The magic of mindful cardio
Boosting physical fitness and lifting your spirits at the same time, it’s small wonder mindful cardio is touted as the latest big thing in wellness.
There are many ways to improve physical and mental health, but what if you could work on both at the same time?
An increasing focus on whole-body wellness has seen mindful cardio trending this year.
“Mindful cardio has been around for a long time but it seems to have really gained in popularity in the past five to 10 years,” Headspace App mental health expert Mary Spillane says.
“It’s about bringing awareness to your body as you work on your fitness or while you are training.
“If you are running, for example, try to eliminate external distractions like what went on at work today and just focus on your movement and on how your body feels.”
Personal trainer Lindy Sorensen agrees that movement should be a joy and not a form of punishment.
Lindy, the founder of luxury fitness products brand Aktivaal, says the mind-body connection is very important “and we’ve seen a shift towards more holistic practices and an emphasis on listening to our bodies and connecting with our minds”.
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Why we need to work on our mental health
Headspace Health’s Fourth Annual Workforce Attitudes Toward Mental Health report, based on a global survey taken between February and March this year, found 70 per cent of employees had missed work in the past year due to mental health issues.
Covid, burnout due to increased workload or lack of staff, and poor work-life balance were all top stressors.
“I’m seeing an incredible amount of fatigue,” Mary, a clinical psychologist, says.
“People have come out of lockdown and jumped straight back into life and the burnout is quite remarkable.
“They’re tired, they’re bored and many are reporting they’re not feeling connected to what they love doing.”
Lindy agrees.
“As much as it’s been great to get back into ‘normal life’, it’s important not to forget the lessons we’ve learnt,” she says.
She adds it has been a challenging few years for everyone, which has highlighted the need to take care of our mental wellbeing.
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How mindful cardio boosts mental health
Perth-based psychologist Kim Cullen says mindful cardio is a good way to support mental health.
“Being mindful about your exercise also gives you a feeling of purpose and control, which is important when it comes to mental health,” Kim says.
Supporting this, research shows that combining mindfulness with exercise benefits both the brain and body.
A UK study published in the journal Appetite, which followed 62 women over six months, found those who applied mindfulness meditation to their routines did significantly more physical activity and had a greater reduction in body mass index (mainly because they binged on food less), than those who did not.
“We train our body to get stronger — why not train our mind as well?” asks Mary, who engages in mindful running.
“Each can make a difference but together they are powerful.
“I can run for longer periods when I’m not getting hooked on thoughts like how tired I am, but instead focusing on what’s happening in my body and the environment around me.”
She says the Headspace app has mindful cardio tracks for those who are starting out.
Well-known comedian Kevin Hart has recorded mindful workouts covering stretching, walking and running, “all guided mindful cardio if you haven’t done it before”.
Kim says never underestimate the cool down afterwards.
“Use that time to think what did I achieve, what did I overcome and is my cup full?” she advises.
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How to give mindful cardio a go
Ready to try mindful cardio? Here are the experts’ tips
- Set your intention
Take a moment to centre yourself and think about the intent of the workout/training you are about to do. Keep this at the front of your mind.
2. Choose a mantra
Pick a word or sound you can repeat to help concentration. Try “I am strong”.
3. Focus on your breath
Keep to a steady rhythm of breathing and make that your anchor.
4. Become aware
Instead of letting your mind wander, bring awareness to what is around you and the sights, sounds and sensations you are experiencing.
Written by Liz McGrath.
