Earlier this year I had the opportunity to participate in a world-wide online summit, “From Confusion to Understanding: Strategies for dealing with Stress and Anxiety”, hosted by Karen Molan of Skills Quest. I had the honor of sharing my strategies of mindful movement and the impacts on stress and anxiety as well as my own story of experiencing life changing stress and anxiety.
I invite you to take a listen to the 26 minute interview or take a read here to for a summary of the conversation and how incorporating more mindful movement in your day can help you manage stress and even anxiety and depression.
What is Mindful Movement?
When starting a fitness journey, many women over 40 may hear the term “mindful movement” and automatically think it only applies to yoga or slower-paced activities. However, mindful movement can be applied to all forms of exercise, whether you’re lifting weights, running, or walking. It’s about bringing awareness to your body and how it feels during the activity. By tuning in to your body’s signals, you can make adjustments that improve posture, alleviate discomfort, and reduce stress.
How to Practice Mindful Movement
- Pay attention to your posture while walking, running, or lifting weights.
- Notice how your back, arms, and even head are aligned during movement.
- Correct poor posture (like slouching) to prevent unnecessary strain on your muscles.
- Focus on how your body feels, making sure to stay present during your workout.
Many people rush through their workouts or daily tasks, leading to physical discomfort and stress. By staying mindful, you can reduce that stress, feel better, and get more out of your workouts.
How Does Exercise Help with Stress and Anxiety?
Physical activity is well known for releasing feel-good hormones like serotonin and endorphins, which help improve mood and reduce anxiety. When you combine exercise with mindfulness, it can offer even more benefits.
Why Being Present During Exercise Matters
Mindful movement shifts your focus away from external stressors, like work or personal problems, and centers it on your body. This helps to calm the mind, allowing you to be fully present in the moment, which can significantly reduce stress.
The Importance of Breathing
One often overlooked component of exercise is proper breathing. Whether you’re running, walking, or lifting weights, your body needs oxygen to perform effectively. Holding your breath during workouts, which many people do, can actually increase stress on your body.
- Inhale deeply through your nose, allowing your lungs to fully expand.
- Exhale slowly, releasing all the air and allowing your body to relax.
- Repeat this pattern throughout your workout to maintain steady energy levels and prevent fatigue.
Understanding Mindful Eating and How it Benefits Women’s Health
Just like with movement, mindful eating is about being aware of what you’re consuming and how it makes you feel. For many women over 40, stress can lead to emotional eating, which often involves reaching for comfort foods high in sugar or salt.
What is Mindful Eating?
Mindful eating encourages you to slow down and pay attention to your food, from the way it looks and tastes to how it makes you feel. This awareness can help you make healthier choices and avoid eating out of stress or boredom.
Steps to Practice Mindful Eating
- Start by keeping a food log for three days. Write down what you eat and how you felt before and after eating.
- Take photos of your meals to track your eating habits.
- Reflect on why you chose certain foods—was it hunger or emotional stress?
- Assess whether your food choices align with your health and fitness goals.
By incorporating these simple strategies, you can better understand your eating patterns and gradually shift towards more nourishing, balanced choices.
Nicole’s Personal Journey with Stress, Fitness, and Mindfulness
Navigating stress and anxiety isn’t a new challenge for Nicole. During a difficult time in her life, she turned to running as a way to manage her stress and process her emotions. While she initially struggled with feelings of anxiety and depression, the regular movement and release of endorphins helped her feel more centered and clear-minded. Along the way, she incorporated yoga and strength training to improve her overall well-being.
How Nicole Overcame Stress with Movement
- Committing to small, achievable goals like running a half marathon.
- Incorporating different forms of movement like yoga and strength training.
- Focusing on her breath to calm her mind and body during stressful periods.
Nicole’s story serves as a reminder that movement, paired with mindfulness, can be a powerful tool for managing stress and improving mental health.
Practical Tips for Reducing Stress and Anxiety with Movement
If you’re feeling overwhelmed by stress or anxiety, taking small steps can make a big difference. Nicole recommends starting with something as simple as going for a 10-minute walk. Fresh air and physical activity can help clear your mind, allowing you to approach challenges with more clarity.
How to Get Started
- Start with a gentle activity you enjoy, like walking or yoga.
- Set small goals, such as a 10-minute walk each day, and build from there.
- Incorporate mindful breathing exercises to relax your mind and body.
Using Mindful Eating and Movement to Support Women’s Health
Many women over 40 may also find that regular exercise and mindful eating can lead to positive changes in their overall health, potentially even reducing the need for certain medications. However, it’s important to consult with a doctor before making any significant changes to your exercise or medication routine.
Finding Joy in Movement
If you’re someone who doesn’t particularly enjoy traditional forms of exercise, Nicole suggests finding activities that bring you joy. It could be anything from biking to swimming or even just stretching. By incorporating fun, enjoyable movement into your daily routine, you’re more likely to stick with it and achieve lasting health benefits.
Take Control of Your Health with Mindful Movement and Nutrition
Whether you’re just starting your fitness journey or looking to refine your approach, incorporating mindful movement and mindful eating into your routine can significantly improve your physical and mental health. By staying present, focusing on how your body feels, and making conscious choices about your nutrition, you can reduce stress, increase energy, and enjoy a more active lifestyle.
Start Your Journey Today
Nicole offers a free guide with practical tips on getting started with fitness and nutrition. This easy-to-follow guide can be kept on your phone or computer, offering quick reminders on how to make healthy choices throughout your day. Get your tip guide here: Stress Less, Lose More.
It’s never too late to take control of your health, and mindful movement and nutrition are powerful tools to help you do just that!
If you’d like to talk more about how mindful movement can help you and see if teaming up together might work for you, schedule a free wellness strategy consultation with coach Nicole here: Schedule My Consultation
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