The technique has many possible benefits and may help you to feel more grounded, balanced, and serene. It also helps you to develop a different awareness of your surroundings, body, and thoughts.

Enhances balance

A study from 2019 on older women suggests that walking meditation can encourage better balance as well as ankle awareness and coordination. The practice involves awareness of leg and ankle movements while walking slowly.

Inspires creativity

Practicing mindfulness may bring you more clarity and focus to your thought patterns, which in turn can stimulate creativity. Research from 2015 points to the link between mindfulness and creativity. You can explore how a mindfulness practice enhances your problem-solving skills or the cultivation of new ideas.

Makes exercise enjoyable

Incorporating a mindfulness aspect into your fitness routine may make exercise more enjoyable. Researchers in a small 2018 study found that people who listened to a mindfulness recording while doing a 10-minute walk on a treadmill found the activity more enjoyable. They were directed to notice their physical sensations in a nonjudgmental way.

Improves sleep quality

To get the benefits of exercise, it’s not necessary to do an intense workout. Research from 2019 showed that regular moderate exercise has a positive effect on sleep quality.

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Improves well-being

When possible, take a walk in nature, like a park, garden, or place with trees, which may enhance your overall feelings of well-being and help you feel more balanced. The practice of forest bathing is popular in Japan for its pros like relaxation and enhanced brain activity.

Alleviates depression

It’s important to stay active, especially as you age. Regular exercise helps to boost fitness levels and improve mood — both of which are at risk of declining in older adults.

Improves blood sugar levels and circulation

A small 2016 study concluded that walking meditation practice had a positive effect on blood sugar levels and circulation in people with type 2 diabetes.

Reduce anxiety

If you’re looking to lower your stress levels, you may find it useful to do a seated meditation practice before or after you work out. A 2017 study on young adults showed that walking is more effective in reducing symptoms of anxiety when combined with meditation.

Improve digestion

Walking after eating is a fantastic way to boost digestion, especially if you’re feeling heavy or full. Movement helps food to move through your digestive tract and may also prevent constipation.

Boost blood flow

Walking meditation is often used by people who sit for long periods. The walking practice helps to get the blood flowing, especially to the legs. It helps to alleviate feelings of sluggishness or stagnancy. Mindful walking is also a great way to boost blood circulation and raise your energy levels if you’re doing seated work for extended periods.

What is your favourite place for taking a walk?

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