Mindfulness is a form of meditation, but that doesn’t mean you have to sit still on the floor for hours to practice and benefit from it. In fact, you can practice mindfulness while you’re exercising—think of it as the perfect opportunity to care for your body and your mind at the same time.

Mindfulness is a mental state of being fully present in the moment and aware of your thoughts, feelings, and physical sensations, without judgment. And it offers tons of benefits.

“Mindfulness gives us the ability to be more present in our life, so we are better able to savor it,” explains London-based mindfulness coach and trainer Jo Kaye. “It encourages us to use all of our senses—touch, taste, smell, etcetera—and to step out of our usual ‘doing’ mode and reconnect with ourselves. When we do this, we are better able to attend to our needs.”