The benefits of practicing mindfulness during your workouts

By Evelyn Lewin

it's the bird calls I notice first. Some have long, somnolent cries, others sound perkier, more vibrant. Then I watch them fly. Two small black ones seem to dance around each other.

When our body is doing one thing and our head is doing another, the disconnect can be problematic.

No, I'm not having some kind of bird-related epiphany. Rather, I have my five senses switched on as I go on a mindful walk. I've done this walk countless times before, but I've never really paid attention to the birds.

That's because, like most people pounding the pavement, I multitask. I use that time to return phone calls or listen to podcasts. So, while my body goes through the motions, my mind is often elsewhere.


I'm not the only one who multitasks when exercising, says Brisbane-based psychologist Patrea O'Donoghue from Positive Psychology Strategies. She says people often view working out as the perfect opportunity to tick off tasks on their to-do list, mentally plan their days or just distract themselves from an activity they find unpleasant.

But when our body is doing one thing and our head is doing another, the disconnect can be problematic. "The more often we do this, the more likely we are to experience some form of distress," she says. It also perpetuates the feeling of being constantly on a treadmill. Instead of mentally slowing down, you try to occupy your mind, which can create new stresses as you try to tackle your to-do list or problem-solve on the go.

Stepping off that treadmill is as simple as taking the time to connect with our bodies and be present, O'Donoghue says. And she's right. Though I'm walking at a furious speed to stave off the chill, focusing on my senses makes me feel mentally calmer, as if I'm processing life at a slower pace.

New research backs O'Donoghue's beliefs that being mindful while active is good for us. A study published in July in the journal Psychology of Sport and Exercise followed 158 students for two weeks, asking them to answer questions about their activity levels and state of mind at random intervals.

When the participants were either more mindful or more active, the researchers found they had less negative affect (feelings of negative wellbeing). But when they were both mindful and active at the same time, that effect was amplified. This makes sense to O'Donoghue, who says combining mindfulness – a form of meditation – with exercise creates an incredibly powerful experience.

To become more mindful while exercising, O'Donoghue advises switching on your five senses. Take in sights, tune into sounds, sample the air and notice how your body feels as it's moving (admittedly, taste is a little less relevant when you're on the go).

I find it easy at first, paying attention to things like dewdrops on the tree branches. But then my mind wanders. I need to get the gate fixed, I think, as I glimpse a house across the road. I scold myself and try to refocus. My to-do list keeps trying to nudge its way in and – boom! – my mind is off again.

That happens, says O'Donoghue, who adds that a quick way to get back on track is to focus on your breathing as it anchors you in the present, then pay attention again to your senses.

I spend the rest of my walk focusing on my breathing and being mindful, with short bursts of mind-wandering. I always thought I was giving my mind a break by listening to podcasts while I walk, but today I feel mentally clearer as I move. I'm so much more aware of both my surroundings and my own body. There's the feel of my arms swishing by my sides, gravel crunching underfoot. And, of course, there are the birds.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale November 18.

Published in https://www.smh.com.au/lifestyle/health-and-wellness/the-benefits-of-practicing-mindfulness-during-your-workouts-20181114-p50fwl.html