Examining mindfulness as a strategy to improve the exercise experience

Mounting evidence shows that positive affective responses to exercise can facilitate continued engagement. Numerous strategies (e.g., mindfulness, music) have been proposed to improve how people feel during exercise. Mindfulness research has primarily occurred in laboratory settings, and the present study sought to examine the effects of listening to a mindfulness recording during a self-paced walk outdoors. It was hypothesized that the mindfulness condition would elicit more positive affective responses during and after exercise and lead to greater associative attentional focus compared to a control condition. Thirty-four participants (M = 26.62, SD = 3.28 years), divided into two groups (mindfulness recording vs. control), individually completed a self-paced 1.5 mile walk through a park. Participants in the experimental condition listened to a mindfulness recording via headphones during the walk. Feeling Scale scores during exercise indicated greater pleasure (p < .001, η_p² = .36), and Physical Activity Enjoyment Scale scores revealed greater enjoyment in the mindfulness group (p < .001, d = 1.50); there were no differences in attentional focus between groups (p = .120, η_p² = .07). Both conditions were considered pleasant, and results support the use of mindfulness to further enhance pleasure and enjoyment during a low-to-moderate intensity outdoor walk.