Taking a walk outside can have many positive effects on your physical and mental well-being. Whether you live in a busy city or a quiet countryside, there are always opportunities to explore your surroundings and connect with nature.
Walking is a simple and low-impact exercise that can improve your cardiovascular health, lower your blood pressure, and reduce your risk of chronic diseases. Walking outside exposes you to natural light, which can boost your mood, regulate your circadian rhythm, and help you sleep better at night. It can also stimulate your senses and enhance your creativity. You can notice the colours, sounds, smells, and textures of your environment, and discover new perspectives and insights.
Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. It can help you enjoy your walk more fully, and reap the benefits of being in nature.
Here are a few tips to include mindfulness in your walk:
• Before you start, take a few deep breaths and set an intention for your journey. You can choose to focus on a specific aspect of your experience, such as your breath, your body, or your surroundings.
• As you walk, try to be aware of what is happening in the here and now. Notice the sensations in your feet, legs, and arms, as well as the movement of your breath. Observe the sights, sounds, smells, and feelings that arise in your environment. If you encounter any thoughts or emotions, acknowledge them without judging or reacting to them, and gently bring your attention back to the present.
• At the end of your walk, take a moment to appreciate your experience. You can express gratitude for yourself, for nature, or for anything else that comes to mind. You can also reflect on what you learned or enjoyed during your walk, and how you can apply it to your daily life.
There is no definitive answer to how long you should walk outside, as it depends on your personal preferences, goals, and circumstances. The Canadian Physical Activity Guidelines recommend that adults aged 18 to 64 should accumulate at least 150 minutes of moderate to vigorous physical activity per week, in bouts of 10 minutes or more. This means that you can aim for at least 30 minutes of walking outside, five days a week, or adjust your schedule according to your needs and availability.
You can also vary the intensity, duration, and frequency of your walks, depending on your level of fitness, motivation, and interest. You can start with shorter and easier walks, and gradually increase the challenge as you feel more comfortable and confident. You can also mix up your routes, locations, and companions, to keep your walks fun and engaging.
