Corporate Fitness and Active Aging

Incorporating Meditation for Pain Management

GettyImages-1803004450Acute and chronic pain is something almost everyone must deal with in their lifetime whether it is from an injury, overuse, or a degenerative condition such as arthritis. This consideration becomes much more common as exercisers move into the active aging portion of their fitness journey. Meditation in various forms has been shown to provide relief in both acute and chronic situations and in many cases may increase an exerciser’s overall pain tolerance. Techniques that correlate well with pain management are mindfulness meditation, body scans, visualization, guided meditation, and progressive muscle relaxation.

Mindfulness meditation popularized by John Cabot Zinn, PhD focuses on acknowledging the thoughts and emotions connected with pain cycles. Studies have shown that there are specific neural mechanisms at work during this type of meditation that provide analgesic benefits to the body while also triggering endorphins in the brain. Body scanning is another technique used by Zinn and others that incorporates the focus of the mind to scan the body for pain, tension, and discomfort. This technique is best done while lying comfortably on the floor or bed face up and can employ rhythmic breathing to match the pace of bodily scanning.

Guided meditations have been found to be useful in pain management with apps such as Calm and content driven websites like YouTube providing a multitude of options that range from simple spoken word to videos with intricate visuals and binaural beats audio to help reach a deeper state of relaxation and pain relief. A recent study revealed a 77% in pain reduction with the use of binaural beat technology versus the placebo. In addition, simple visualization is also an effective technique in reducing symptoms of pain, most specifically concentrating on the area in distress and focusing on healing and reduction of discomfort in the area.

Progressive relaxation is another option for pain reduction and utilizes breathwork and muscle contractions to ease pain symptoms. This technique can be performed sitting or lying down and involves beginning with the feet and lower legs being strongly contracted with an inhalation and relaxed during the exhalation. Moving all the way up the body, then back down with contractions/inhalations lasting about 5-10 seconds and the relaxation period being double the time or longer based on preference.

Starting out, a person could perform 5 minutes of meditation and slowly work up to 20 minutes a session. Also, throughout the day a ‘mini’ meditation of 30 seconds to a minute may be applied when acute pain flares up. In conclusion, different styles of meditation for self-management of pain are low risk options that are easily available and can also strengthen the mind-body connection while improving overall physical functionality.

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Topics: meditation mindfulness mindset pain management

Bring Positivity and Focus to Your Workouts

GettyImages-866068744Having been an athlete my entire life, I learned at a very young age that the mindset you bring to a workout is just as important as the workout itself. It doesn’t matter if you have a great workout plan or a great trainer/coach, if you go into a training session with the wrong mindset you will be set up for failure.

Get a Positive Mindset

I always take multiple steps to bring a positive mindset to my training sessions. Whether it’s loading up an inspiring playlist (a must for a great workout), reading a motivational story, or simply taking the time to appreciate the positives in my life, I use these tools to set myself up for an incredible workout. Find what gets you into a good mood, lock it in, and carry that with you each day to the gym. This small preparation makes a world of difference.

Focus!

Now that you are in the gym and feeling the good vibes, you are all set for a good session. The only thing left to do now is focus on the task at hand and maximize your training session. Dwayne “The Rock” Johnson yelled it best: FOCUS! And boy, does it help (be sure to YouTube his “focus” gym videos. Thank me later).

It is easy to set yourself on autopilot as you go through a workout or group fitness class, but I highly recommend that you don’t! Feel each and every rep and set. Feel what your intensity is doing to your body. Notice the subtle (and sometimes not-so-subtle) signals that your body sends you during a workout. Use this information to make better-informed decisions on how, when, and where you train.

Here is my personal checklist of focal points for each and every workout. Think about these things during your next training session and you will be sure to get an awesome workout you can be proud of.

  • Difficulty: Find yourself comfortably uncomfortable. Pushing your body outside of your comfort zone promotes better fitness levels. Be sure to keep your intensity high enough to get a good workout, but not so high that you fizzle out at the end. I like to keep my workouts at a 7–8 out of 10 for the majority of my workout to be sure I am maximizing my time in the gym.
  • Breathing: This one is very important. On each rep I make it a point to focus on my breathing: exhaling on my concentric phase (shortening of the muscle) and inhaling on each eccentric phase (muscle lengthens). Controlling your breathing will lead to much more clarity during exercise and help you maintain a healthy heart rate and intensity. It also helps with form.
  • Music, not my phone!: Be sure to set your playlist before hitting the gym. We spend enough time on our phones as it is. Set it and forget it so you can focus on the tunes and not your notifications.
  • Form: To maximize your workout and prevent injury, form must always be a main focal point. I always like to look at an exercise as having a “Point A” and a “Point B.” Focus on getting from A to B as efficiently as possible, while being strong and stable from points A and B.
  • Goals: Focus on what your goals are. Between sets while you are resting and jamming out, remember why you are in the gym in the first place. Appreciate the steps you are taking to reach your goals and continue to chip away at accomplishing them.

Be positive, stay focused, and be your best self!

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Topics: workouts positive thinking workout music mindset focus