Mindful workouts can have lots of benefits including:

1. Increased ability to concentrate and wonder less
2. Become a more focused and aware person who carry less stress
3. Help you make your workout more enjoyable
4. You see better results from your workouts as you are practicing them in the right way
5. Help you decrease your BMI

Here is how to be more mindful in your workouts

There are some ways that can help turn your workouts into more mindful ones. Here is how:

• Warm-up

Start in a seated position, with your back straight and your eyes closed. The first thing starts by noticing the feelings passing through your body and pay attention to your breath. Do not judge just notice.

Then start breathing deeply so that your lungs are filled with air and exhale everything out. Try this breathing technique for a few cycles before moving to cycle breathing.

Inhale counting to four, then pause counting to two, and exhale counting to seven then stop for two seconds. Do 10 rounds of cycled breathing, and allow your breath to return to normal.

Then take a minute or two to visualize the workout that you will be doing next. Try to think of the details of every move and the muscles that will be involved as well as the amount of effort required and the results that you could achieve.

Imagine the best version of yourself performing the workout and note how this makes you feel on a physical and mental level will. Let the feeling wander in your body and memorize it. Then you feel that you are ready, open your eyes and start your workout.

• Running

Starting your run, set, and interval timer to alert you every 90 seconds. Start by focusing on your breath, on how it feels when air enters your nose and fill your lungs. Notice how your body feels when you exhale it and the rhythm and cadence of the air.

On the upcoming 90-second cycle, focus on how your feet touch the ground and how your body feels. Think of the sensations, the muscles that are most engaged.

In the next 90 seconds, focus on your core and ask yourself whether your abdominals are activated or not. Continue the cycle doing these small check-ins.