How To Incorporate Physical and Mental Wellness in Your Workouts
By Alissa Cassidy
Workouts are good for your body and mind, and Pilates, unlike weight training and many gym routines, can be done inside or outside with little to no equipment, so you’ll never have an excuse to skip a workout again. How can you incorporate physical and mental wellness into your workouts (Pilates, yoga, weights, or other exercise)? Let us count the ways…
Mind-Body Connection
Not only will you build muscle and reduce fat, but you’ll also build self-esteem and cognitive function and reduce anxiety and depression. Pilates is especially beneficial when it comes to exercising your mind and body because of the intense focus and concentration it requires.
Exercise with Friends
How easy is it to hit the snooze button or go straight home after work and not go to the gym? But if you have someone waiting for you and counting on you to be there, you’ll be more likely to go. Having an accountability partner makes people more motivated, adventurous, and consistent –– and those are the keys to success.
It also feels really good to motivate and inspire someone else, so find a friend, make a plan, and get moving together. Whether it’s a walk in the park, a DVD workout in the basement, meeting at the gym, or hiring a personal trainer, doing it with friends makes it better.
Warm Up and Cool Down
Everyone’s busy and short on time, but skipping your warm-up and cool-down exercises is risky. Warming up your muscles before you start working out reduces your chances of injury, gets your heart pumping so you have plenty of oxygen running through your blood before you start, and gives you more flexibility and range of motion.
On the other end, don’t skip the cool-down. Depending on your workout, age, and fitness level, your heart rate can get up into the 170s-180s. Your cool-down will slowly bring your heart rate back down to the 120s.
This is also a great time to give your muscles a thorough stretch to release lactic acid, which is what causes so much pain after a hard session. “No pain, no gain” isn’t necessarily true. If you get a good cool-down and stretch, you won’t be nearly as sore as you would be if you skipped it.
Go Outside
Whether you do a street workout, get your mat out for an outdoor yoga session, go for a neighborhood walk, or take a bike ride around town, exercising outside has benefits you won’t get inside. Not only is it free, but you’ll get your daily dose of vitamin D. Being in nature just naturally (no pun intended) makes you happier!
Breathe
Breathing hard during exercise is a healthy way to build endurance. But mindful, calm breathing is a healthy way to connect your mind to your body. Practicing yoga, Pilates, and meditation will help you build muscle, stretch your muscles, and calm your mind while focusing on your breath.
Regardless of your choice of exercise, incorporating physical fitness and mental wellness into your daily life is essential for a healthy and balanced life. If you’re just starting your fitness journey, don’t worry –– taking the first step is always the hardest, but using the tips here will help you succeed and build a solid foundation of health and wellness in your life.
Alissa is a writer who lives in the Atlanta area. She's a mom to three boys, a football coach's wife, a grad student, and an amateur photographer. When she's not writing, studying, or spending time with family, she enjoys working out, listening to music, and watching true crime stories.