Mindful exercise helps you shift your focus away from negative thoughts and distractions and toward your body and breath to improve your performance. Practice more mindful exercise with these tips.

Target your training

When strength training, focus your attention on the muscle group you are working. Keep your eyes on the muscle when possible. When performing a single bicep curl or a leg extension, place your free hand on the muscle being worked and feel it contract and relax. This increase in focus can help you push harder during your workout.

Deep breathing

Your body's demand for oxygen increases during exercise. Research shows that a greater supply of oxygen improves exercise performance. The more oxygen you have, the longer and harder you can exercise. Focus on taking slower, deeper breaths to improve your respiratory fitness and to supply the body with more oxygen.

Mind over matter

During challenging exercise, your attitude and mental focus are just as important as physical strength and endurance. Sometimes, increasing your running distance by half a mile or holding a plank for 30 more seconds takes all you have. Cue the positive self-talk, focus on the working muscles, and visualize yourself reaching your goal. All of these steps will carry you through the physical challenge of a tough workout.

Be present

Listening to music or watching a movie can help you through a workout, but their true role is to provide a distraction. Break out of your distracted state, get outside, and pay attention to your environment. Outdoor exercise lifts the spirits and helps clear the mind. Concentrate on your movement, breathing, and the sights around you for a more rewarding workout and a refreshing break from the daily grind.

Safe strength training

Distractions during exercise can cause you to lose focus on the most important part of a workout: safety. Proper form, selecting a weight that is right for your fitness level, and mental focus help you execute each move correctly, reducing your risk of injury.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.