Mental Health Wisdom from Group Fitness Classes
As a psychologist and a regular attendee of group fitness classes, I have noticed the numerous crossover applications between physical exercise and mental well-being. The phrases and concepts used by group fitness instructors to encourage effective and safe engagement in a workout can also be applied to emotional health and well-being.
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Shoulders Back, Chest Out, Chin Up
Good posture in certain poses is not only essential for physical exercise but also serves as a reminder of the importance of facing the world openly, assertively, and directly. A hunched-over, discouraged, submissive stance can negatively impact our self-assurance and conviction. In contrast, standing tall with our shoulders back, chest out, and chin up can help us feel more confident and empowered to tackle life challenges.
Source: cdn2.psychologytoday.com
Beware of Your Focus
Our focus plays a crucial role in both physical and mental well-being. When we focus on a specific goal or task, we are more likely to achieve it. In group fitness classes, looking forward and focusing on the horizon can help us stay balanced and avoid potential obstacles. Similarly, in the mental health realm, a focus on intentions, strengths, and positivity can help us create a mindset of forward-moving, actionable next steps.
Source: cdn2.psychologytoday.com
Don’t Hold Your Breath, and Don’t Forget to Breathe
When we are faced with a difficult situation, our breathing patterns can change and sometimes temporarily pause. This can negatively impact our approach to the situation and our overall well-being. Returning to our breath and bringing awareness to regulating our breathing can be incredibly powerful. Breathing is a highly underrated skill that is always at our disposal, with no need for props or preparation.
Hold It, Stay With It, Lean into It
When working on a new ability, skill, or stance, it’s easy to escape or avoid it as soon as we get uncomfortable. However, building new proficiencies requires us to lean into things a tad beyond our comfort zone. We build strength, physically and psychologically, when we do the hard thing for a tiny bit longer than usual. A new habit, way of thinking, or style of communicating all require slight changes that can feel strange and unfamiliar at first.
Slow Down, Use Muscle Rather Than Momentum
The notion of slowing down and being more mindfully engaged in activity applies to many areas of life, whether strengthening our shoulders or our social-emotional intelligence. Shifting out of autopilot, paying more attention to what we are doing, and noticing the skills we are working on helps there to be more meaningful, longer-lasting change. If we engage in the same old patterns reflexively, we often get the same old patterns; if we want something new, we often need to slowly, carefully turn our awareness to building new pathways.
Can You Try Just One?
Being introduced to something scary or new can be overwhelming, but genuinely considering an invitation to get out of our familiar patterns is valuable. In fitness class, this might relate to trying just one full-body push-up or one complicated dance move. We might normally avoid this, but an encouraging instructor prompting us to try only one might allow us to take that risk. In the mental health realm, this might involve trying a journal prompt, a suggested self-talk mantra, a dreaded follow-up conversation, a day with a new habit, or an hour without the old pattern.
Modify as Needed
Sometimes an instructor, coach, therapist, friend, or family member might suggest a move or an intervention that simply feels like a bad fit at the moment. If our inner north star is letting us know that this is simply not possible for us right now, then modify. This isn’t a failure, nor does it mean it won’t be possible in the future, but we are in charge of if/when/how we choose to approach life challenges.
