• Toning - Ok, so you go to yoga class, but you're just there to work your butt and stretch your thighs. Still, it feels good, and you're addicted, although it's likely not too mindful.
• Relaxation - A mindful routine becomes a great excuse to take a break from your crazy life, breathe fully, and relax. But as soon as you're done, you dive back in to the everyday crazies.
• Lifestyle - Tai chi isn't, for example, just about deep breathing or balance techniques. It - or any other method you try - is about the way you move through your life, the food you eat, how you interact with others, and the clothes you wear. The routine affects you every minute of the day.

You don't have to get all "hippy-like," sit in the cross-legged Lotus position all day, and "oohmm out" (as I've heard some people put it) to do a mindful practice. You can still shop in the market down the street and work the same job. So don't be frightened of these practices meaning you must change your religious beliefs, lifestyle, or friends.

Process, Not Goal

You will still get fit and be fit, although getting fit and strong won't necessarily be the spoken goal of these practices, but rather what happens along the way. In fact, there is no true goal. These practices are all about process and enjoying the moment.

For an activity to truly have mindful and internal benefits, research has found three components usually must exist:

1. Breathing - Keeping it full and conscious during all movement.

2. Muscle use - Using your muscles in some way actively, rather than just sitting.

3. Contemplation - Not zoning out, but focusing mindfully on each movement the entire time.

In addition, it seems that activity fits this bill best if it is not highly aerobic or intense, but stays in the low-to-moderate range of not more than about 70-75 percent of your heart rate maximum (estimate that by subtracting your age from 220, if you're a man, and from 226, if you're a woman).

Traditional Becomes Mindful

There's yet another way to start incorporating mind-body practices into your life, especially if you're not ready to give up hard runs or brisk walks: Make it a part of that activity.

• You could start your session - for example before your walk or run on the treadmill - with a few minutes of Qigong (that's a Chinese art to get you in touch with your energy), Tai Chi Chuan (a moving mediation, Asian-style), or a simple deep-breathing or centering activity.
• You could add a few minutes to your cool-downs or post-workout. For example, a couple of times through a Yoga Sun Salutation (a great stretch) or some Pilates exercises (think focused ab and torso toning).

Sound good? Tired of sizing up your thighs and weighing in? Then maybe it's time to try a more mindful practice, or even practice your normal routine more mindfully.

Therese Iknoian, M.S., is an exercise physiologist, former ranked race walker, and published free-lance health & fitness writer. In addition to being an expert on walking with books and audiotapes, she just released her latest book, "Mind-Body Fitness For Dummies." To learn more go to http://www.totalfitnessnetwork.com.

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