5 Ways to Combine Cardio and Mindfulness

As someone who helps people make mind-body practices a regular part of their life, a question I hear a lot is, “How will I have time to do this and exercise?” It’s a lot easier than it seems, and doesn’t necessarily require you to add another 30 minutes to whatever your exercise routine currently looks like. Here are five simple ways to do it – three of which don’t require any additional time at all. (The other two do add a few minutes to the length of your workout, but you’re already exercising—it’s easier to add a couple minutes to something you do anyway than to carve out an additional pocket of time.)

Make Mindfulness Your Destination

On your next walk or run, head to a tranquil spot. Once you’re there, sit down and meditate for 10 (or 20 or 5) minutes. When you’re done, stand up and walk or run home. Two birds, one stone. Boom.

Engage Your Mind As Well As Your Body

Resist the temptation to watch TV while you ride the elliptical at the gym or jam out to music on your outdoor jaunt, and make your workout a moving meditation by focusing on what’s going on in your body instead.

  

Choose one thing to focus on, such as the sound of your breath or the physical sensations of your body moving through space. Whenever your attention wanders, let that train of thought go and come back to your chosen focus. You’ll finish your workout clear-headed and physically refreshed.

Try A New Pursuit

 

Learning a new sport requires total mental absorption; the combo of concentration and physical movements makes learning how to tango, rock-climb, or hit a tennis serve a mind-body practice.

  

They key to making it a relaxing experience is to let go of the desire to master your new skill, and to simply notice and savor the process of giving your body the opportunity to learn new things. Stay curious and playful about the process, and notice how your body responds to the suggestions your mind makes on how to improve.

 

Bookend Your Workout With A Few Moments of Stillness

If you’re a regular worker-outer, but can’t seem to find the time for a more reflective practice, build a little bit of quiet time in to your exercise routine. Commit to sitting quietly just before you get out of the car and go in to the gym or head out your door for the walk, run, or bike ride, and then again when you’re done. Try taking five deep breaths or sitting in meditation for a few minutes before you go in to calorie-burning mode. It will help clear your head so you can be more present during your workout, instead of just going through the motions. It will also help you head calmly back in to your day when the workout is over.

Set An Intention

 

Elevate your exercise by setting a clear intention for your workout. Examples include, “Today, I want to not think and just enjoy moving my body,” “I want to enjoy seeing the sky and hearing the birds,” “I want to get some insight that will help me make a decision,” or “I want to see what happens during this workout when I release my natural competitive streak.” Setting an intention creates a force field around any endeavor in your mind – without one, all kinds of stress-inducing thoughts will flow in, and you’ll likely end your workout feeling as scattered as you did when you first began.

Ways to keep you motivated throughout the week

Sunday

Oh no it's the day before the dreaded real beginning of the week. Today RELAX. Kick your feet up and get comfortable. Do anything that relaxes you whether it's watching your favorite show(s), reading a book or taking a nap. God designated Sunday as the day of rest, so take him up on it. The week is about to start and relaxing will help you feel more energized and up beat.

Try A New Pursuit

Learning a new sport requires total mental absorption; the combo of concentration and physical movements makes learning how to tango, rock-climb, or hit a tennis serve a mind-body practice.

  

They key to making it a relaxing experience is to let go of the desire to master your new skill, and to simply notice and savor the process of giving your body the opportunity to learn new things. Stay curious and playful about the process, and notice how your body responds to the suggestions your mind makes on how

Monday

Treat yourself to breakfast or lunch. This is a great way to start off your week on a postitive note. If you love a certain coffee or latte, go to your coffee shop and splurge. Or if you like a certain sandwich or salad from a deli, go for it. Starting the week on a positive note will help set the tone for the rest of the week.

Tuesday

Take a walk and let your mind appreciate nature and everything around you. Instead of running errands in the morning or during your lunch break, take this time for yourself. You can pop on your headphones and get lost in good music or just listen to the birds. Whether it's 30 minutes or an hour, being able to free your mind and having time to yourself will help you feel less stressed out. Plus you'll burn some calories and get some exercise.

Wednesday

Take time to do something nice for someone else, whether it's a co-worker, a family member or your child. Doing something nice for someone else will make you feel good about yourself. Not only will your good deed help that person get through their week but it will also help you get through yours. Remember positivity is a way of life and, whenever possible, you should spread positivity. It will provide you with good karma as well.

Thursday

Call a friend. Take time out of your day and call someone that you love and just talk. No emails, no text messages and no instant messages...just good ol' fashion conversation. It doesn't have to be a deep conversation. Or set up a lunch date with a friend. That person will appreciate that you took time out of your day to call or spend time with them and you will feel reconnected with a special person in your life.

Friday

Dress Up! Now I'm not recommending that you put on your suit or your favorite cocktail dress but instead of relaxing in your favorite pair of blue jeans - dress up. If you already have to dress "fancy" for work, then put a little for pizzazz into your outfit. Ladies - you can add a cute flower, piece of jewelry or wear your favorite pumps. Gentlemen - wear a great tie, dust off your cuff links or try a new hair style.

If you dress for success on Friday you will stay motivated and pumped up for the weekend. You will feel like a million bucks and your positive attitude will overflow to the weekend.

Saturday

Do at least one fun activity. The weekend has finally come and now you probably have a 100 things on your to do list. If you work during the week, you're destined to have errands to run. Of course, this is your free time/day to run them so do it but make time for yourself.

Your fun activity can be whatever you want but it can't involve something that you "have" to do. So if you've been itching to check out a new film - go. If you've wanted to get a make-up makeover - hit the Sephora store. If you've been dying to try out a new recipe - make it! There are several things on your "I wish I had time to do list" - make it happen.