This final mindfulness column is about conscious exercise. Like diet, many of us know what we "should” do to stay strong and healthy… cardiovascular exercise for about 20-30 minutes three to four times per week, weight lifting or strength training two to three times per week, and stretching for about 10 minutes a few times per week.

Great! Now that we know – why don’t we do it?

Exercising consistently continues to be a struggle for most. Its too challenging to get motivated and too difficult to stay committed. Many people who are new to exercise pile unrealistic expectations on their shoulders. They think they should be able to run for long distances or lift heavy weights when they are brand new to it all. We spend too much time listening to what other people tell us we should do rather than doing the most important thing of all – listen to our bodies, get up, and get moving! It is all too easy to become discouraged and do nothing at all, putting us right back where we started.

What if you could apply the techniques of mindfulness we’ve been discussing the past few weeks to exercise?

Who says exercise has to be exhausting? Self-defeating? Boring? Why do we believe it has to be hard?

Conscious exercise, like any other practice of mindfulness, is about becoming one with the moment and who and where we are. By becoming aware of our movements, breath, and bodies, we turn exercise into an opportunity to become more aware of what we really need.

One such practice is yoga. Stemming from the spiritual practices of ancient India, it provides myriad physical, mental, and emotional benefits. The purpose of practicing the exercises of yoga, known as asanas, is to improve flexibility and balance, increase joint range of motion, and strengthen the muscles. A key component of yoga is attention to the breath. In this way, yoga becomes a form of conscious exercise, a way to join breath and movement, to connect mind and body. In this practice, exercise becomes a meditation and a method of elevating both physical stamina and mental clarity.

Another is qigong. A blend of Chinese philosophy and medicine, it blends flowing martial arts movements, attention to breath, and meditation to achieve optimal wellbeing through conscious exercise. Once again, the goal is not only improved physical functioning and strength, but also emotional calm and a connection to the inner self.

Sometimes a yoga or qigong class isn’t possible, but conscious exercise still is. Maybe it’s a conscious choice to take the stairs instead of the elevator… to breathe and stretch before bed… to mindfully clean the house.

Sometimes it just means getting dressed and taking a walk around the block, paying attention to each step and each breath as you move, honoring your body and mind and what you need right now, today, in this moment.

It doesn’t need to be hard. It just needs to be conscious. Just keep it moving.

Billy Rosa is a Registered Nurse, Integrative Nurse Coach