10 Ways Walking Meditation Walks Benefits Your Health
Medically reviewed by Raynetta Samuels PT, DPT, CLTMedically reviewed by Raynetta Samuels PT, DPT, CLTMeditation is a practice centered on calming the mind and enhancing awareness to foster mental clarity and promote emotional well-being. There are many meditation techniques, with each offering a unique approach and benefits, such as stress reduction, improved focus, emotional regulation, and pain management.One form of meditation is walking meditation, which integrates mindful awareness into walking.
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How Does Walking Meditation Work?Walking meditation is a simple mindfulness practice that involves bringing your full attention to walking. It's not about speed or distance but about being present in the moment without judgment. You observe the physical sensations in your body as you walk, such as lifting and setting down your feet, the movement of the muscles in your legs, and the rhythm of your breath. It also encourages awareness of the surrounding environment, including sights, sounds, and smells. Indoor and outdoor walking meditation offers a unique opportunity to connect with your body, ground yourself in the present moment, and cultivate a deeper sense of awareness and inner calm. 10 Potential Walking Meditation BenefitsBoosts Blood FlowWalking is a low-impact physical activity that increases your heart rate, helping improve circulation to deliver oxygen-rich blood to the body's tissues and organs. Research shows that regular mindfulness meditation and walking are heart-healthy activities; both reduce blood pressure and lower the risk of cardiovascular (heart) disease.This research suggests combining mindful awareness with physical activity can boost blood flow and protect heart health.Improves DigestionGentle, rhythmic movements involved in walking meditation can help improve digestive health. Walking helps stimulate the muscles that control the stomach and intestines, helping move food through the digestive tract and promoting bowel movement regularity. Research shows walking after a meal can also reduce common gastrointestinal (GI) symptoms, such as bloating and constipation. Improves Blood Sugar Combining movement and focused attention in walking meditation can help reduce blood sugar levels by improving how the body uses insulin.A small study in people with type 2 diabetes found that a 12-week Buddhism-based walking meditation program significantly improved blood sugar levels and reduced hemoglobin A1c levels (a measure of blood sugar levels over a two- or three-month period). It also helped improve circulation and cardiovascular fitness in study participants by lowering blood pressure and arterial stiffness.Reduces AnxietyWalking meditation can be an excellent way to reduce anxiety, particularly for those who struggle to sit still for more traditional meditation practices. Directing your attention to the sensory experiences of walking, such as the sound of your feet touching the ground and focusing on your breathing, can have a calming and centering effect, easing anxiety.A 201 study exploring the impact of walking meditation in young adults with anxiety found that a daily 10-minute walking meditation can effectively reduce stress and improve overall mood.Alleviates DepressionWalking meditation can be a powerful tool in managing depression. Physical activity stimulates the release of endorphins—"feel good" hormones that act as natural mood lifters. Walking meditation outdoors may have added perks. Research shows that as little as 10 to 20 minutes of walking in nature improves mood and reduces stress.In a study involving adults with major depressive disorder (MDD), participants were assigned to either a nature walk or a walk in an urban setting. Study participants who walked in nature reported lower levels of negative mood than those who walked in urban settings. Improves SleepWalking meditation can improve sleep quality by promoting relaxation and reducing stress, key factors in achieving restful sleep. The meditative aspect of the practice promotes mental relaxation, reducing the racing thoughts that often interfere with sleep.The physical activity involved in walking can help regulate circadian rhythms (the body's 24-hour clock that regulates sleep and wake times), making it easier to fall asleep and maintain deep, restorative sleep throughout the night.Makes Exercise More EnjoyableWalking meditation can transform exercise from a necessary task into a more enjoyable experience. Focusing on the present moment can shift focus from external outcomes, like calorie burning or distance covered, to the internal experience of movement, fostering a sense of connection between the body and the environment. This shift in perspective can make exercise a more positive and rewarding experience.Stimulates CreativityWalking meditation can foster creativity by providing a mental break from routine tasks and encouraging relaxed focus. Research shows that walking improves divergent thinking, which is taking a creative approach to problems and creating multiple solutions. While indoor and outdoor walking can increase creativity, evidence suggests outdoor walking promotes the most novel and high-quality creative ideas. Mindfulness also boosts creativity by encouraging nonjudgmental observation of the present moment, helping generate original thoughts and fresh perspectives.Encourages Better BalanceWalking meditation can improve balance by enhancing body awareness and proprioception, the sense of the body's position in space. Paying close attention to your posture, the placement of your feet, and your body movement helps develop a better understanding of body movements. Over time, this increased awareness can improve coordination and stability.One study involving older adults found that mindful walking can improve balance and gait as effectively as balance training programs, reducing the risk of falls. Improves Overall Well-BeingWalking meditation can improve your well-being by combining physical activity with mental focus. The practice encourages a holistic approach to health, combining the physical benefits of exercise with the mental and emotional benefits of mindfulness.The physical activity involved in walking promotes cardiovascular health, improves circulation, and balances blood sugar levels. Mindfulness helps reduce stress, improve emotional resilience, and foster a more profound appreciation for life's simple pleasures, improving the overall quality of life.
Related: Here’s How Long You Should Walk Every Day to Keep Your Heart Healthy
How to Make Mindful Walking Part of Your RoutineRemain in the Present MomentMindful walking involves focusing on the present moment, including your surroundings and physical sensations. Avoid distractions like phones and engage with your senses, like the feeling of the ground beneath your feet, the sounds in your environment, and the rhythm of your breath. When your attention moves away from the present, gently redirect your thoughts to your body and surrounding environment without judgment. Try Seated MeditationComplementing your mindful walking practice with seated meditation can enhance your mindfulness skills. Seated meditation helps cultivate a calm and focused mind and can improve your ability to stay present and focused during walking meditation. Slow Your PaceMindful walking can occur at any pace, but slowing your pace may help you fully engage in the practice and pay closer attention to each step and the sensations associated with walking. Slowing down can also help reduce stress and create a more meditative experience, making it easier to focus on the present moment. Reflect on Your ProgressTo maintain consistency in your mindful walking practice, consider incorporating accountability measures and setting specific goals to reflect on your progress. For example, you could set a goal to walk for a certain number of minutes each day, share your intentions with a friend, journal your experiences, or join a walking meditation group for support and motivation.
Related: What Is the Best Type of Meditation for You?
Summary Walking meditation combines physical activity with mindfulness, offering mental, emotional, and physical health benefits. It can help boost blood flow, improve digestion, reduce anxiety, regulate blood sugar levels, relieve depression, and enhance sleep quality.Walking meditation can also make exercise more enjoyable, stimulate creativity, improve balance, and support overall well-being. Making mindful walking a regular part of your routine can take some time; you can improve your results by redirecting roaming thoughts back to the present, moving slowly, and staying accountable to your practice. Read the original article on Verywell Health.
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