Overwhelmed? Taking a zen approach to your fitness routine could help
We know that mindfulness benefits us mentally and emotionally, but have you heard of ‘mindful exercise’? This is the art of bringing greater awareness to the present moment, explains health and mindfulness instructor Louise Murray. ‘By doing so, you aren’t thinking about the past or the future, so it shifts you from feeling busy, distracted, worried or stressed, into a calmer headspace.’ And this can help boost your performance and physical health. Curious? Here’s how to get into the zone.
MOVING MEDITATION
Being more mindful during exercise helps us get the maximum benefits from an activity, whether that’s walking, riding a bike or yoga. Mindful exercise can also reduce the risk of an injury. It’s no surprise then that Olympic athletes use techniques such as breathing work and visualisation in their training plans – mental strength and physical effort is a proven formula for success.
So, how exactly do you exercise mindfully? ‘You can use many tools to root yourself in the present, such as bringing awareness to your breath and really focusing on your senses,’ says Louise.
MIND AND MUSCLE
Try focusing your mind on the particular muscle that you’re working during an exercise. This can increase muscle activity and even make the muscle grow faster, according to a study by the University of Michigan.
SET GOALS
Do this before exercise. ‘It’s helpful to write down what you want to achieve,’ says personal trainer Rhian Cowburn. ‘I plan my sessions on my studio mirror with coloured pens. It focuses me and I celebrate ticking it off.’
Visualisation can be a powerful mindfulness technique. Try imagining reaching the finish point of a 5k charity event and you can draw on that mental image when you start to flag.
REMEMBER TO BREATHE
‘Breathing consciously is its own meditation and, although it is the essence of yoga, it can be applied to all exercise,’ says yoga instructor Hannah Barrett. ‘It helps you to connect with the energy within your body and mind.’ If you’re struggling at any point, bring your attention to your breath by taking measured inhales and exhales.
DIAL IT DOWN
Exercise doesn’t have to be gruelling and it shouldn’t feel like punishment. ‘Some people thrive off high-intensity workouts but others don’t enjoy this pace and burn out,’ says Rhian.
