Mindfulness is all about intentionally paying attention to the present moment without judgment. Practicing mindfulness can improve our daily eating habits and stress management. But did you know it can also positively impact our exercise routines? Listening to your body allows you to be more in tune with when you can push harder and when you need rest. This approach can help improve athletic performance and lower your risk of injury. The more you pay attention during your workouts, the more you will notice little victories and progressions along the way. You’ll also become more aware of the mental health benefits that come from exercise, such as stress relief. Consider the following tips to add more mindfulness to your exercise routine.

Personalize Your Workout
Personalizing your workouts will not only make your sessions more enjoyable but will help you reach your goals more efficiently while decreasing the risk of injury. Workouts are not one-size-fits-all, so your approach shouldn’t be either. Take a moment to think about your current goals and needs. Be sure to account for your current fitness level and consider any injuries or health conditions that require adaptation. Choose activities that you deem interesting, fun, or inspiring. Part of building a successful habit is adjusting your workout to your needs and your schedule. As you are planning your routine, consider your schedule and how it changes throughout the week, month, or year. Personalizing your physical activity sets you up for success.

Pay Attention
Practice mindfulness in your workouts by paying more attention to your form, progression, and environment. As we rush, we often find ourselves on autopilot or just going through the motions of our workout. Our form can suffer, or we miss out on cues from ourselves and our environment. Following the proper form and technique should be the top priority for any activity. Adequate focus and concentration will allow you to know when and how to progress with specific exercises. Being aware of your surroundings during exercise can keep you safe. Whenever we fail to pay attention, we open ourselves up to mistakes that cause injury or setbacks from reaching our goals.

Listen to Your Body
In line with paying attention, we should also be listening to our body and what it tells us before, during, and after exercise. On some days, the same activity can feel more challenging or easier, and we should adjust accordingly. If you are starting to feel bored or stuck, try changing or adding more variety to your routine. Know when your body is telling you to rest. Rest does not mean quitting but rather preparing yourself for the next workout. Listening to your body helps you reach your goals.

Focus on Breathing
Breathwork isn’t just for mindful meditation or Yoga practice. It can benefit any workout session. During exercise, it is a common habit to hold your breath or breathe shallowly and quickly. These habits can interfere with the amount of oxygen we’re delivering to the muscles we’re using. Practice breathing deeply and fully. Inhale through your nose and slowly exhale through pursed lips. During strength exercises, consider exhaling upon exertion or when the weight is going against gravity. Begin and end your exercise session with several rounds of mindful breathing to encourage a more mindful exercise experience.

Find Enjoyment
Finally, find enjoyment in your physical activity. You will likely be more engaged and continue doing exercises that you find interesting. Look beyond the exercise itself and consider how it makes you feel. Does it feel like a sense of me-time? Is it a mind break or a stress reliever? Exercise can be so much more than a workout. Practice gratitude for the ability to move your body. Ultimately, we want our workouts to benefit us physically, mentally, and emotionally, and incorporating mindfulness into our routines can help us achieve that.

Always consult with your physician before starting a new exercise program.

Continue Reading October 2025 Newsletter: The Power of Gratitude – Turning Stress into Positivity