How to walk mindfully for physical and mental health

I wanted to name this blog, “How to Walk” because it made me chuckle but it didn’t really describe the article very well.  So here we are.  Walking mindfully is a great starting place or add on to an existing mental and physical health program.  It is (mostly) accessible, easy and affordable.

WHAT IS MINDFUL WALKING, AND WHAT IS IT NOT?

The idea of mindful walking probably conjures up images of monks in their robes walking quietly and somberly in a line.  That would definitely be a mindful walk but we aren’t quite so rigid here in our definition.  

• A mindful walk is a solo activity.  You wouldn’t bring a friend along.
• A mindful walk is taken in nature.  That could be by a lake or sea or along a forest path.  Even in urban centers there are some nice paths that take us off the pavement and into a more natural setting.  I particularly like the chip trail that surrounds one of our local golf courses.  Although it is nicely groomed, it is tree lined and natural enough that it houses squirrels and deer and bugs and birds – AKA, nature.
• A mindful walk is without headphones.  I know that you’re trying to squeeze in your favorite podcast or you might feel the need for musical motivation, and those are great, but not on a mindful walk.
• A mindful walk is short… or long.  I am often quite refreshed by a short 15 minute walk.
• A mindful walk is slow… or fast.  It’s good to listen to your body and see what it can do at that moment.  I tend to walk fast in general and appreciate the health benefits of that, but sometimes it’s even more valuable to slow down.  Slow everything down.
• A mindful walk uses all of your senses.  Do you remember that smell on a foggy Autumn morning?  How about marveling at the Fall colors as the leaves turn?  The cold of that rock that you steady yourself on, or the roughness of the bark of that tree?  Using our senses brings us back to the current moment and fills us with moments of joy and remembrance.
• A mindful walk helps us to clear our minds.  Some days my head is so full and I’m anxious about something so I walk and let my mind do what it needs to do (which means that I let the thoughts come without judgment) and walk until it starts to settle and ease off.  You can actually feel your body release tension while this happens.  It’s magical.
• A mindful walk is a gentle physical workout.  Your heart rate will rise a little, and maybe you’ll even sweat and your breathing will increase but the idea isn’t to strain the muscles or burn fat here, it’s mainly to move gently through the world for a short period of time to refresh your mind and body.  The extra oxygen that you take in and the moving of muscles will make you feel amazing.

Are you getting a sense of what mindful walking is and what it’s not?  

Walking Meditation – a poem by Thich Nhat Hanh

WHY SHOULD YOU WALK FOR PHYSICAL AND MENTAL HEALTH?

There are many personal reasons why people walk, here are some of mine.  I suspect that you would also include at least some of these on your list.

1. Free or affordable – most of us have a great place to walk right out of our front doors so we wouldn’t need to drive.  You can walk wearing a full business suit if you need to and dress shoes even (not recommended but you can) if you don’t have sneakers and exercise wear.
2. Low time commitment – I’ve been known to go out for a 15 minute walk when that’s all I can find the time for.  Longer is generally better of course, but a short walk is still a wonderful gift.
3. Low impact – if you’re just starting or haven’t exercised in a while, walking is a great way to ease back into it.  Even if you ran in the past but haven’t in a while, walking can be used to build you back up in the initial phases.  If you are carrying extra weight, walking will be easier on your joints than some other options, especially if you’re able to find a chip trail or something softer than pavement.
4. Takes you outside – breathe in that fresh air and feel the warmth of the sun on your face.  Listen to the birds and smell the flowers.
5. Takes you away from news and technology – some of us are consuming almost constantly from morning to night and our minds and bodies need a break.  Getting out for a walk is a wonderful way to do that.
6. It gets your heart beating – even if you don’t walk at a fast pace, it still raises your heart rate and breathing so that you bring in more oxygen and move it through your body.  Your body will thank you for this.
7. Reduced stiffness and pain – for many of us with regular aches and pains, they are reduced by regular movement like walking.  In my case, I suffer from an old back injury and the only time it doesn’t plague me is when I regularly take walks.
8. Watch the seasons change & be with nature – this is a great way to remind ourselves of our place in the world.
9. It’s social – if you’re like most of us, smiling and saying high to others on a walking trail is second nature.  We all need social contact and nothing beats face-to-face, even if it is only for a moment.  

WHAT YOU NEED FOR A MINDFUL WALK

The great thing here is that not very much equipment is needed for mindful walking.  Ideally, you would have the following, but you can start where you are and build it up from there too.

1. Good walking shoes – I’m using a pair of Skechers right now that cost about $40 to be honest.  When your shoes start to wear, be sure to keep them for muddy days and use your new ones for dry days.  That’s a nice way to extend the wear and not ruin your new shoes or use bad weather as an excuse to not take a walk.
2. Umbrella or snow gear depending on what weather you experience – it’s important to not be swayed from your walking practice just because of bad weather.  We’re Canadian, we aren’t made of sugar.  The walking group that I was part of in Calgary only canceled for weather if it was colder than -17 degrees celsius. 
3. Comfy pants/shorts and two layers of tops in case it’s cool.  Really, you can wear anything to walk in.  It’s simply more comfortable to wear workout or casual wear than business wear or even jeans.
4. Water bottle.  Truthfully, I don’t take one with me.  I drink before and after walks because I prefer to have my hands free and I know that I’m not going to be exerting myself for an extended period.  Do be sure to drink enough, but in this case you may choose to leave the water bottle at home (or in the car for when you’re done).
5. Safety gear.  Not everyone will need this but for those that are at risk of falling, please use walking poles.  For those that are in snowy/icy conditions, consider ice shoes.  For those that want to explore new areas, bring your cell phone, a compass and a map, etc.  Just please make sure that you have whatever you need to feel and be safe in your mindful adventures.

ONE MAIN TIP FOR SUCCESS

Do it your way.  Do what feels right to you.  You aren’t answering to anyone.  It’s only for your benefit and you are not competing with anyone else at this moment.  Do what feels good and brings you joy… and do it often.  Curate the life you want.

Related articles that you may also like:

Deep relationships, mindfulness and community

The 6 key pillars of good health

https://celebratewithdebc.com/the-basics-of-self-care-a-beautiful-journey-to-a-better-life/