With the Commonwealth Games starting this month we know that many of us are finally getting that push we need to start our fitness journey. Starting your fitness journey is just the beginning, for many people exercise is ‘me time’ and a perfect time to not only work out, but also allow them to be one with themselves. If you want to live a healthier life through better eating and regular exercising, we've got 5 exercises that go hand in hand with mindfulness that you can do at home.
Yoga might not be the first thing you think of when asked about exercise, but did you know that yoga is proven to help reduce chronic low-back pain and offer a plethora of health benefits such as reducing heart rate and blood pressure. Since there are so many different practices of yoga, you can easily find one that suits your pace and health goals. Yoga is a great starting point to clear your mind, it assists your body to be aware of what you are doing and when you are doing it rather than being controlled but you’re subconscious.
One of the more difficult exercise moves, burpees work out your entire body in one fluid motion. Start standing straight, then lower into a squat position with your hands on the floor. Kick your feet back into a push up position, then touch your chest to the floor. Jump your feet back to the squat position, then jump as high as you can into the air. How can mindfulness help with burpees? It goes without saying that exercises are more effective when they’re done correctly. Therefore, being mindful of your movements will help to stimulate the right muscles. Being mindful of the areas of your body that you’re working, will make your workout infinitely more effective, rather than just going through the motions.
Push-ups are a classic exercise move that work your arms, chest, back, and shoulders. Push ups are also a perfect exercise for Mindful Immersion. Instead of pushing through and constantly thinking about finishing the push ups, become aware of every push and fully immerse yourself in the progress. We recommend starting with a small number and working up to a larger one over time, by adding one extra push up each day. The great part about push-ups is that you don't need any equipment and most of the time, you don't even need to wear gym clothes! So take 5 minutes a day to try out a handful of push-ups!
There are a wide variety of sit-up positions, so find what form works for you. Similar to push-ups, you can build up to a longer workout over time by starting small and adding three to five more sit-ups a day. Sit ups are the perfect exercise for Mindful Breathing. Breathe in through your nose and out through your mouth, letting your breath flow naturally in and out of your body. Let go of your thoughts. Let go of things you have to do later today or incomplete jobs that need your attention. Simply let thoughts rise and fall of their own accord and be at one with your breath and sit ups.
Jumping isn't just for the kids! There are a wide variety of jumps that you can do on a trampoline and it really is a full body workout. Did you know that 10 minutes of jumping is equivalent to 30 minutes of running? After your 10 minutes of jumping instead of abruptly stopping, slowly make your way back to a comfortable level. This can be in the form of stretching or a slow, gentle cool-down walk; whatever feels best for you. This will allow your body to return to its equilibrium and fully absorb the workout you have just completed.