Though I’ve found running an incredibly helpful (and science-backed) way to help manage my anxiety, it’s by no means the only exercise that helps.
Walking – including my now-beloved “Japanese walking” – has been linked to a decreased risk of depression and anxiety.
That’s not to mention a reduced chance of developing type 2 diabetes, improved blood pressure, and better heart and brain health.
And on reading a 2013 paper, I learned that “mindful walking” was linked to reducing stress among participants in psychological distress.
A 2022 study involving UK students found that a week’s worth of mindful walking seemed to improve everything from participants’ mood to their sleep, while 2021 research said that 30 minutes of the method was linked to better cognitive function among older adults.
But it was reading that 10 minutes of mindfulness a day may reduce anxiety that really motivated me to try doing a short mindful walk on days I couldn’t incorporate it into my existing half-hour strolls.
I am so glad I did.
What is ‘mindful walking’?
The term means pretty much exactly what you’d think. It combines the awareness and presence of mind associated with mindfulness with all the physical and mental benefits of walking.
Speaking to HuffPost UK, Dr Ashwini Nadkarni, assistant professor of psychiatry at Harvard Medical School and vice chair for faculty enrichment in psychiatry at Mass General Brigham, said: “Mindful walking refers to the practice of being focused on the present moment and being attuned to your surroundings when you’re engaged on a walk.”
Michigan State University (MSU) shared that it can be done anywhere, from an office block to a forest (though some research found that better results were seen in nature walks).
The premise sounds simple, but can be hard to achieve: pay attention to yourself and your surroundings, and don’t think about the past or future.
“The reason this distinction is so key (and valuable) is based on what imaging studies show: mindfulness while walking activates the prefrontal cortex, a part of our brain enabling focus, decision-making, and emotional regulation,” Dr Nadkarni said.
“On the other hand, thinking about the past or present, especially when associated with negative emotions, activates the amygdala, associated with emotional reactivity.”
Try to think about how your feet feel in your shoes, how the flowers smell in the sun, or how the ducks in your local river sound.
A method I have found helpful is going through every sense one by one.
I’ve been way more relaxed since beginning the practice, and I often only do 10 minutes a day
I’ve been sticking to 10 minutes of mindful walking a day for the past few weeks (I occasionally fit it into my existing Japanese walking method, but sometimes do it alone). I have honestly never been more, for want of a better word, chill.
It’s taught me not only how to appreciate my surroundings more, but also how often I would simply rush past the beauty in my local park. I’ve realised it’s all too easy to focus on things like my pace and “getting my steps in” to truly enjoy the activity.
In a recent walk, I stopped to admire an unusually tall (see above) dandelion I’d previously never noticed – I reckon I gawked at it for three solid minutes before moving on.
It’s a whole new approach to exercise which makes movement feel more sustainable. Instead of worrying about whether I’m running efficiently enough or walking far enough, I think, ooh, that’s a nice flower.
I’ve found it’s helped to put my worries into perspective, and because I struggle to take “normal” (and beneficial) mindfulness seriously, it feels more “natural” than former failed attempts to meditate or try breathing exercises.
If anxiety is affecting your day-to-day life, speak to a professional; I am also in therapy to help manage my symptoms.
But in addition to expert help, literally stopping to smell the roses has more benefits than I’d expected.
Help and support:
Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI – this number is FREE to call and will not appear on your phone bill).CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.ukRethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.