Wellness Wednesday: Meditation in Motion

Promoting physical activity benefits the mind, body and spirit, but what is physical activity and how does it differ from exercise? According to the World Health Organization, physical activity encompasses all types of movement and is usually unstructured. Something you might consider is completing common household chores like vacuuming, sweeping or mopping. The Cardiovascular Institute of the South breaks down the differences between physical activity and exercise, and the greatest takeaway is that exercise, unlike physical activity, is structured and done with the intention of promoting fitness. There is great value in physical activity that can be highlighted when you feel like you don’t have the time or energy for regularly scheduled exercise.

The National Institute of Health found that exercising just 30 minutes a day has enormous mental health benefits, including reduced anxiety and depression, increased self-esteem and cognitive function, improved sleep, stress relief, increased energy and improved cardiovascular fitness. When you engage in any movement, you’re doing things to promote better self-confidence, and you’re making it easier for other areas of your health to benefit from your hard work.  

As changing temperatures make movement outside more accessible, this is an opportunity to reap the aforementioned benefits plus different, possibly unexpected ones, too. Kelsey Graham from ACE Fitness explains how sun exposure can increase Vitamin D production, which is linked to improved bone health and immunity. Graham continues by stating how moving outdoors can help you feel more grounded and closer to the present moment, and she’s right! Spending meaningful time outside is more than just movement. Next time you stroll outside, consider adding mindfulness to your agenda. 

Moving mindfully involves using all your senses to more deeply appreciate your surroundings. Use your sight to appreciate the color of the trees, the grass or the squirrels. Engage your sense of smell. If you are in nature, you might smell flowers. If you’re walking through a city, you might smell a restaurant’s freshly cooked meal. Consider using your sense of touch. Ask yourself, “What can I feel or touch on this walk? Did I notice anything surprising, interesting or unexpected?”

The next time you go outside, consider checking out Raleigh’s expansive greenway system. The Raleigh Greenway System contains over 100 miles of trails, several of which connect directly to NC State’s campus. Find-A-Trail contains a map of all Raleigh trails and information on parking and trail safety. ThriveWell has also created a LinkTree that includes local NC State loops which all feature scenic pathways.

Create a moment of meditation with Headspace, a mindfulness and meditation app available to all NC state students on a first-come first-serve basis. While the perfect amount of meditation is different for everyone, Headspace recommends to start small, and build up to 10-15 minutes a day. This might be something to try on your own in your breaks throughout the day.

Mindful movement outdoors has many benefits and looks different for everybody. The next time you plan on going outside, consider practicing mindfulness while you move.