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Tackling Stress Two Ways: The Power of Combining Exercise and Mindfulness

We’ve long understood that both physical exercise and mindfulness are effective for reducing stress and anxiety. However, recent research from the University of Bath suggests that the positive effects of these tools can be amplified when combined. This dual approach doesn’t just add up the benefits; it creates a synergistic effect that can significantly improve overall well-being.

The University of Bath’s findings highlight how mindfulness can unlock the full potential of exercise. By staying present and aware, people are more motivated to get moving, even when discomfort, minor pain, or feelings of failure threaten to derail their workout. This combination helps people push through tough moments, making exercise more effective and enjoyable.

Another study, published in Psychology of Sport and Exercise, supported this idea. It found that participants who engaged in mindful walking experienced lower stress levels and felt more energised compared to those who walked without using mindfulness techniques. Similarly, research from the University of California, Los Angeles (UCLA) found that mindful exercise helps regulate the nervous system. This regulation makes it easier for individuals to return to a state of calm after stress, which is crucial for managing anxiety and maintaining long-term mental health.

New to Mindfulness?

Mindfulness is a simple yet profound philosophy: the practice of being fully present in the moment, aware of your thoughts, emotions, and physical sensations without judgement. Instead of getting lost in worries about the future or regrets about the past, mindfulness keeps you grounded in the here and now, promoting a sense of calm and clarity. Easier said than done? Here are some simple techniques to help you achieve mindfulness while exercising:

  • Start with Intention: Set a clear intention before starting your workout, like focusing on your breath or aiming to feel stronger.
  • Focus on Breath: Bring your awareness to your breathing throughout the workout. If your breath becomes shallow, consciously deepen it.
  • Notice Sensations: Stay aware of how your body feels during exercise, which can help you identify areas of tension or discomfort.
  • End with Reflection: Take a few minutes to reflect on how you feel post-workout, noticing any physical or emotional changes.

Combining exercise with mindfulness isn’t just about physical health. It’s a powerful, holistic approach to enhancing mental well-being. By staying present and connected to your body, you can reduce stress, improve your mood, and foster a healthier mind-body connection.

Typical Combined Workouts:

  1. Mindful Movement Practices
    • Yoga: This well-known practice combines physical postures, breath control, and meditation. Yoga reduces stress by lowering cortisol levels and boosting endorphins, the body’s natural mood enhancers. It’s a comprehensive way to improve both physical and mental well-being.
    • Tai Chi and Qigong: These ancient practices feature slow, deliberate movements paired with focused breathing. Research has shown that they can help alleviate anxiety, depression, and stress while promoting a sense of balance and well-being.
  2. Mindfulness During Cardio Workouts
    • Instead of zoning out, mindful cardio keeps you focused on the present. There are many apps available that you can use while exercising to help you pay attention to your breath, the rhythm of your movements, and how your body feels. Whether it’s the stride of running or the cadence of cycling, staying aware can turn your workout into a meditative experience. A 2023 study in the Journal of Affective Disorders found that mindful running led to greater reductions in anxiety and depression compared to traditional running.
  3. Combining Strength Training with Mindfulness
    • Mindful strength training involves being fully aware of each movement, muscle group, and breath. This practice not only enhances form and effectiveness but also reduces stress and builds a sense of control. “Slow Strength Training,” a recent trend, emphasises deliberate movements and mindfulness, linking this approach to a heightened mind-body connection and reduced anxiety.
  4. Breathwork and Exercise
    • Breathwork techniques, like box breathing (inhaling, holding, exhaling, and holding for equal counts), can be integrated into workouts to maintain calm and focus. Breathwork helps athletes and fitness enthusiasts improve performance, regulate emotions, and recover more effectively.

Author

Suze Cook

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