By Laurel W. House
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So you run. Maybe you even lift weights. You do cardio, you hike and kick box. But do you exercise your mind along with your body? If you think that you are getting the most out of your fitness routine and you have yet to put your mind to work, think again.
Our culture has become so transfixed by the physical nature of fitness that we often neglect the importance of mental fitness. More than a method to achieve muscular strength and a toned physique, fitness has been identified as an effective mode of stress reduction critical to attaining inner balance. Unfortunately, we are often so intent on getting our bodies in tip-top shape that we forego what could possibly be the most important benefit of exercise “the inner peace it creates. Many of us already incorporate our minds into our workouts without even knowing it; we feel the need to go the gym or take a jog after a hard day at work in order to blow off some steam. This is mental fitness at the most basic level.
If utilized to the fullest, fitness can be the path to total mind/body connection. Mind/Body fitness is conscious exercising with an acute awareness of each inhalation, exhalation, contraction, and stretch. Within this awareness, you will maximize the enjoyment and effectiveness of your workouts. Once you start to connect your mind with your body, you begin to‚ appreciate it for the marvellous intertwined instrument that it is. If you are taking a fitness class or doing an activity that you love, it is possible to find that freedom and balance within and achieve the total connection between mind and body.
Greg Isaacs, owner of Greg Isaacs 360 gym in Los Angeles and celebrity trainer to such stars as Pierce Brosnan, Goldie Hawn, and several members of the cast of Friends, believes that Dance is the perfect integration of mind, body, and spirit because it is a natural movement of the body. It is a non-judgmental, non-specific form of fitness that exercises you entirely. For those of you who are in search of a mind/body connection, simply free your body and dance. Turn on your favorite song and feel the groove. Let your body sway until you feel the music inside of you, in your mind, body, and soul. Allow the music to move you both mentally and physically. Dance is more than a release for the mind; it is a release for the body and an unbelievably efficient workout.
It is not merely the dancers and yogis who benefit from incorporating their mind into their fitness routines. In fact, according to Paul Smith, a registered Clinical Exercise Physiologist and certified personal instructor in both traditional and mind/body exercise, the mind is an integral aspect of a fully functional physical workout. If you get down to the basics, you will recognize that the mind controls the actions of the body, and when the mind is totally focused on the actions of the body, you will experience the meditative benefits of stress reduction and a more effective and efficient workout.
The simple fact is that being stressed utilizes considerably more energy than being calm. If you are relaxed during a workout, with your mind at ease, you will have more energy to dedicate to your exercise session. Stop thinking about exercise as a chore or punishment for bad overindulgent behavior, instead try to view exercise as a treat, as a mental vacation from stress-provoking thoughts.
According to The Physician and Sportsmedicine Journal, the fundamental premise behind the mind-body connection is that thoughts, emotions, attitudes, and behaviors affect physiologic function, and vice-versa. Empiric data support some mind-body methods, such as meditation, for various clinical problems. Mind-body exercise, however, is distinct from meditation and such related methods such as relaxation training in that it is purported to Ëœunify’ the mind and body through the training of motor coordination and somatosensory function. Some proponents suggest that Ëœeffective’ movement is essential to nervous system development, including cognition and consciousness. The article goes on to state that, somatic methods have been purported to improve a wide range of parameters such as low-back pain, sports performance, central nervous system pathology, and emotional health. Movement efficiency, better posture, reduced musculoskeletal pain, and Ëœmind-body harmony’ are the most common claims.
Desiree Robinn, M.S.‚ is a certified personal trainer and Spinning instructor who develops customized fitness programs for corporations and individuals. One of her main goals when teaching students how to exercise is helping them incorporate their mind into their daily exercise routines for a complete mind/body workout. From Spinning and running to weight lifting and boxing, she believes that with a few simple steps it is possible to put your mind at work.
Robinn works with various organizations such as Mattel and the United States Navy Aerospace Engineers developing mind/body fitness programs to increase employee contentment and productivity. According to Robinn, fitness is a balance of five components “muscular strength, muscular endurance, cardiovascular endurance, flexibility, and good nutrition.
Monotony is one of the fastest ways to lose interest in exercising. Robinn views fitness options as a buffet table where there is something for everyone. My favorite type of exercise, because it produces the quickest and most long lasting results, is cross-training. So think of taking a little bit of everything from the buffet table and try it out until you discover your favorite exercises! suggests Robinn. Consulting a well rounded, well-educated fitness professional is the best first step that you can take on the path of finding your fitness match. A trainer can help you identify your goals and will address any special concerns that might affect your exercise choices in designing a fitness program that is right for you. If you don’t have access to a trainer, take time to think about your interests and your personality. Undoubtedly, you will be able to pinpoint an appropriate exercise regimen that fits your pace, style, and goals. When you begin your workout program, try to truly be in the moment. Clear your mind of everything except for your workout. Feel your muscles move and your skin sweat. Pay special attention to your breath and heartbeat. Soon, you will find your mind/body connection.
Are you ready to make your mind sweat? Well pick up a few balls and start tossing! If you are a beginner or a pro or if you are confused on how to add the mind element, there are several simple tactics that can help any athlete utilize the mind. A great exercise that helps develop the mind/body connection is juggling, says Paul Smith. Juggling requires resilient concentration in order to keep the balls in the air as opposed to on the floor. Eventually, you get into a rhythm, a state of flow, during which the mind is integrated into the activity itself. Your mind does not and cannot, wander during juggling. Juggling, similar to group sports, requires the mind to constantly be aware of, and react to, an uncontrollable situation. You come into a state of mindfulness during which you have an awareness of sensory information (sights, sounds, smells, etc.), while simultaneously being aware of your thoughts and emotions.‚ This is a state that athletes commonly refer to as the zone.
Another, less strenuous, mind-activating exercise is visualization. Imagine yourself performing the sport or activity to the best of your ability. Mentally see it to the point that you can almost feel it. Or, if you prefer, incorporate a mantra or counting system into your fitness regimen. Repeat to yourself ËœI am strong, I am healthy,’ or any other mantra that stimulates you. As an alternative, as you run or jog count your breath according to your steps. Repeatedly inhale for six steps and exhale for six steps. If you notice other exterior thoughts coming into your mind, simply acknowledge them and put them aside for later. Eventually, you will have the ability to get out of the body and activate the mind, thus achieving the mind/body connection.
May/June 2003
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