5 Steps to Mindful Walking

I used to think every moment had to be grand—every workout had to be intense, and everything done had to have a specific purpose. This mindset often left me paralyzed, doing nothing. As I’ve gotten older, simple things like walking have become more meaningful.

I once dismissed walking as a pointless activity compared to running or doing a workout. But I often skipped those more intense activities because they felt like too much. Walking, on the other hand, was something I did every day as I moved through my life, and over time, I realized that it can be incredibly calming.

My favorite way to walk is outside in silence, simply listening to the world around me. This is my recommendation for anyone aiming for mindfulness during their walk, rather than just focusing on steps. On other days, I might listen to a podcast or audiobook, or even watch something on TV while walking indoors. But when I’m aiming for mindfulness, being present in the moment is key.

Many people aim for 10,000 steps a day, but this number isn’t necessarily ideal for everyone. I’ve learned not to obsess over step counts, though I do use a tracker to compare my progress. If you’re aiming for a specific number of steps but feel tired, don’t push yourself to finish. If you feel energized, go ahead and surpass that goal. The key is to listen to your body.

Even though walking is something many of us take for granted, it can be intimidating to use it for mindfulness. Here are some steps to help you start walking mindfully:

1. Track Your Steps: For one week, track your steps using your phone or a simple step tracker. Don’t change your routine—just observe your natural movement.

2. Find Your Baseline: After a week, average your step count. Remove any outliers (like a particularly high or low day) to get an accurate picture of your average. This is not about achieving perfection but gaining insight into your habits.

3. Gradually Increase: In the following week, try adding 500 steps to your average. Don’t worry if you don’t hit it every day. The goal is to gradually increase your steps and make walking a consistent part of your routine. Once you hit that target comfortably for a week, increase by another 500 steps—or more, depending on what feels right for you.

4. Focus on Movement, Not Competition: The goal of mindful walking isn’t to hit a specific number of steps but to engage in purposeful movement. Whether you’re walking indoors or outdoors, use the time to clear your mind, reflect, or simply be present.

5. Use Movement to Reflect: Walking, especially outside, has helped me sort through thoughts by quieting the noise around me. When I walk with no distractions, I can focus more clearly and find peace of mind. If you’re not used to walking for mindfulness, give it a try. It may surprise you how much clarity it brings.

To recap:

1. Track your steps for a week to establish a baseline.
2. Average your totals, removing any unusually high or low days.
3. Increase your steps by 500 (or more) and aim to hit that goal for the next week.
4. Remember, all movement counts towards your daily total.
5. Focus on mindfulness and self-awareness, not competition.

Mindful walking has made a significant impact on my mental clarity, and I encourage you to incorporate it into your routine. Even if you think walking isn’t for you, it’s worth a try. You might find that it becomes your favorite way to relax and reflect.