Mindfulness, the ability to focus on one’s experience of the present moment, is often associated with meditation. Many people think mindfulness means sitting on a pillow and focusing on breathing or a mantra. But mindfulness can be applied to many other aspects of our lives.

Mindful exercise has been proven to be an effective wellness tool and is a growing trend across the wellness space, according to the Global Wellness Institute.

This article is our third in a series of four blogs on the topic GWI’s Global Wellness Economy ReportWe’ll discuss how exercise can help you keep both your mind and body occupied and improve your overall well-being.

What is mindful movement?

Mindful movement is not a specific practice, but an approach to the way we move. This means that the principles of mindful movement can be applied to many types of practices. When we move mindfully, we focus on the sensations of our body, specific aspects of the body or movement, or the overall experience of that moment. By practicing mindful movement, individuals can calm the mind, relax the nervous system, improve concentration, and promote well-being.

The origins of mindful movement

There is no single way to trace the origins of the mindful movement, but many traditions are incorporated into current practices. Mindfulness has a long tradition that goes back thousands of years and has its roots in Buddhist philosophy.

When Jon Kabat-Zinn began studying meditation at the University of Massachusetts Medical School in the 1970s, his mindfulness-based stress reduction courses included a form of traditional walking meditation. Likewise, yoga practices based in Hinduism and martial arts such as Tai Chi, Kung Fu and Chi Gong are examples of mindful movement practices.

Key components of mindful movement

These many mindful movement traditions share some important similarities that can be applied to many activities and movement modalities:

• Awareness of the present moment – A hallmark of all mindfulness practices is that the individual focuses on what is happening in the present moment. In mindful movement exercises, this means focusing on the sensations and feedback in the body.

• Intentional movement – Mindful movement means moving consciously. In mindful movement traditions like Tai Chi or yoga, this can mean moving through predetermined sequences like a yoga flow. Through conscious movement, the practitioner learns to tune in more fully to the sensations of the body.

• Non-judgment – Another foundation of all meditation practices: the individual learns to connect with their body and experience it without judgment. Difficult thoughts are met with non-attachment and self-compassion.

• Controlled breathing – A particular focus is on breathing in mindful movement exercises, often coordinated with the tempo of movement and designed to release tension stored throughout the body or to increase awareness of specific parts or aspects of the body.

While these commonalities have roots in multiple traditions, modern modalities provide more current examples. Practices like Feldenkrais and Pilates are becoming increasingly popular and utilize the same fundamental keys to mindful movement.

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The growth of mindful movement

According to the US Wellness Economy Report from the Global Wellness Institute (2023), the area of ​​mindful movement was a growing trend in wellness prior to the outbreak of the COVID-19 pandemic. Mindful movement is considered a subset of the overall physical activity sector that has seen a significant recovery from the lows of the pandemic.

Mindful exercise is expected to continue to be a growing trend in fitness and wellness due to several industry factors:

• Growing awareness of the benefits of mindful exercise for mental health, stress reduction and holistic wellbeing
• Increased interest in physical activity for mental and emotional well-being (Mintel, 2022)
• Increased offering of mindful exercise classes in gyms and fitness studios

Learn more about the Global Wellness Institute’s research by reading this report here.

Fitness professionals and mindful movement

Because mindful movement is not a specific modality but rather an approach to physical activity, fitness professionals can pursue a mindful approach in a variety of ways. As interest in exercise for mental health and wellness increases, personal trainers and group fitness instructors are likely to encounter clients and students interested in improving their mind-body connection, reducing stress, and promoting overall health.

Practitioners interested in a specific modality can seek certification to become a qualified trainer, such as Pilates or yoga. Those interested in a more general approach to mindfulness to integrate into their current practices, such as: E.g. strength training or mindful cardio, could further their education NASM’s certified wellness coaching course.

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Benefits of Mindful Movement

Mindful movement exercises such as yoga or Chi Gong have been proven to have a variety of benefits. Some of these include reducing stress by regulating the autonomic nervous system and improving concentration, which in turn promotes attention and therefore learning, together leading to improved productivity and self-control (Clark, Schumann, Mostofsky, 2015). A reduced stress response also improves overall health, including digestive, immune, and cardiovascular functions (Cocchiara et al., 2019).

First steps

Due to the variety of ways to practice mindful movement, how to get started varies from person to person. Here are a few tips that someone new to the mindfulness movement should consider:

• Make a current practice more mindful – For someone who is already active, look for ways to convert a current movement practice into a mindfulness practice. For example, someone who already walks daily might take a mindful walk, focusing on the sensations of their feet and the sounds around them rather than listening to music or making a phone call.

• Adopt a new discipline – It is often easier to learn mindfulness with an experienced teacher. Let your curiosity run wild and try yoga, Pilates, the Feldenkraise method, Tai Chi, Chi Gong or another mindful movement discipline.

• Find a mindful movement trainer – Many wellness coaches are also trained in mindful movement.

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Summary

The fitness and wellness areas are based on the ideals of mindful movement practices that have been woven into human well-being for thousands of years. With the wellness industry poised to generate more than $7 trillion by 2025, the practice and interest in mindful movement will likely continue to grow.

Individuals interested in maximizing their personal well-being and savvy fitness professionals looking to improve their clients’ results will continue to grow and innovate as these practices become more mainstream.

References

Clark, D., Schumann, F. & Mostofsky, SH (2015). Mindful movement and skillful attention. Frontiers in Human Neuroscience, 9, 297.

Cocchiara et al. (2019). The use of yoga for stress and burnout management among healthcare workers: a systematic review. Journal of Clinical Medicine, 8(3), 284.

Global Wellness Institute (2023). The Global Wellness Economy: United States
Mintel (2022). Exercise Trends – USA – 2021