Holistic exercise? How being in the moment when you work out can be transformative for your wellbeing
While we all know that exercise is good for us, and being more present is also a must, what happens on the days when you can’t find time for the gym? And what if you’re just not the type to grab a meditation mat first thing and start chanting “om”?
If this sounds like you, then help is at hand. At Being Well, we’re obsessed with supporting you in finding a holistic approach to wellbeing and that means being realistic about what you can achieve.
Many of you will have your exercise and meditation routines down pat, but for the rest of you here’s the thing: you can combine mindfulness into your physical activity and the benefits of integrating these two practices are profound.
In this blog, we’ll unpack what mindful movement is, explore the science behind it, understand how ancient practices anticipated these benefits and provide practical tips for you to embrace mindful movement. Our goal is to help you achieve more energy, a sense of calm, better sleep, enhanced presence, improved clarity and better overall fitness.
Why mindful movement is a game-changer
The best part? It’s more accessible than you might think. We’re not talking about running marathons, becoming gym-obsessed or dedicating hours to lifting weights (although we’re huge fans of strength training; see our blog here about its benefits.)
Instead, this approach focuses on the everyday: the focused breathing you do during a gentle yoga stretch before breakfast, noticing the birds on your daily walk to work or the meaningful conversation with a friend during a post-work evening jog. There are countless ways to practice mindful movement, and none of them require you to become a matcha-drinking yoga guru.
Ready? Let’s dive in.
What is mindful movement?
Mindful movement is essentially bringing the practice of mindfulness to acts of physical activity. Mindfulness, in this context, is the practice of being nonjudgmentally aware of what’s happening in the present moment – within your body, mind and surroundings. While it’s often easiest to practice during slower, more deliberate movements, with focused attention, it can be integrated into any type of physical activity.
Curiosity is key: it’s about asking yourself questions while you exercise, thinking about how your body is moving, focusing on your breath, listening to the sound of your trainers on the ground as you run. A bit like dissecting a recipe to understand all its components, what you’re trying to achieve with mindful movement is a sense of being totally engrossed in the physical activity of the moment.
Unlike seated meditation, mindful movement gives our brains something tangible to focus on. This is huge for many of us who find sitting still difficult: despite being fully aware of the benefits of being more present, it can be mighty difficult to achieve when life gets busy.
By integrating mindfulness into our everyday physical activities, we’re essentially enjoying a double win: we’re benefitting from the exercise and freeing our brains from the needless to-do lists and unhelpful anxious thoughts.
A beautiful illustration of this is found in Angeline Boulley’s novel, The Firekeeper’s Daughter:
“The sky lightens as I stretch in the driveway. My brother complains about my lengthy warm-up routine whenever he runs with me. I keep telling Levi that my longer, bigger and therefore vastly superior muscles require more intensive preparation for peak performance. The real reason, which he would think is dorky, is that I recite the correct anatomical name for each muscle as I stretch. Not just the superficial muscles, but the deep ones too. I want an edge over the other college freshmen in my Human Anatomy class this fall.”
This character exemplifies mindful movement by noticing her surroundings (the lightening sky) and her body (naming muscles) during stretching. Being more aware of ourselves, our bodies and minds, makes us stronger and more resilient when times get tough. Dive deeper into the fascinating subject of how the mind and body are connected in our blog >> The Gut-Brain Connection.
The roots of mindful movement
People have been practising mindful movement for millennia – we just seem to have forgotten about its importance. Its history is deeply rooted in ancient practices like yoga and tai chi, which emphasise the connection between breath and movement to cultivate awareness and presence.
Mindfulness itself, a core component, originates from Eastern traditions, particularly Buddhism and Hinduism. In the West, mindfulness gained significant traction in the 1970s, with figures like Jon Kabat-Zinn popularising Mindfulness-Based Stress Reduction (MBSR) in secular settings.
Today, the concept of blending traditional physical activities with mindfulness techniques has hit the mainstream, offering benefits for both physical fitness and mental wellbeing across diverse applications like stress reduction, pain management and injury prevention.
Why is mindful movement better than normal exercise?
So, you hit the gym, go for a run, or light weights and that’s great – exercise is awesome, check. But add mindfulness to the mix and suddenly, you’ve got an edge. It’s not just about getting your heart rate up; it’s about connecting with your body and mind in a whole new way.
The difference lies in the heightened awareness you bring to the activity, transforming a mindless routine into a rich, sensory experience.
