5 Tips for Practicing Mindfulness During Your Next Workout
Deepen the connection between body and mind to achieve better and more meaningful results
The idea of practicing mindfulness has been popularized by celebrities like Oprah and Ariana Grande and has attracted even more attention as people are looking for ways to alleviate stress related to the pandemic.
What is mindfulness?
Mindfulness is simply the practice of increasing awareness by centering our attention on the present moment. Benefits include reduced feelings of stress and anxiety, improved concentration and brain health, and the slowing of chronic diseases like type 2 diabetes. Newer studies show that pairing mindfulness with exercise can also have a powerful impact on our health and well-being by boosting our mood and improving performance by making our fitness goals seem easier to obtain.
I encourage my clients to practice mindfulness because the increased focus not only helps them get the most out of their workouts, it also lowers the risk of injury. Deepening the mind-body connection helps us identify any movements that are straining our joints and muscles which pushes us to improve our form. I also like to couple mindfulness with deep breathing after cardio workouts because it helps to relax the muscles and speed up recovery.
Now that we’ve covered the benefits of mindfulness, here are 6 tips for incorporating mindfulness before, during, and after your next workout.
1. Mind-Body-Scan.
Before and after your next workout, take a few minutes to mentally scan your entire body while taking slow deep breaths. Start with the crown of your head and slowly shift your attention to the right side of your body all the way down to the tips of your fingertips and toes and then do the same with the left side. It’s helpful to do this in a quiet room with eyes closed so you can concentrate. Notice any tensions that you may feel but also notice positive feelings such as strength, energy, and improved flexibility. Whatever thoughts come up, simply acknowledge them without judgment and keep moving on to other parts of the body. This will help you get an assessment of the entire body and any areas that you would like to focus on to strengthen and avoid injury, without ruminating on negative thoughts and self-doubt.
2. Set your intention.
If you’ve ever taken a yoga class then you’re probably familiar with the practice of setting an intention that you will carry with you throughout your day. This practice of setting an intention and carrying it with you throughout your day is beneficial for any workout routine. For example, centering our practice around gratitude and kindness can boost our energy and confidence by reducing negative self-talk when we’re learning a new and challenging workout routine. That energy and confidence makes the workout more fun and engaging, which increases the likelihood that we form a healthy habit.
3. Scheduled check-ins.
Have you ever jumped onto a treadmill and then immediately start scrolling through your phone? How about creating a mental checklist of all the chores that need to be done at home, in the middle of your HIIT class?
It’s easy to go into autopilot when we’re working out. To get into the habit of focusing your attention on the present moment and regularly checking in with your body, set a 2–3 minute timer on a smartwatch or phone. Every time it goes off, it’s a reminder to bring your attention back to your movements and focus on your breathing.
4. Visualization.
Before your next workout, take a few minutes to clear your mind and visualize yourself powering through your exercise. Envision others gawking at your perfect form and wanting to know what your secret sauce is.
It may sound silly but it’s a common technique that Olympians and highly successful athletes like Serena Williams use all the time for motivation and prepare their body for what they’re about to do.
This technique isn’t just for athletes. Anyone can use mental imagery and mindfulness for better and more meaningful results when working out.
5. Practice.
Mindfulness is challenging. It takes years of practice to master the ability to keep our attention focused on one thing for long periods of time.
To center our attention on every rep and step, we need to practice regularly. It doesn’t always have to be when we’re working out either. Try guided meditation apps like this one with meditation expert Deepak Chopra or try a mindful eating exercise.
The most important thing is that you find what works best for you and be consistent.
