The Power of Walking: The Best Exercise for Mind & Body
The most powerful habit you can develop is the habit of walking. As simple as this action seems, it comes with great benefits.
- If you are struggling with productivity – try walking.
- If you are struggling with focus – try walking.
- If you feel down – try walking.
- Want to come up with new ideas – try walking.
The first time I noticed the benefits of walking was when I started taking an hour-long walk in the evening after work. I’d drop my kids off at their swimming lessons, then walk for an hour while waiting for them.
After spending the entire day indoors, sitting at my desk, this simple habit changed my life.
On the days I walked, my mood improved. I was more productive. My mind felt clear. I even slept better at night.
All from a simple walk.
Looking back, I spent most of my youth walking. I walked to school, to meet friends, to the city and back.
Every single day, I walked for hours. Back then, we didn’t count steps or use smartphones. Yet I’m sure we easily reached 20,000 steps a day or sometimes more.
Not once have I finished a walk and not felt better afterward. If you’re feeling sluggish, stuck, or sleepy, walking is the best way to reset.
We often focus on working more and forget that feeling good is key to producing good results.
So if you want to stop procrastinating, boost your mood, and improve your health—start walking.
Walking for Focus and Creativity
One of the things I noticed during my walks is that I come up with ideas easily. I come up with new blog post ideas, and I also manage to resolve difficult problems.
And this has also been proved scientifically.
Stanford researchers found that walking boosts creative inspiration. They examined the creativity levels of people while they walked versus while they sat. A person’s creative output increased by an average of 60 percent when walking.
The environment where you walk does not affect the results. The study found that walking indoors or outdoors similarly boosted creative inspiration. The act of walking itself, and not the environment, was the main factor.
If you need a new idea or want to solve a problem, go for a walk. Clear your mind. You’ll be surprised how easily ideas come when you’re moving.
If you’re a student, try pacing while studying. You’ll memorize lessons faster than when sitting still.
I did that while I was a student, and at the time had no idea why. But somehow I felt that I made better progress that way.
Walking for Meditation
Struggling to sit still and meditate? You can also meditate while walking.
Meditation is something I have always struggled with. I could never fit in meditation in my morning routine. And I had difficulty sitting still for an extended period of time.
Well, if you are like me, then you can use your daily walks for meditation.
You do that by focusing on your breath and observing the things around you in great detail.
Turn off your mobile phone and take off your earbuds. Hear the sounds around you, look at the trees or buildings, and notice people or cars on your road. Just pay attention to everyday things that surround you.
Notice the people, the trees, the grass and stones, the birds…Quiet your mind and focus on what surrounds you. Make sure you stop your mind from running commentary. Practice looking and listening without thinking.
That is how you enter the Now, and stay present. And while being present, you are connected to your inner self.
At first, you will have difficulty stopping your mind, but gradually, you will start to enjoy the stillness and presence of the moment.
Walking for Health
The health benefits of walking are well-studied. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
The point is to walk as fast as possible, without stopping every few minutes. Some suggestions to build walking into your daily routine include:
- Walk to work if possible.
- Get off public transport one stop earlier and walk to work or home.
- Take the stairs instead of the lift.
- Walk (don’t drive) to the local shops.
- Walk when you are visiting a friend
I noticed a big improvement in my posture when I started walking daily. Since I live on a hill, my walks include inclines. They’re tiring, but great for my fitness.
For years, I struggled with a high heart rate. But by walking consistently, I got it under control. The key is consistency—walking must become a part of your routine.
I walk every time I take my kids to school. It’s just 10 minutes down the hill and 10 minutes back up. Seems small, but doing it every day made a huge difference in my fitness.
For you, the change could be as simple as taking the stairs instead of the elevator.
How to form a walking habit
Like any new habit, at first, it is difficult to start doing it regularly and consistently. You only have a limited number of hours every day, and the key is to use these hours for the most beneficial habits.
I believe that walking ticks off several important aspects of your life: health, work, and mood.
There are several tips that can help you here:
Make the habit easy
Easy habits are easy to stick to. By starting with a short walk, you are more likely to do it regularly every day.
Do not aim to do 10,000 steps per day or even 5000 steps per day. Just start with a simple 5-10-minute walk that you can repeat every day.
Stack the habit or combine it with another activity
If you can take your kids to school, or go to work on foot every day, then that would be the best solution. You combine walking with another task that you have to get done.
If not, then consider walking first thing in the morning. Before you get too busy and start to come up with excuses why it cannot be done.
Track your walking habit
I use a planner on my desk to track new habits I’m trying to build, as well as the ones I tend to skip. Seeing them written down helps me stay accountable.
Every day, I track my exercise, water intake, and vitamins. It’s a simple but effective reminder to take care of my health. Throughout the day, I glance at my planner and make sure I don’t forget.
And there’s something incredibly satisfying about ticking them off in the morning. It gives me a sense of accomplishment and motivates me to stay consistent.
Small actions, tracked daily, add up to big results over time.
You can download my free habit tracker below.
Final Thoughts
Walking is one of the simplest ways to improve your health, mood, and energy. It requires no special equipment, no gym membership. Just a little time and consistency.
Make it part of your routine. Walk to school, to work, or first thing in the morning. Notice how such a simple activity can bring new ideas into your life and a sense of peace.
Small steps add up. And before you know it, walking will become a habit that transforms your life.
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