Mental Health Wisdom From Group Fitness Classes

I developed my fondness for group fitness classes when I was a teenager during the Jane Fonda aerobics craze in the early 1980s. There were many things less than ideal about some of the early teachings on those old VCR tapes, including some inadvertent body negativity being promoted, as well as those unnecessary leg warmers and thong leotards (neither of which I was inclined to use); however, the idea of spunky music and someone else guiding me through a fun-filled movement routine kept me coming back for more.

I continue to attend group fitness classes at my local YMCA on a regular basis, enjoying the wide variety of enthusiastic and creative workouts. And because my work as a psychologist involves lots of sitting, I value how some movement, stretching, and strengthening help balance out the rest of my workday.

Group fitness instructors differ in terms of how they inspire attendees through a class, but there are several phrases that many use fairly consistently to encourage effective and safe engagement in a workout. I have been pondering recently, however, how many of these phrases could also be applied to emotional health and well-being.

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Offered here are some of the common phrases that seem to hold wisdom for physical as well as psychological movement. The way in which joyful movement helps physical and psychological health is well-established and well-known, but I am referencing here how there are several crossover concepts to the mental health realm—especially during times of distress.

Shoulders Back, Chest Out, Chin Up

These concepts help us to remember good posture in certain poses but also can remind us of how facing the world openly, assertively, and directly is healthier. A hunched-over, discouraged, submissive stance does not fill us with self-assurance or conviction. We may not always feel like we have unwavering confidence to face a difficult circumstance, but we are much more likely to manage a situation effectively if addressing it straightforwardly and boldly. Our mindset is influenced by how we approach the world.

Beware of Your Focus

If we are looking down while trying to balance on one foot, we are more likely to waver and maybe fall; if we are looking at a pothole, we sometimes head straight into it. But if we are looking forward, ahead, and towards the horizon, this is where our bodies go. This concept of “where you look is where you go” is biomechanics, and we can choose to maximize this. In the realm of mental health, this is similar to the adage of “energy flows where attention goes.” A continual problem-weakness-negativity focus negatively impacts mood and supports more stuckness behavior; in contrast, more focus on intentions-strengths-positivity can create a mindset of forward-moving, actionable next steps.

Don’t Hold Your Breath, and Don’t Forget to Breathe

When we are doing something difficult, our breathing patterns can change and sometimes temporarily pause. This tends to happen unconsciously and is not life-threatening, but it can negatively impact how we are approaching the situation at hand. Returning to the breath and bringing awareness to regulating our breathing is powerful. Breathing is a highly underrated skill that is always at our disposal with no need for props or preparation. In just a few short moments, breathing can bring oxygen to the brain, settle our nervous systems, and allow a whole new perspective to emerge. When in doubt, whether facing a physical or emotional challenge, start with a breath.

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Hold It, Stay With It, Lean into It

When we are working on a new ability, skill, or stance, we are prone to escaping or avoiding it as soon as we get uncomfortable. This is understandable from a self-protective perspective, but building new proficiencies requires us to lean into things a tad beyond our comfort zone. We build strength, physically and psychologically, when we do the hard thing for a tiny bit longer than usual. A new habit, way of thinking, or style of communicating all require slight changes that can feel strange and unfamiliar at first. Different doesn’t mean wrong or bad.

Slow Down, Use Muscle Rather Than Momentum

The notion of slowing down and being more mindfully engaged in activity applies to many areas of life, whether strengthening our shoulders or our social-emotional intelligence. Shifting out of autopilot, paying more attention to what we are doing, and noticing the skills we are working on helps there to be more meaningful, longer-lasting change. If we engage in the same old patterns reflexively, we often get the same old patterns; if we want something new, we often need to slowly, carefully turn our awareness to building new pathways.

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Can You Try Just One?

Being introduced to something scary or new can be overwhelming, but genuinely considering an invitation to get out of our familiar patterns is valuable. In fitness class, this might relate to trying just one full-body push-up or one complicated dance move; we might normally avoid this, but an encouraging instructor prompting us to try only one might allow us to take that risk. In the mental health realm, this might involve trying a journal prompt, a suggested self-talk mantra, a dreaded follow-up conversation, a day with a new habit, or an hour without the old pattern. Small steps are significant—and often the very best way to manage difficult life situations.

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Modify as Needed

Sometimes an instructor, coach, therapist, friend, or family member might suggest a move or an intervention that simply feels like a bad fit at the moment. If your inner north star is letting you know that this is simply not possible for you right now, then modify. This isn’t a failure, nor does it mean it won’t be possible in the future, but you are in charge of if/when/how you choose to approach life challenges.