How to Integrate Mind, Body & Spirit into Your Daily Routine

Friday, January 22nd, 2010 at 12:06 PM

Focusing just on the physical exercise part of a weight loss program leaves out an essential part of the equation = diet (what you eat). But lets look at these two components exercise and diet. We know what to do in terms of exercise (burn more calories) and we know what to eat (watch my calories and make “good” food choices). So we have a handle on the what to do and what to eat, but what about the why, when and what for questions?

Why? After you have made a statement to yourself or develop a new weight loss program and break it up into tasks to do, ask yourself after each component or task: So that ______________ and then complete the sentence. For example, “I chose not to eat red meat as a part of my dieting program… so that … I reduce my intake of saturated fats and force me to eat other forms of protein including fish…”

“I want to lose weight so that I can fit into my prom dress that I already paid for and so people won’t laugh at me for looking out of shape…”

“I am jogging 2 miles a day and getting bored, but I really need to keep this up so that my cholesterol levels and blood sugar levels go down, so that these risk factors for heart disease don’t get the better of me, so that I can still be alive when my daughter graduates from college…

Setting goals and having a reason “Why?” that is not simply a mundane reason such as “Because I should” is important to the mind, body, spirit integration. We intellectually know what to do about exercising, but the mental decision to carry it out is more difficult. Mental discipline, will power, courage, persistence and belief usually need a crutch because if the mind senses that what you are doing is temporary, and as otherwise uncomfortable for you or is painful (both physically and emotionally), it will plan out a method to self destruct, sabotage or simply change your mind about the whole thing with some lame excuse.

Getting a grip on these psychological triggers to self sabotage is key. You must listen to that little voice in your head and know that it is not the voice that set your goals, arrived at your reasons “Why” you are doing these new activitiies, rather, it is a part of you that wants to stay in a routine, a comfortable box that it is used to. Simply put, there is a part of your mind that is afraid of the changes you are embarking upon.

Various techniques can help you deal with these behavioral issues. I consider this mental exericising to be in the category of spiritual. It seems when I examine mentally what I am thinking and why I am making choices, my higher consciousness seems to step in and give me the answers. You may have a different experience, but incorporate some form of spiritual practice so that you can balance the mind and the body and not just focus on the exercise and diet part of being healthy.

10 Tips That Integrate Mind, Body and Spirit for a Balanced, Safe and Successful Physical Activity Program

Check with your health care provider. If you have a chronic health problem, such as obesity, diabetes, heart disease, or high blood pressure, ask your health care provider about what type and amount of physical activity is right for you.(MIND)
Start slowly. Incorporate more physical activity into your daily routine and gradually work up to 30 minutes per day to improve health, 60 minutes per day to lose weight, or 60 to 90 minutes per day to manage weight.(MIND-BODY)
Set goals. Set both short-term and long-term goals to keep motivated. (MIND)
Set rewards. Celebrate every success—you earned it! (MIND)
Track progress. Keep an activity log to track your progress. Note when you worked out, what activity you did, how long you did the activity, and how you felt during your workout. Also, record the days that you did not workout and what may have caused you to change your routine.(MIND)
Think variety. Choose a variety of physical activities to help you meet your goals, prevent boredom, and keep your mind and body challenged.(MIND-BODY)
Be comfortable. Wear comfortable shoes and clothes that are appropriate to the activity you will be doing. (BODY)
Listen to your body. Stop exercising and consult your health care provider if you experience chest discomfort or pain, dizziness, severe headache, or other unusual symptoms while you work out. If pain does not go away, get medical help right away. If you are feeling fatigued or sick, take time off from your routine to rest. You can ease back into your program when you start feeling better (BODY).
Eat nutritious foods. Choose a variety of nutritious foods every day. Remember that your health and weight depend on both your eating plan and physical activity level. Healthful foods will give you the energy you need to be active.(BODY)
Use a Trainer or Counselor. Join a class or other stuctured program where you will have accountability to an authority figure such as a meditation instructor, fitness trainer or therapist.(SPIRIT)
Balance Your Activities. Try Yoga, Tai Chi, or Meditation that balance the mind and body as part of their systems. Be aware of breath, movement and the flow of energy around your body. Turn off your mind and focus on the physical sensations of movement of your physical body, its strength, flexibility and endurance.
Get support. Encourage your family and friends to support you and join you in your activity. Form walking groups with coworkers, play with your children outside, or take a dance class with friends.(MIND-SPIRIT)

Look at yourself as a whole person. What you think, what you do, what you eat, and what you say all affect the state you are in. They are all interrelated, so give them equal time and balance your mind, body and spiritual aspects of your self.

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