Bringing Mindfulness to Exercise-Body Checking to Focus

We all know exercise is good for us.

Whether you acknowledge it or not, your body is made for motion. From the way cells use fuel (calories), to how our muscles move, to our joints, to how moving activates our brains, the truth is in front of us: We were made to move. If we weren't we'd look more like a rock-no joints, no muscles, no metabolism going on.

Research shows us that exercise helps activate the brain, it strengthens bone and muscle, it burns calories so that what we eat doesn't go straight to our hips, thighs, butts and other unsightly bulges. It helps balance our emotions, helps our bodies balance hormones, prevents depression...

I'll get off that soapbox now; you already know that exercising is good for you.

Some kinds of exercise work only our body.

It's true. Some kinds of exercise simply allow us to fall into a kind of trance, lost in the rhythm of the motion, like running, power walking or swimming. I remember being in swim class in high school PE, and letting my mind wander to go over my upcoming speech for the tournament, or simply reviewing my math homework in my head. I would let my body drop into its rhythm of stroke-stroke-stroke-breathe-stroke, and let my head be somewhere else as I went back and forth in the pool.

Other kinds work both body and mind, others go deep into body, mind and spirit.

While some exercise allows your mind to wander and your body to go on autopilot, other kinds of exercise require a little more presence. Focus on balance and posture are essential for weight lifting and yoga. Coordination and attention to the beat are key when you're doing aerobics, Zumba or belly dancing.

And again, some exercises go yet deeper, tying your body, mind and spirit into the moment and working in pure harmony to lift you from the ordinary to the extraordinary. Think Qi Gong, Tai Chi, and some more advanced forms of yoga. You simply can't work with your own energetic body when the whole point of what you're doing turns on your mind, body and energy working with each other.

How do you get the most from your exercise?

You don't need to be a yoga guru or a Tai Chi master to get more out of your favorite exercise. I'm a strong believer in trying new types of exercise, but only keeping those that you truly enjoy in your routine. Let's face it: If you don't like it, you're not going to be motivated to do it.

Even the most trance-inducing exercise can be taken up a notch so you get more out of it. And it's super easy to do!

Being mindful of your body strengthens the body-mind connection.

When you direct your mind to check in with your body, it activates different areas of the brain then what you use when you're moving and thinking about something else. It shifts your focus, consciously, allows you to be in control of your thoughts, and starts a dialog between mind and body.

It helps prevent injury.

This can be applied to any workout, but we'll use running for the moment; let's assume that you're running along, in the zone, and thinking about your to-do list for several blocks. This is your habit, and where you're starting from in implementing this practice.

When you cross the next street (or pass the next lamp post, telephone pole or house-pick a marker that's recurring on your route), ask yourself, "Do I feel pain anywhere in my body?" Then scan your body, all parts of you, and make sure that nothing is unduly painful. Now, here is where I will differentiate between pain and soreness. Soreness is a good sign, when it's simply soreness. It means you're working and fatiguing your muscles to strengthen them. When soreness becomes pain, however, it's a sign that you need to back off, or stop immediately. You'll have to be the judge of it, but generally, sore is in the working muscles, pain is in joints or muscles that are injured, and not just fatigued. If you find pain anywhere, listen to your body. Pushing past pain is destructive and counter productive to what we're trying to accomplish.

At the next marker, ask yourself, "Do I feel particularly good anywhere?" Make note of these spots. Sometimes, during a particularly challenging walk, I find that soreness disappears and I feel like I could walk forever. But it's incentive to keep moving when I note a lift in my mood, or a feeling of being lighter than before because of my workout.

At the next marker, check in one more time, "Is there anything else I need to know about my body right now?" Then let your body communicate with you. There might be a late answer to the pain question. Or you might simply notice that you're tired and it's time to turn around. Whatever it is, honor that, and follow through. Then you can return to your blissed, zoned out state and keep going for a while.

With some experimentation, you'll find the length of time that's best for you between check ins. You'll likely find that your workouts are far more productive, and your performance will improve because you're more aware of your body's limits.

Try it during your next workout.

Go on, I dare you. I triple-dog-dare you! That's right, I just gave you a challenge. Get out there, on the road, on your mat, in your pool, and give this a try. I'd love to hear your experiences!

Further Reading:

Another moving mindfulness exercise to try, from the folks at Greater Good Science Center.