Being more mindful while performing physical exercise you are more likely to feel the benefit of the exercise and gain far more enjoyment while doing it along with afterwards. Being mindful of the physical activity you are doing while you are doing it will help your attention stay focused on improving skill level and ability instead of worrying about the report that has to be finished at work or what you are doing after as you are in the present moment more.
Mindfulness will help positively affect you psychologically and physically too. It will help to improve your breathing rate and depth along with improving heart rate and muscular activity as well. Research is starting to show that those who practice mindfulness tend to suffer with less effects of stress and in turn have a more positive attitude towards the health benefits of physical activities. Those practicing mindfulness are shown to also better at setting intentions for physical activity including being better at planning and preparing for it.
Mindfulness can also help with performance too as not only will you likely be attending more sessions due to being less tired and fatigued through stress, but as you are more attentive you will more likely understand your body’s sensations better, helping achieve maximum levels of performance and helping you enjoy your chosen activity more.
You can informally include mindfulness into your psychical activity by just being in the present moment and making sure are fully focused on the current point, current play or simply watching your breathing and how it changes when your level of activity changes. There are lots of ways you can integrate mindfulness into just about all physical activities and not just sport. It could also be your intention for starting your mindfulness practice too.