How to Add Gratitude to a Turkey Day Workout

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Thanksgiving is just around the corner (tomorrow!), which means your to-do list is probably a mile long. Between brining the turkey and navigating family dynamics, finding time for your usual workout can feel impossible.

But what if you could tackle holiday stress and your fitness goals at the same time? Enter the “gratitude workout”. It’s a simple but powerful concept: combine physical movement with a conscious focus on the good things in your life.

Ready to give it a try? Here’s how to create your own gratitude workout in four simple steps, just in time for a more mindful Thanksgiving.

 

1. Set Your Gratitude Intention

Before you start moving, take a moment to set your intention. Focus on something you’re grateful for, your health, family, or even a sunny day. Turning your workout into a gratitude practice can boost happiness and even improve your health!

How to do it:
Find a quiet space before you begin. Close your eyes and take three deep breaths. As you exhale, bring to mind three specific things you are grateful for today.  Say them aloud or write them down. This small act sets a positive tone and gives your workout a deeper purpose, making the physical effort feel more rewarding.

2. Create Your Gratitude-Focused Circuit

Now it’s time to pair your feelings of thankfulness with movement. The key is to choose exercises that allow for reflection. A high-intensity, complex routine might demand too much mental focus, leaving no room for gratitude.

Instead, opt for simple, repetitive movements that let your mind wander and reflect. A circuit-style workout is perfect for this, as you can assign a different gratitude focus to each exercise.

Example Gratitude Circuit:
Here’s a sample circuit. Perform each exercise for 45-60 seconds, resting for 15 seconds in between. Repeat the circuit 3-4 times.

• Gratitude Goblet Squats: As you squat, think about what gives you strength and stability.

• Thankful Push-Ups: With each push-up, reflect on something that has lifted you recently.

• Appreciation Lunges: As you lunge, think of a step you’ve successfully taken this year.

• Mindful Mountain Climbers: Dedicate each knee drive to a person you are thankful for.

3. Weave in a “Thank You” Walk or Run

Cardio is a great way to clear your head and practice gratitude. Whether it’s a walk, jog, or treadmill session, the rhythm helps you reflect. Fresh air and a change of scenery can boost your mood and remind you to appreciate the little things, like colorful leaves or a neighbor’s wave.

How to do it:
Dedicate the first half of your walk or run to noticing the world around you. Focus on your five senses. What do you see, hear, smell? Express gratitude for these simple sensory experiences.

For the second half, turn your thoughts inward. You can create a “gratitude list” in your head, mentally naming people, experiences, and opportunities you’re thankful for. If you enjoy listening to music, consider creating a playlist of songs that make you feel happy and appreciative.

4. End with a Gratitude Cool-Down Stretch

Don’t rush your cool-down! It’s the perfect time for your body to recover and your mind to soak up all those good vibes. Slow, mindful stretching releases tension and gives you one last chance to reflect on what you’re thankful for, solidifying that positive mind-body connection.

How to do it:
As you hold each stretch for 20-30 seconds, pair it with a specific expression of gratitude.

• Hamstring Stretch: As you stretch your legs, thank them for carrying you through your workout and your day.

• Child’s Pose: While resting in this calming pose, express gratitude for moments of peace and rest in your life.

• Chest Opener Stretch: As you open your chest, feel gratitude for your ability to love and connect with others.

• Final Reflection: End by lying on your back with your eyes closed for a minute. Take a few deep breaths and silently thank your body for its hard work and your mind for its focus.

A Workout Routine Full of Gratitude

By adding these steps to your routine, you can turn your workout into a moment of gratitude. Not only will it boost your physical health, but it will also leave you feeling mentally stronger and deeply appreciative, even after the holiday season is over.