Staying in the Game: Mindful Movement at Any Age

by Karla Jensen, PhD

The pursuit of physical activity knows no age limit. The CDC, AARP, and our own doctors stress the importance of physical activity for maintaining overall health and well-being as we gracefully age. Amidst any changes we experience in our lives, we have a timeless ally that can expand our athletic endeavors at any age – mindfulness. 

Mindfulness, the skill of focusing on the present moment, is a powerful tool. Whether you are running marathons or running after grandkids, simply being aware of the “here and now” adds tremendous value to any physical endeavor. Sports media outlets have called mindfulness the “secret weapon” for pro sports teams like the LA Lakers and the Seattle Seahawks; elite athletes like LeBron James, Serena Williams, Derek Jeter, or Kerri Walsh Jennings all have used mindfulness as part of their training programs. But you don’t have to be preparing for the Olympics or the playoffs to add mindfulness to your daily workout. Mindfulness is a skill we all can (and should) hone because no matter the activity, the body and brain work best in tandem.

Body Awareness

Mindfulness is key to enhanced bodily awareness. In any athletic endeavor, being in tune with the subtle sensations of the body enable optimized performance and reduced injury risk.

Listening to the whispers of muscles and joints can lead to adjustments in technique, training intensity, and recovery routines, ultimately minimizing the risk of overtraining or pushing past safe limits.

Beyond the physical realm, present-moment awareness enhances mental focus and emotional regulation. Athletes of any age in any sport can utilize mindfulness techniques to manage pre-competition jitters, improve concentration during play, and navigate frustrations during or after an activity. Since mindfulness asks us to focus on the present instead of worrying about what may come or ruminating about past performances, mindful athletes have less anxiety and more joy in each movement. By anchoring attention to the present moment – the swing of the golf club, the rhythm of the tennis stroke, the sound of your breath as you swim – you are better able to minimize distractions and maximize a growth mindset.

Additionally, present-moment awareness can foster deeper connections with our fellow athletes, transcending the boundaries of competition to embrace a spirit of camaraderie. As we engage in sports with a mindful presence, we become attuned not only to our own movements but also to the rhythms of those around us. In doing so, we forge the bonds of kinship grounded in mutual respect and appreciation, united by our shared love of sports.

Here are some practical mindfulness applications for any athlete:

• Pre-activity: Begin with a few minutes of mindful breathing, focusing on the rise and fall of the chest or belly. This can help calm the nervous system and prepare for physical exertion.

• During activity: Pay close attention to bodily sensations – the feel of your feet hitting the ground while walking, the movement of your muscles during a workout. This embodied awareness fosters a deeper connection to the physical experience of the sport.

• Post-activity: Practice mindful cool-down stretches, focusing on the breath and the lengthening of muscles. This promotes relaxation and reflection on
  the experience.

As you know from my previous offerings in this publication, the benefits of mindfulness extend beyond the playing field. By incorporating mindfulness into your daily life, you can experience improved sleep, greater emotional resilience, and a heightened sense of well-being. Whether it's a vigorous pickleball match or a leisure stroll in the park, mindfulness allows us to approach sports with more resilience, enjoyment, and safety. So, the next time you step onto the court, the green, or your neighborhood sidewalk, remember to fully notice the present moment to appreciate the joy of movement throughout life.

Karla Jensen, PhD,  is a professor of Communication Studies and Contemplative Practices and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.