Physical Activity: Improving Mindfulness for Better Mental Health

Mindfulness is a practice that involves focusing on the present moment without judgment, allowing individuals to become more aware of their thoughts and feelings. This practice has been shown to have a positive impact on mental health, including reducing symptoms of anxiety and depression. Physical activity has also been found to have positive effects on mental health, including improving mood and reducing

The Benefits of Exercise and Mindfulness for Mental Health

Exercisers Achieve Greater Acute Exercise-Induced Mood Enhancement Than Non-exercisers

Exercisers experience a greater immediate boost in mood than non-exercisers.
This boost in mood can lead to a more positive outlook on life and improve mindfulness.

Physical activity can enhance mood and provide acute exercise-induced mood enhancement. In addition, mindfulness exercises have been shown to have positive effects on mental health, including reducing symptoms of anxiety and depression.

(Hoffman, 2008)

Effects of Mindfulness Exercises as Stand-Alone Intervention on Symptoms of Anxiety and Depression

Mindfulness exercises can be an effective intervention for reducing symptoms of anxiety and depression
Focusing on the present moment helps individuals become more aware of their thoughts and feelings, leading to positive coping strategies.

By engaging in physical activity, individuals can also reduce muscle tension and promote relaxation in the body, making it easier to stay present and focused on the task at hand. Finally, a sense of accomplishment from physical activity can boost self-esteem and lead to a more mindful and stress-free life.

(Blanck et al, 2018)

How Overall Physical Activity Can Help Improve Mindfulness

Exercise has been found to improve mental health, including reducing symptoms of anxiety and depression
Exercise provides a structured activity that requires focus and attention, improving mindfulness
Engaging in physical activity helps individuals become more aware of their body and breath, allowing them to focus on the present moment
Exercise provides a sense of accomplishment, improving self-esteem and leading to a more positive outlook on life

Physical Activity Can Reduce Stress

Focus on the present moment: Like mindfulness, physical activity requires you to be present and in the moment, which can help you develop greater awareness and mindfulness that can carry over into other areas of your life.
Release of endorphins: Physical activity stimulates the release of endorphins, natural chemicals in the body that can improve mood and reduce stress levels, making it easier to focus on the present moment and practice mindfulness.
Reduce muscle tension: Physical activity can reduce muscle tension and promote relaxation in the body, making it easier to stay present and focused on the task at hand.
Sense of accomplishment: Engaging in physical activity can provide a sense of accomplishment and boost self-esteem, leading to a more positive and confident outlook on handling stress and challenging situations, ultimately leading to a more mindful and stress-free life.

Mindful Movement: The Power of Dancing to Express Emotions and Cultivate Mindfulness

There are many types of physical activity that can help mindfulness but one in particular that has been brought up due to popularity of dancing. Dancing Is known to be an art that has no judgment. Whether you're 5 or 65 years old, dancing can be an outlet to escape reality and have access to express yourself in a way you think you never could before. Throughout the years, specifically during and after the COVID-19 pandemic we have seen an increase of dancers not just in studios but mainly on social media to show how they interpret their stress, anxiety, anger, or any type of emotion they are feeling. Although dancing is a way to show feeling through body movement, but it does help with mindfulness due to the fact that dancing helps focus on the movement of the body, how the body is feeling, the focus of the mind and the focus on your breath. Having mindfulness while performing physical activity is very important and dancing is a great way to practice and achieve mindfulness and transport that into any physical activity you like.

For more information, visit The World Health Organization (WHO) fact sheet page on physical activity highlighting the importance of regular physical activity in preventing non-communicable diseases such as heart disease, diabetes, and some cancers.

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References:

Blanck, P., Perleth, S., Heidenreich, T., Kröger, P., Ditzen, B., Bents, H., & Mander, J. (2018). Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behaviour Research and Therapy, 102, 25-35. doi:10.1016/j.brat.2017.12.002

Hoffman, M. D., M.D., & Hoffman, D. R., M.A. (2008). Exercisers achieve greater acute exercise-induced mood enhancement than nonexercisers. Archives of Physical Medicine and Rehabilitation, 89(2), 358-363. doi:10.1016/j.apmr.2007.09.026