Human beings are physical creatures. Children on a playground run, jump, climb and yell (you may have fond, yet distant, memories of this). You may regularly watch your own children play and think, this is for them, but not for me.
Although the demands of day-to-day life can become arduous in adulthood, we all still need time to play. Play is a form of expression that is often taken for granted, as it can be seen as overindulgent or viewed as being at odds with responsibility. Yet, losing our ability to play is associated with mental health challenges such as anxiety and depression.
For that reason, I’d like to reframe exercise as a form of play, rather than a chore on our checklist of obligations. From this perspective, exercise becomes a welcome release, a space of freedom, and a vehicle to achieve mindfulness: intentionally living with awareness of the present moment and attending to the experience of each new moment without clinging to the past or grabbing the future.
How exercise encourages mindfulness
When we’re fully engaged in an activity, we’re fully in the moment, disengaged from judgment and self-consciousness. This mindful state, which can be accessed through exercise, fosters a mind-body connection that is often undermined by multitasking, divided attention and prolonged screen time in our digital era.
Mindfulness has been associated with numerous positive health outcomes, including:
- Reduced stress, anxiety and depression
- Improved emotional regulation
- Enhanced focus
- Decreased reactivity
- Stronger relationships
Any form of exercise that engages the mind and body and requires undivided attention embodies the essence of mindfulness, and therefore has the capacity to improve our mental health.
In our minds, there is a running dialogue of thoughts that can often be judgmental and critical. These thoughts tend to feel louder and more oppressive as we increasingly disengage from our senses. We remain stuck when we’re disconnected from our bodies, which have the potential to ground us and transform negative mental states.
Does the type of exercise matter?
Movement can provide stabilization across the spectrum of physical and mental discomfort. For example, it can re-energize those experiencing depression, while helping slow down those in an anxious state.
Certain forms of exercise may be better suited to particular mental states. Yoga and stretching may be especially effective for slowing down, while running, push-ups or basketball may support activation. Ultimately, the specific exercise matters less than the underlying principles: engaging the mind and body with intention, awareness, presence and non-judgment.
Rhythmic, moderately strenuous activity can help loosen rigid thinking patterns. Anxiety and depression both involve heightened self-consciousness, which often must be set aside to maintain the concentration required to move, whether that means maintaining a certain pace while running, lifting weights safely or shooting a basketball.
Mindfully choose what you enjoy
For those struggling with starting an exercise practice, it may be helpful to remember that any form of movement, for any amount of time, counts as exercise. This perspective can challenge concerns about “getting it right.”
Regular engagement is more likely when motivation comes within, rather than from obligation imposed on us by others. It can be useful to ask: Why am I doing this exercise? Is it based on my own values?
Starting a running plan because someone else says you should, rather than because it aligns with your personal values, makes it much harder to sustain.
For example, starting a running plan because someone else says you should, rather than because it aligns with your personal values, makes it much harder to sustain. Doing something you genuinely find enjoyable matters. Arriving at authentic motivation may require reflection and exploration, and that process is entirely reasonable.
Discovering what type of movement best suits your body at any given time is, itself, a practice of mindfulness. It involves listening to your body with openness and honesty, without judgment. Many people are unfamiliar with even considering the needs of their bodies, which makes this an important and meaningful starting point.
Some individuals struggle to begin exercising due to avoidance rooted in shame, which is often driven by strict self-evaluation and preoccupation with performance, success or failure. However, attaching judgment to exercise is unnecessary, and to minimize this judgment, turning to the concept of play may be essential.
If outcomes such as times, reps or wins become consuming, it may help to focus on movement for movement’s sake, rather than setting multiple performance goals at once. Play, enjoyment and presence are enough.
A small shift makes a big difference
This shift often begins in small, unremarkable moments. For instance, I’ve just closed my laptop after hours in front of the screen. I say to myself, I don’t want to work out, and instead shift my mindset to seeing what happens if I go outside, opening myself to spontaneity.
I start to walk, and after a few minutes, I feel pulled to set off into a jog. I listen to my body and its desires, and I notice that I’m becoming more connected to it. That song in my earphones has made me want to take off, and suddenly, my stepping is aligned with the beat. Meanwhile, my breathing weaves in and out of the rhythm as well.
I’m becoming present with my senses, playing and being free with my movement. When I notice a checklist of tasks entering my mind, I gently come back to my body and I’m no longer stuck.
Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians. Please refer to the full text of our medical disclaimer.
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image: EddieKphoto
