Mindfulness and acceptance are associated with exercise maintenance

Mindfulness and acceptance are associated with exe... [Behav Res Ther. 2010] - PubMed result

How many of us start an exercise program and then...give it up?  A lot of us!
This paper makes the stunning suggestion that the reason we give up is because exercise is often uncomfortable.  But then they discuss an interesting finding - there is an association between mindfulness, acceptance and exercising more regularly. When people are able to non-judgementally notice the sensations produced by exercise and accept the discomfort as part of the price to be paid for the many benefits of regular exercise; they tend to miss fewer exercise sessions and feel more positive about achieving their fitness goals.

I have been pondering this finding. I think acceptance of discomfort, in the service of values around being healthy, is important in maintaining an exercise regime. However I also think that mindfulness transforms the experience of exercise. Instead of rushing to get to the end of each set of reps, if I observe with curiosity the sensations that arise as I repeat a movement, it becomes fascinating and also utterly joyful. And I feel so grateful that I have a body that does what I ask it to.

But I don't think that lack of acceptance is actually the major reason that most of us (including me!) aren't exercising enough. I think it is more about competing values. If I am to exercise more, then I need to do less of something else that I value - hanging out with my loved ones chatting and laughing? Focussing on my work?          Writing this blog? What do I give up?

I think that this is actually a genuinely difficult dilemma. The most recent pieces of research that have helped me with this are

• Mindfully doing housework increases the fitness benefits
• Gardening is good for children's self esteem - just wish I could get the kids on board with this one!
• Self compassion is a really good idea

And IMHO by far the best book on time management is 'Do it Tomorrow'

Forster recommends a 'Closed List Day Planner'  - each day write a list of what you need to get done, but only include what you can realistically get done in a day.  Then just do what is on the list. When you have finished the list - STOP and go and play!