Do you ever feel that your workouts are a chore? What if I said that adding a little gratitude to your workouts could not only improve your fitness, but also your mental well-being. Imagine feeling mentally refreshed and happier after a workout, not only physically stronger. This isn’t a wishful thinking–it’s supported by experts and science.
When you’re working out, your muscles are screaming for relief. Gratitude might be the last thought on your mind. Lauren Solomon, a reiki and yoga practitioner, says that “during challenges, the practice of gratitude becomes all the more valuable as it shifts our focus from what we perceive as problematic to the areas that are working well.”
This shift is supported by research. A study published in Translational Psychiatry showed that combining focused mediation with aerobic exercise can reduce depressive symptoms. Another study found that gratitude was associated with a greater likelihood of engaging in healthful activities and better outcomes. Gratitude doesn’t only make you feel better, it also makes you perform more effectively.
How can you incorporate gratitude into your fitness regime? Start by understanding your “why”. Understanding your deeper purpose of working out – whether it’s to reduce stress, build strength, or boost confidence – can deepen your appreciation for every session. A sense of purpose is associated with fewer limitations in the long run, according to research.
Take a moment before your workout to thank your body. Kira Stokes, a celebrity trainer, suggests that you “thank your body for just showing up. That’s the hard part.” Then, reflect on your body’s accomplishments. This practice transforms workouts from a chore into a celebration.
Try a mental shift during exercise. Jess Sims, a Peloton instructor, suggests mantras such as “I get the privilege of working out” or “This not a punishment but a privilege.” These phrases transform challenges into opportunities for personal growth. Sims notes that expressing gratitude during a workout can reduce stress. Appreciate what your body is capable of instead of berating yourself for a tight hamstring. This mindfulness cultivates a genuine appreciation for your body’s abilities.
It is also helpful to be present during your workout. Focus on the muscles you are engaging or perform a body scan from head to toe, noting your three sensory experiences. This mindfulness keeps you present in the moment and enhances both your physical results and mental presence.
Consider keeping a gratitude journal in your workout diary. Researchers have found that those who write down their blessings exercise more and report a greater sense of life satisfaction. Write down what you are thankful for, whether it’s the support of a workout partner or your body’s resistance. This practice helps you to focus on the positive.
Why leave gratitude to Thanksgiving? Integrating gratitude into your fitness routine is more than just working out. You’re cultivating an attitude that turns every sweat session into an uplifting, powerful experience. Your body and your mind will thank you.
