Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in
All rights reserved with siahmsr digital healthcare[siahmsr wellness]
Reviewed by SIAHMSR medical team.

Health benefits of Mindful walking

     The philosophy of” mindfulness” is a centuries-old practice followed in spirituality. It is an intentional focusing on one’s thoughts, emotions, and physical sensations at the present moment."

Mindfulness "means becoming more aware of, rather than reacting to, one’s situation and choices. Mindfulness is the practice of bringing your attention to the present moment.

Mindful walking is the practice of becoming aware of your environment and sensations of your body and mind while moving.It is like a meditative process while you are in motion. 

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Movement is helpful for quite a lot of people for becoming more aware of their bodies and minds, as well as for being at the present moment.

To begin mindful walking, start walking preferably outdoors for at least 10 minutes continuously.

 Mindful walking isn’t about getting to a destination but knowing your surroundings and sensations your body and mind while walking.It helps quite a lot in destressing and refreshing your mood.

Mindful walking has two components for de-stressing:

 Movement or physical activity and mindfulness

Walking is a type of physical activity and it has many health benefits according to research studies[1].

Walking is such a strong mood enhancer that, according to one study [2] it shows a positive association between physical activity by walking and improved mood.

 Physical activity) has a positive association with health-related quality of life (HRQL) in the general population. The association between Physical activity and HRQL in those with poor mental health is less clear.

Higher levels of physical activity and walking were associated with better quality of life.

However, the level of physical activity for good quality of life is determined by age, disease state of the individuals.

Moderate physical activity is the better way to achieve good quality of life as some research studies show that excessive high intensity works out cause inflammation which may lead to some chronic diseases.

So mindful walking is one of the best work out option with some other moderate type of exercise programmes.

Physical activity, even if it’s walking, helps to regulate your heart rate, lower blood pressure, and reduces stress-inducing hormones like cortisol and adrenaline. An extra benefit is added by mindfulness that can improve your body and mind.

 How to do mindfulwalking?

o   Stand still for a few seconds, focusing on your breathing.  Attend to the feelings expressed by  your body  and mind.

o   When you begin to walk, focus your attention to the movements and sensations in your body.

o   Sense the feelings in your feet, legs, arms, chest, and head.

o   Get  connected with the sensations in your body, and then focus part of your attention to the environment around you[ for practicing mindful walking it is better to choose a calm and quiet serene green surroundings  which may be appealing to your senses in a subtle way].

o   If other thoughts distract you, simply return to the focus on the movements of your feet, your breath, or the sensations in your body.

o   Finish walking after 10-15 minutes with a focus on your breath and feelings of mind after this practice.

                                      SIAHMSR                        

Health benefits of mindful walking 

In several studies, mindfulness training and physical exercise have demonstrated effects in reducing symptoms of psychological distress.

Mindfulness-based stress reduction (MBSR) is a clinically standardized meditation that has shown consistent efficacy for many mental and physical disorders [3].

Mindfulness-based stress reduction has demonstrated effects not only a wide range of mental and physical disorders, but also on stressed healthy people [4].

How exercise influences health is important in designing public health interventions. At present, evidence suggests that there is a positive relationship between exercise [physical activity] and health.

More prospective and experimental research studies are needed to provide insight into how much exercise is necessary to trigger stress-buffer effects. Furthermore, more evidence is required to conclude which sort of exercise has the strongest impact on the stress- disease relationship.

Written by Dr.Sanjana. V.B. BHMS.DBRM.CDN

References [research studies]

1.    https://www.research.colostate.edu/healthyagingcenter/2021/03/23/the-benefits-of-walking/

2.    https://www.ajpmonline.org/article/S0749-3797(14)00567-4/fulltext

3.    https://pubmed.ncbi.nlm.nih.gov/19432513/

4.    https://pubmed.ncbi.nlm.nih.gov/19432513/

5.    https://www.ajpmonline.org/article/S0749-3797(14)00567-4/fulltext