Make Exercise More Mindful

Quick Win

Incorporate simple mindfulness techniques into your fitness routine to engage your brain, feel more centered and make exercise more enjoyable.

Try This Today

• Create an intention. Before starting, form a guiding principle for your exercise session. It could be a simple goal, such as cultivating strength. Energy flows where attention goes, so having a clear intention sets you up for success on your own terms. It can also help you feel more connected to your body and more accepting of any physical limitations.
• Breathe evenly. Your breathing is key to staying present for a mindful workout. Match the length of your inhale and exhale to create a smooth, gentle rhythm. As you move through your workout, your mind will wander. To stay on target, keep returning to the present moment, your breathing and the exercise.
• Notice how your body feels. Many people power through their exercise without taking time to assess what’s happening in their bodies. This disconnect could lead to injuries. Instead, take inventory of how you feel. Notice your energy level and any aches or pains. Then make the appropriate choice for your workout’s intensity and duration.
• Note the setting. Once you have centered yourself, shift your attention to your environment. Notice the room, the temperature, the sounds, the other people. When you tune in to your surroundings — even if it’s the noise and hustle of a busy gym — you’ll have a more mindful workout.

Why

Studies have shown that both mindfulness and exercise can support healthy brain function as we age, so it stands to reason that combining them might be even more beneficial. One small study supports this theory. Among 25 adults with an average age of 72 published in 2021 in Preventive Medicine Reports a monthlong mindful walking program (30 minutes, twice a week for 4 weeks) improved participants’ processing speed and executive function. Cultivating mindfulness may also make for a more positive, sustainable fitness routine, according to a study involving 205 adults ages 25 to 59 published in 2022 in Frontiers in Sports and Active Living.