Mindful movement practices are all about ditching that old idea that your mind and body are separate entities. Modern science has shown that your brain and your physical self are constantly talking to each other and reacting to your environment. Mindful movement helps you tap into all that information – how your body feels inside, where it is in space, how it moves, what it touches and how it experiences the world around you. It’s about truly integrating all those signals.
This “embodied mind” concept is crucial to why mindful movement is so powerful. It helps you tune into your whole self, creating a more cohesive and responsive you.
Researchers in Italy studied a mindful movement program called Movimento Biologico (MB). What they found was pretty profound: this program significantly boosted participants’ positive mental health and their interoceptive awareness (how well you sense what’s going on inside your body). This improvement likely stemmed from better recognition of positive physical sensations, a stronger link between physical sensations and emotions, enhanced confidence in one’s body and increased autonomy.
The powerful perks of mindful movement
When you combine movement with mindfulness, you unlock some impressive benefits for your overall wellbeing. Here are some of the key perks of mindful movement:
- Deeper breathing and emotional release: when you practice mindful movement, you often naturally start breathing more deeply and intentionally. This deeper breathing taps into the powerful benefits of Conscious Connected Breathing, which involves intentionally linking your inhale and exhale without pauses, creating a continuous, rhythmic flow. This conscious pattern can be incredibly effective at releasing pent-up emotions, stress and tension, leading to a profound sense of release and calm. It’s like a built-in reset for your nervous system.
- Boosted emotional wellbeing: mindful movement is highly effective at reducing negative emotions like stress, anxiety and even symptoms of depression. By tuning into your body and the present moment during activity, you can calm your nervous system and lift your mood.
- Sharper clarity and focus: integrating mindfulness into movement can give your brain a real boost. Studies suggest it can improve cognitive functions like attention, concentration and even problem-solving skills, for both kids and adults.
- Better management of overthinking: if your mind often races or feels overwhelmed, mindful movement can be a fantastic tool. The physical component gives your brain something tangible to focus on, making it easier to stay present and reduce the grip of anxious or intrusive thoughts. It can be especially helpful for managing stress.
- Improved attention and self-regulation: For anyone looking to enhance their focus and control over their actions and reactions, mindful movement offers significant benefits. Research shows improvements for people with ADHD and those who struggle with emotional regulation, making it easier to stay on task and manage impulses.
Five ways to practise mindful movement
Mindful movement isn’t limited to specific activities; rather, mindfulness can be integrated into any bodily movement. However, some styles lend themselves more easily to cultivating a sense of presence:
- Walking or running
These repetitive actions often lead our minds to wander. While sometimes enjoyable, practising mindfulness during a walk or run by focusing on your breath, bodily sensations, or the environment can make the experience more refreshing and enjoyable.
- Yoga
Yoga, in its many forms, is inherently a practice in mindful movement. Its core purpose is to connect the mind and body mindfully.
- Tai chi
This ancient Chinese practice involves slow, focused stretches combined with deep breathing. It’s a self-paced, gentle practice where each movement flows seamlessly into the next, continuously engaging your mindfulness.
- Stretching
Stretching is an excellent way to practice mindful movement. As you stretch, intentionally pay attention to how your body feels, moving only in ways that are comfortable. This not only stretches muscles but also cultivates the non-judgemental present-moment awareness central to mindfulness.
- Bring mindfulness to any movement
While research often focuses on slower-paced mindful movements, you can apply mindfulness principles to other forms of exercise, such as weightlifting or HIIT routines. When performing a movement, approach it with curiosity and non-judgemental awareness.
For instance, during a weighted squat, instead of simply powering through, notice how the squat feels throughout your entire body. By suspending judgement and honouring how your body feels, you’ll not only enhance mindfulness skills but also better understand when to push and when to ease off based on your body’s cues.
How Being Well Pharmacy supports your wellbeing journey
At Being Well Pharmacy, we’re not just here to dispense prescriptions. We’re here for the relationships, for the support and for the smile on your face when you finally take control of your wellbeing.
We offer a unique blend of traditional pharmacy services, specialist consultations and holistic therapies covering areas like weight management, hormones, gut health, skin care and overall lifestyle and wellness.
We can assess your individual situation and advise if a mindful movement approach, alongside other holistic strategies, might be beneficial for you.
Book a free consultation today to discuss your exercise needs or receive personalised supplement advice at your local Being Well Pharmacy in Brighton and Hove.