The Powerful Relationship Between Mindfulness and Exercise
In the modern world, the connection between mind and body is increasingly recognised as pivotal to achieving optimal health. At Flow | Health & Fitness, I emphasise the integration of mindfulness into fitness routines to enhance both physical and mental well-being… But what exactly is mindfulness, and how does it relate to exercise?
Understanding Mindfulness
Mindfulness is the practice of being fully present and engaged in the current moment, acknowledging and accepting one's thoughts, feelings, and somatic (bodily) sensations without judgment. It has its roots in ancient meditation practices but has gained significant attention in contemporary health and wellness areas due to its holistic benefits.
Some Science Behind Mindfulness and Exercise
Research is limited around the specific mechanisms in mindfulness and physical activity but it is growing quickly. A recent study from the University of Bath (2) suggests that combining mindfulness with physical activity can lead to improved health outcomes through staying engaged during exercises as well as enhancing exercise adherence. Practicing mindfulness in exercise can support greater self-acceptance and non-judgemental attitudes towards workouts.
Benefits of Mindful Exercise
Enhanced Focus and Performance: When you practice mindfulness during exercise, you’re more likely to stay focused on your movements and form, reducing the risk of injury and improving the efficiency of your workouts.
Reduced Stress and Anxiety: Mindfulness helps to lower cortisol levels, the body’s primary stress hormone. Lower stress levels can lead to better recovery and less emotional eating.
Increased Enjoyment: Being present in the moment allows you to fully experience the joy of movement, making exercise a more enjoyable and sustainable habit.
Improved Mental Health: Regular mindful exercise can decrease symptoms of depression and anxiety, promoting a more balanced and positive mental state.
Mindfulness Techniques to Incorporate into Your Workouts
Breathing Exercises: Start and end your workout with deep breathing exercises to centre your mind and prepare your body.
Body Scans: During your workout, take time to perform a mental scan of your body, noting areas of tension and consciously relaxing them.
Focused Movement: Pay close attention to the sensations in your muscles as you move, whether you’re lifting weights, running, or stretching. Focus on the quality of each movement rather than the quantity.
Meditative Cool-Down: Conclude your exercise with a meditative cool-down or reflection, allowing your heart rate to gradually decrease while focusing on your breath and bodily sensations.
How Flow | Health & Fitness Integrates Mindfulness and Exercise
At Flow | Health & Fitness, I design training programs to incorporate mindfulness practices. I believe that by integrating mindfulness with physical fitness, I can help clients achieve a harmonious state of health that nurtures both the body and the mind.
Conclusion
Mindfulness and exercise are powerful allies in the quest for holistic health. By being present in your workouts, you not only enhance your physical fitness but also cultivate a more profound sense of well-being and mental clarity. Join me to experience the transformative power of mindful exercise and take your fitness journey to the next level.
For more information and to start your mindful fitness journey contact me on my website or at flow.health.and.fitness@gmail.com.
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References:
Schneider, J., Malinowski, P., Watson, P. M., and Lattimore, P. (2019) The role of mindfulness in physical activity: a systematic review. Obesity Reviews, 20: 448–463. https://doi.org/10.1111/obr.12795.
Masha Remskar, Max J. Western, Emma L. Osborne, Olivia M. Maynard, Ben Ainsworth. Effects of combining physical activity with mindfulness on mental health and wellbeing: Systematic review of complex interventions. Mental Health and Physical Activity, 2024; 26: 100575 DOI: 10.1016/j.mhpa.2023.100575