That California Girl

Another year, another health radar boost. *Cue “Let’s Get Physical.”

We all know that the new year spawns this unspoken, universal rule that it’s time to reset our health and fitness goals—I’m here for it! There is nothing wrong with refreshing and starting strong with an uplifting spirit. However, by default, we tend to focus on our priority of losing weight or trying to slim down to fit into our favorite pair of jeans. It’s almost like a communal goal that we relate to our peers, friends, and families with.

What if we shift that same motivation and energy to more sustainable and fulfilling results? Although lifting weights and spiking up cardio sessions on the machines at the gym are essentially the bread and butter for sculpting our bodies to satisfaction, consider other active outlets that are not only optimal for your physicality but also for your mind and soul. We tend to distract ourselves from getting through that dreadful workout, but there are plenty of other forms of fitness that promote mindful thinking and awareness, which is a great opportunity to be more present within ourselves. Here are five types of exercises that you should try to boost mindfulness.

1. Yoga

More than just a buzzword, yoga is a spiritual discipline originating from ancient India that focuses on bringing harmony between mind and body. According to the Ministry of External Affairs in India, the aim of yoga is “self-realization, to overcome all kinds of sufferings leading to freedom for health and harmony.” Yoga literally promotes healthy mind-body living. There are different asanas, or yoga postures, you can practice, such as Vinyasa or Hatha. Both are great for building core strength and mobility, and these exercises help you focus on breathing, balance, flexibility, and endurance, leaving you to really engage with your body. Additionally, these sessions normally end with a short meditation session, where you’ll end your exercise feeling calm and relaxed.

2. Pilates

Originating from the German physical trainer Joseph Pilates in the early 20th century, this exercise also focuses on the mind and body. Great for strength training and balance, Pilates not only helps you tone your muscles, it also has a long-term impact on stability and endurance. Beyond its physical benefits, practicing Pilates encourages you to mindfully focus on training your body to achieve the desired movement, rewarding you with improved mobility and the ability to move with balance and precision. Paired with controlled breathing, Pilates heightens your awareness and helps you connect with your body. Through patience and practice, this exercise will strengthen your core and body posture.

3. Jogging

As someone who’s found long-distance jogs dreadful, I’ve worked on shifting my own mindset to focusing on the beneficial aspects over the challenging ones. Skipping the treadmill and finding a place to jog outdoors—such as a park, along the beach, or through your favorite city—is a satisfying way to give yourself space to be more present and focus your thoughts on whatever you want. Jogging is a great exercise to practice mindfulness because it’s truly allows you to freely go at your own pace. Forget speed, time, or distance. Over time and practice, those metrics will naturally improve. Jogging mindfully means pacing yourself for what’s equally challenging yet comfortable. If you have access to a park or promenade to jog along, this is the perfect time to connect with nature, like listening to the crushing waves, feeling the wind, or indulge in some greenery. Even better, instead of listening to music, you can take this time to listen to that inspiring podcast you’ve always had in mind. Or, you can take this time to clear your thoughts after a long day. Either way, jogging is an excellent exercise to pump yourself up while allowing yourself space to collect (or release) your thoughts.

4. Soul Cycling

Spin class, particularly a Soul Cycle type, is one of my personal favorite types of exercise because it’s adrenaline-pushing, challenging, fun, and fosters mindfulness all at once. These classes are great! You’re led by motivational speaking-like instructors who guide you through the workout of high-intensity cycling and choreography to fun music. In between the most difficult tracks, your instructor typically uplifts the crowd by shouting encouraging statements into the mic to help centralize your focus on not just getting through the workout to get through it but rather by relating these physically challenging moments to our real lives and how we have the choice to control our situations. Basically, you’re burning calories in a HIIT workout while practicing mindfulness in real time!

5. Hiking

Finally, hiking is a healthy exercise that you should incorporate more into your fitness activities. Like jogging, hiking is the perfect way to literally stop and smell the roses—or trees—while truly appreciating mother nature around you. Drive to the nearest mountain or valley, find a trail that fits your level, and just walk. With little effort, follow the trail and enjoy what this beautiful earth has to offer. Along the way, you can mindfully walk by actively thinking about your breathing, doing a body scan, or even reflecting on where your current headspace is. You can even pair up with a friend and be present together in conversation, pointing out all the things you encounter on your journey. Hiking is great because you have a constant scenic view connecting you back to nature, and it’s a great opportunity to get in your thoughts while feeling the different and organic textures of the earth below you.

There are many exercises out there to keep you healthy and fit, but incorporating activities that also enable you to exercise your thoughts is a great way to connect your mind and body. If you’re someone who has a fixed workout routine each week, consider mixing in one of these mindful exercises and starting small. Mindful fitness is a great tool to foster long-term mental and physical health, giving us long-lasting satisfaction.