregon State LB transfer Dexter Foster commits to Nebraska
-
Nebraska2 days agoNebraska-based pizza chain Godfather’s Pizza is set to open a new location in Queen Creek
-
Iowa2 days agoPat McAfee praises Audi Crooks, plays hype song for Iowa State star
-
Entertainment1 day agoSpotify digs in on podcasts with new Hollywood studios