Should You Try an Affirmation Workout?

A good workout is terrific for your health – physical and mental. This is something most of us know, and something many of us struggle to do regularly, despite knowing how good it is for us. Affirmations – statements of emotional support or encouragement that we can say to ourselves – are also terrific for us. They help us challenge or overcome negative thinking and self-sabotage. Put the two together and you’ve got a win-win.

An affirmation workout takes those two healthy practices – exercise and positive self-talk - and brings them into one powerful package: the affirmation workout. You can use affirmations before, during and after a workout – or all three. Choose one or two affirmations that speak to you – don’t try to remember more than a few. 

How do affirmations work?

It’s science! Neuroscience to be specific. Repeating positive, encouraging, affirmative statements to yourself triggers the brain to form brand new neural pathways, which create physical connections to your affirmations. They rewire your brain, and are a great way to flip old, negative self-talk or beliefs into positive messaging.

Trying affirmations can feel funny at first. According to an article in Forbes, positive affirmations are, "similar to personal mantras, but they’re more of a mental shortcut that’s reflective of your personal values…A positive affirmation is a concise, realistic statement that embodies something we value, whether it’s who we want to be or what we want in life…Our brains are always looking for shortcuts and tend to latch onto thoughts that come up the most or are the most easily accessible."

It’s best to actually say your affirmations aloud to yourself. You can do this anywhere – in your car, in front of a mirror or at your desk, for example. Start your affirmation with one of these three beginnings: “I am,” “I will,” or “I can.” Then add a statement. “I am smart enough.” “I will stay calm during this meeting.” “I can do this.” 

Affirmations can be very specific if you need them to be, or more general. Repeat your affirmation at least TEN TIMES and make this action a part of each day.

Here are some more examples of positive affirmations.

To help alleviate stress:

• I am enough, I did enough and I can let this go now.
• I am stronger than my worries.
• I am safe. I am calm.

To build your confidence or motivation:

• I am a capable person.
• I will learn from this challenge.
• I can do this. I am strong.

To boost your self-esteem or self-worth:

• I am worthy of kindness and respect.
• I can respect myself.
• I can forgive myself for mistakes I’ve made.
• I am deserving of love and I love myself.

How do workouts help my mental state?

A couple of ways. The Mayo Clinic tells us that there’s a definite – if somewhat unclear – relationship between exercise and improved mood, specifically the reduction of anxiety and depression. The feel-good brain chemicals (endorphins) released during exercise can enhance your sense of well-being. Also, exercising can help take your mind off of your worries, breaking the negative thought cycle that can fuel anxiety and depression.

And there’s more good news about the mental health benefits of exercise:

It’s a confidence booster. When you hit an exercise goal – even a tiny one – your self-confidence increases. Exercise can also help you feel better about your appearance by helping you drop unwanted weight or tone your muscles. 

Great coping mechanism. We all know what some poor coping strategies for stress or mood management are (ahem, alcohol); fortunately, there’s exercise! Those feel-good chemicals plus physical exertion can really help you reduce stress and worry.

There can be a social component. Whether you opt for a fitness class with others or you simply greet neighbors on your walk, exchanging pleasantries with others is good for your mood. Fitness classes are a great way to meet new people with similar interests while doing something really good for yourself.

Or it can be your ‘alone time.’ Maybe your daily walk or run is part of your self-care routine, time you set aside to care for your own wellbeing. Pop in some great tunes, an audiobook or just enjoy the birdsong and other ambient neighborhood noises like the wind in the trees or kids playing. Just be aware of your surroundings and wear reflective or highly visible clothing if it’s evening time or early in the morning.   

But what counts as exercise? Really, it’s just movement. It can be a more formalized activity (eg: run three miles, take a Peloton class, play a game of pickleball) and it can also be less formal. Think about activities like gardening, washing your car, walking around the block or dancing to your favorite song. Adding little bursts of movement throughout your day counts!

How can I combine affirmations with exercise?

Affirmations can be used before, during and after your workouts. They’re like a little helper you can bring in to overcome challenges, go a little farther and stay focused. You may have already put this together, but fitness instructors use affirmations during classes – words of encouragement that may (or may not) relate to the exercises. Why? Because they work!

Pre-workout affirmations:

• I am energetic and motivated to work out.
• This will be really good.
• I am determined to achieve my fitness goals.
• I will make exercise a habit.
• I can’t wait to get to the gym.
• I’ll feel happy and proud that I worked out when I’m done.
• I will have a great workout session.
• I will move my body to feel better and get healthier.
• I will feel healthy and fit. 
• I will get stronger with every workout.

During-workout affirmations:

• I am strong and capable.
• Fitness feels fantastic.
• I can and I will.
• I am so strong.
• Exercising makes me happy and strong.
• I make healthy choices every day.
• I will embrace challenges.
• I am getting fit with every workout.
• I am fit and strong.
• My body is healthy.
• Working hard feels good.
• I am mentally tough.

Post-workout affirmations:

• I’m stronger now than I was before.
• My fitness makes me feel good.
• My body will be healthier longer because I exercise.
• I will enjoy being active for years to come.
• I welcome the fatigue I feel now.
• I did enough.
• That was good.
• My muscles are strong and my mind is clear.

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