Going for a walk can be more than just exercise. Indeed, walking is a form of light to moderate intensity aerobic exercise depending on the speed and distance walked and adults should aim for 30 minutes of it 5 days a week according to the American College of Sports Medicine and the CDC [1]. It’s a cheap, convenient exercise option that most individuals just need a good pair of supportive tennis shoes, and maybe an ankle brace for the injury prone, to do.

Walking is also considered a weight-bearing exercise meaning it helps prevent bone loss that can begin in your 40s and improves bone strength reducing fracture risk [2]. For years, I saw walking just as a less impactful weight-bearing exercise option I could do as I had the mental drive of a marathoner to exercise my body, but physically my body did not. I also liked the ability to feel doubly productive (exercise + education) by listening to a podcast while walking.   

Over the last year, I've become aware of the other benefits of just going for a walk. On days I didn’t have the energy or time to walk for 30 minutes, I started going on short strolls without my earbuds. Not being in a rush or absorbed in my podcast and accepting my body for what it was able to do in the moment allowed me to enjoy the experience of being in nature and to unwind and find perspective. Research shows that you don’t have to go on a hike in the mountains  to reap the psychological and physiological benefits of being in nature. You just have to tap into your five senses: sight, sound, smell, taste, touch [3]. See your walk as a time for mindful meditation and awareness. See the sunset, hear chirping birds, smell blooming flowers, taste garden herbs, and feel the gentle breeze.

Some of my greater insights come when I stop trying to be productive and simply just be present in the moment. Just being aware of my senses when walking has helped me to be grateful for the seasons in my life and the changes that come with them and to savor the beauty of the present moment. 

So the next time you go for a walk, I challenge you to leave your earbuds at home. What do you see, hear, smell, taste, and feel? 

References:

1. https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines 

2. https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise 

3. https://www.mindful.org/sense-the-benefits-of-nature/