Health & Well-Being

Benefits of Mindfulness to Fitness

The one that I have learned from cycling and exercise:


A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

When was the last time you slowed down and really took in your surroundings? When was the last time you really paid attention to what you were doing?

When you think of mindfulness, you may think of yoga but mindfulness can be developed in many ways. Road biking has taught me to appreciate and be aware of my surroundings and to truly live in the moment. It has taught me to simply notice things that I may not have been aware of, if my mind was filled with unrelated thoughts of my present situation. It is really a fascinating experience!

When you run, walk or drive a car, your mind can easily wander in all directions. Some days, I’ll drive to work and arrive at my destination, forgetting how I even got there. Yikes! When you cycle on the road with vehicles that can easily crush you or when you descend steep mountain switchbacks at freakishly high speeds, you cannot lose focus, simply because it’s a matter of life and death. Oops, did I make cycling sound even more scary than it already is? I swear, it’s not! I never really think of those things when I’m cycling anyway and the benefits outweigh ALL the negatives. The more you cycle, the more you will become aware and learn how to use meditation techniques to benefit you.

Exercising is essentially a great form or meditation, and a great way to practice mindfulness and stay present. As you lift weights or do burpees, you can learn to engage your full attention towards your muscles working, which is also an excellent way to ensure proper form and making the most out of your workout. You can say mindfulness is also a safety net to prevent you from injuries amongst its many benefits.

We're so busy watching out for what's just ahead of us that we don't take time to enjoy where we are.

Benefits of Mindfulness

  • Live in the moment. You will appreciate the beautiful scenery, sights and sounds you will not otherwise be aware of if your thoughts are elsewhere. Beautiful things give us joy and joy helps us find peace.
  • Reduces pain. When I exercise, I try to embrace every ounce of pain instead of repelling it because I know that’s a part of the journey to getting better, faster and stronger. You don’t grow by staying in your comfort zone.
  • Helps you handle stress. We all know physical exertion produces cortisol and disrupts your bodily functions, but mindfulness will relax your mind, reduce stress and thus, bring balance back to your body.
  • Body-awareness. You will notice pain and discomfort but you’ll be able to experience it as a sensation that you can attempt to resolve, instead of labeling it as pain. Saddle sores? You’ll be more mindful to shift into new positions to find the one most comfortable to you. Getting tired? You’ll start to think of more ways to cycle more efficiently such as correcting your pedal strokes and regulating your breathing.
  • Environment-awareness. When you commit to noticing your surroundings, you will heighten the clarity of your thinking and be quicker to come up with solutions. Did the car in front of you suddenly slammed their brakes? You may have noticed an empty drive way you can quickly pull into, to prevent a crash. Hate tan lines as much as I do? You’ll remember to move the hem of your shorts around to minimize the damage!
  • Happiness. Instead of harboring negative thoughts such as, “when is this going to end?” or “I’m not going to make it!”, truly absorb yourself into every moment of your workout and welcome all the sensations. You will only then find joy in the activity you are doing.

To be mindful, you must first release yourself from all distractions and that means getting away from your cellphone, the internet, social media… which is especially hard for us in the world we live in today.  Meditation and mindfulness are ancient art forms that’s been lost in our present culture but isn’t that more reason to practice it? Seriously, really try to get absorbed into what is going on presently in the moment. You will not regret it!

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    If there is one hashtag that makes me really angry, it’s #NoDaysOff.

    1. Don’t be stupid.
    2. Don’t be naive.
    3. You’re not cool.
    4. Take a fucking day off.

    Over-training is a hazard, especially for those who are inexperienced or new to the lifestyle… and if you had experience, you would be smart to take days off. Rest and recovery is part of being fit and healthy and if you aren’t doing that, you aren’t doing it right.


    WHY you should take a fucking day off:
    This is when your body is adapting to the stress of exercise— replenishing its energy stores and repairing damaged tissues. If you never let it recover properly, your body will continue breaking down from intensive exercise and regeneration cannot occur. Aim to take at least one day off a week to let your body rest properly— besides, there is more to life than working out and worrying about your fitness. You’re not going to get out of shape after a few days off.

    WHEN you should take a day off:

    • When you are constantly sore.
    • When exercise leaves you exhausted instead of energized.
    • When you see lack of results, no progression, poor performance and/or a plateau.
    • When you are experiencing elevated resting heart rate.
    • You’re health is deteriorating and you’re getting sick frequently.
    • You have trouble falling asleep and have a loss of appetite.
    • Loss of motivation.
    • Mood changes (depression, irritability, etc)

    WHAT you should do on your days off:

    • Active Recovery: Low intensity exercises such as the elliptical after a hard workout to cool down or take an active rest day and go walk your dog. Sometimes when your muscles are extremely sore and tight, it feels really good to do some low intensity cardio like an easy bike ride around the park to loosen it up.
    • Total Recovery: Nothing. Do nothing at all a.k.a. don’t fucking workout. But you may pay a visit to your RMT or use a foam-roller.
    • Nutrition: Eat the right foods to replenish your body.
    • Sleep: your body does incredible things when you are asleep.

    Yes, I know few do use the #NoDaysOff hastag to imply that they have “no wasted day” or not wasting a single day in their lives (wrong hashtag?), but that’s not the case for many. So please people, take a day off!