Mindful Fitness, by Anita Schambach, RN

Classes that focus both on body fitness and mindfulness are being offered everywhere these days. The approaches in some of these classes are ancient and some are recently developed. However, they have several things in common – they focus on healthy breathing patterns, body awareness, gentle movement and they are very popular.

Some of these classes are yoga, t’ai chi, Pilates and Feldenkrais^®, and they are often filled to capacity these days. What do these classes offer that have appeal to a wide variety of people with a broad range of ages and conditions? The term “mindful fitness” has been used to describe classes like these, which involve combining fitness with mental awareness. Stress management is an additional benefit to the exercise performed.

If one way of describing stress is having too many focal points competing simultaneously for our awareness, then it makes sense to narrowing one’s focus to a single point. This can decrease the perception of stress. Mindfulness can be described as a meditative state in which a person quietly witnesses his or her own thoughts, emotions and movements. It is a sense of awareness of each moment. Science has studied this process as individuals practice mindful exercises. Physical findings show that breathing slows and becomes more even, blood pressure is lowered and regulated, muscles loosen. These are signs of deeper relaxation.

Classes providing instruction in slow deliberate stretching, flexing and moving allow us to step back from the rapid pace of life and pay attention. In addition, the movement involved in these techniques improves balance, posture and flexibility. Research has demonstrated significant benefits from this approach for a healthier lifestyle.

Yoga translates to “union by mental mastery.” Regular yoga practice can provide a path for body, mind and spirit integration. Yoga practitioners have been studied extensively, with research indicating the benefits of regular practice include stress relief, improved coordination, flexibility, muscle tone, quality of sleep and immune function. Yoga may also help regulate high blood pressure, decrease anxiety, decrease arthritic symptoms, improve asthma, relieve carpal tunnel symptoms and alleviate mood imbalances to name just a few.

T’ai chi is a Chinese system coordinating gentle movements with breathing techniques. These movements enhance the flow of energy throughout the body. In addition to promoting relaxation and a sense of well-being, t’ai chi improves flexibility, stamina, coordination, cardiovascular functioning and muscle strength. Numerous studies have supported the practice of t’ai chi as an adjunct treatment for back pain, arthritis, fibromyalgia, digestive disorders, rehabilitation after surgery or injury and stress-related symptoms. In fact, in China, there are hospitals whose only treatment method consists of prescribed t’ai chi and qigong practices. It can also promote inner harmony and may serve as a spiritual practice for some.

Pilates is another form of mindful fitness long practiced by dancers, one of the most notable being George Balanchine who required it of his ballerinas. Known also as The Balanced Body Method, it was developed by Joseph Pilates in the 1920’s. He taught these specific exercises for years in a studio in New York. His comment “it is the mind that builds the body” is demonstrated in the mindful focus on smooth movement and good body alignment. A major focus during the exercises is mind-to-body integration. This gentle exercise can be practiced by almost anyone from pregnant women to elite athletes.

The Feldenkrais^® Method? is a system of movement instruction developed by physicist and engineer Moshe Feldenkrais^®. The system consists of a series of direct movements for the participant to actively follow. Profound awareness results from knowledge gained in the conscious use of muscles and posture. Feldenkrais^® has been widely studied with research supporting its use with chronic pain, fibromyalgia, multiple sclerosis and physical issues related to aging.

Although this article has focused considerably on conditions and diseases that can be helped through the practice of different forms of mindful fitness, any person, regardless of age, gender or condition can benefit from their calming, balancing and fitness aspects. Top athletes and performers have relied for years on these approaches to gain the competitive edge or to the achieve the centeredness essential to performance. Mindful fitness may fit into your health goals as well!

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