Adding Gratitude to Your Workout Regimen

During the height of an intense workout, feeling a sense of gratitude may not be your first thought (more often it's probably 'I can't wait for this to be over!'). Yet it should be, according to experts.

"We tend to feel grateful when everything is going smoothly," explains Lauren Solomon, a yoga instructor, reiki specialist and doula based in Harlem. She suggests that gratitude becomes even more crucial during challenges. By shifting our focus from the problematic aspects to those that are going well, we can have a better mental perspective. Solomon, a practitioner of daily gratitude, further emphasizes, "Even small struggles, like trying to hold a difficult pose a bit longer, pushing for an additional rep, or pushing through that final mile, are reminders to never take anything for granted."

Aeva Gaymon-Doomes, M.D., a licensed psychiatrist based in Washington, D.C., points out that practicing gratitude can literally rewire the brain for the better. Continued research in this field supports her claim. A study in Translational Psychiatry found that a mix of focused meditation and aerobic training can alleviate symptoms of depression. Additionally, another research in Personality and Individual Differences found a connection between gratitude and an individual's inclination towards adopting healthier behaviors (such as exercising) and experiencing better health.

Building on the previous points, Stephen Gonzalez, Ph.D., CMPC, and Assistant Athletics Director for leadership and mental performance at Dartmouth College, mentions, "Gratitude, along with other positive emotions, can help enhance performance via the Broaden and Build theory, introduced by Dr. Barb Fredrickson. Essentially, feelings such as gratitude, awe, appreciation, and optimism allow the mind to pull away from focusing exclusively on emotions of disappointment or frustration and expand the attention to creating practical thoughts and solutions."

So, how can you incorporate gratitude into your exercise routine in a meaningful way? Here are some tips backed by experts and scientific evidence.

You’ve probably come across the concept of 'finding your why.' It revolves around comprehending your purpose or what motivates you to act. Research has suggested that individuals with a strong sense of purpose tend to be more resistant to physical restrictions (like weakening grip strength or decreased walking speed) as they age. Applying this thought process to your workout routine could transform your perspective. If you understand why you're taking the time to exercise daily, whether it’s to stave off physical limitations as suggested by the research, manage stress, improve strength, or fuel your self-confidence, you might find yourself appreciating your fitness regimen even more.

Kira Stokes, a NASM-certified celebrity trainer and creator of the Stoked Method, suggests integrating a moment of gratitude at the beginning and end of your workout. She claims that it both sets the pace for your exercise and allows you to appreciate the efforts of your body. According to her, "Prior to the workout, show appreciation to your body merely for turning up, as that's mostly the hardest part. At the end of the workout, take a moment to appreciate the capability of your body to move and face challenges, because it's truly a gift, not an assurance.” Remember, there are people who yearn to perform some of the exercises we often take for granted.

Dr. Gonzalez emphasizes the significance of having a different perspective to overcome struggles. If you face the challenge of a strenuous workout with the question, “Where is the opportunity?” it may help you grow and develop strength, instilling a more adaptable mindset rather than being a prisoner of your initial thoughts. Peloton fitness instructor Jess Sims further recommends having a mantra in these situations, such as, “I get to work out”; “This is a privilege, not a punishment”; or “I am doing my best today”, to help shift your perspective and focus on gratitude.

Sims also notes that incorporating gratitude during workouts can lessen the pressure. She says, "There are times when I plan to do a tough workout and once I start, I may discover that my hamstring is tight, or my quads ache, or perhaps I haven’t hydrated enough and it's affecting my performance. Instead of criticizing myself over it, an attitude of gratitude allows me to accept how my body is feeling and appreciate whatever it is that I can accomplish in that session.” As a result, you develop a deep love and appreciation for your body and capabilities.

When working out, we often go through the motions rather than concentrating on the task at hand. But, being more mindful of what you are doing (for example, focusing on the exact muscles it takes to lift that dumbbell through a full range of motion) can help you score even greater results. Sims, who says she works hard to really be present during her workouts, also suggests doing a head-to-toe body scan as you move through each motion, naming three things you're experiencing with each of your senses. Whether it’s feeling your heart pounding as it gets stronger, listening to your life-sustaining breath, or taking in the different movements your body must fulfill to pull off each moment, zoning in on things like this is extremely “grounding in the moment,” says Sims.

Many exercisers keep running logs or weight-lifting diaries as a way to track workouts, see progress, catch patterns, note if they are feeling tired or energized, and set goals. Consider adding a space in those journals to write down what exactly about the workout you are thankful for. Here’s why: “What we focus on grows and expands,” says Solomon, and that includes your workout habits and your health. Need more evidence? Research shows that those who regularly count their blessings in written form not only exercised more but also increased their overall life satisfaction.  

You may also want to jot down a note about how nice it was that your workout buddy made time to sweat with you, how they helped you push through a tough circuit, or even how they were your spotter as you attempted a super heavy lift. In fact, go a step further and actually say these things directly to the person. Research shows it can boost your connection and satisfaction.

“Movement is medicine,” says Solomon, and when paired “with the practice of gratitude, [we] have the potential to create positive change in every area of our lives.”