In our often hectic and fast-paced world, a walk can help us to clear our heads, relax and reduce stress. But perhaps you’ve also caught yourself suddenly thinking about something on a walk, quickly checking an email, or going for a fast run so that you can quickly get on with your To-Dos afterward. This makes it difficult to really enjoy and savor the time outside. Common “mistakes” that we make when going for a walk are the following:
- Walking too fast and feeling stressed
- Getting distracted, e.g., by the smartphone
- Not paying attention to our surroundings and being somewhere else in our thoughts
- Viewing the walk more as a chore to get out rather than as an opportunity to relax
To make the most of the positive aspects of going for a walk and experience the benefits of going outside for body and mind, we have a few tips that you can take into account on your walks in the future to help you feel good and refreshed afterward:
- Walk slowly: Try to consciously slow down and take time to enjoy your surroundings. Avoid being in a hurry and choose a time slot without an urgent connection appointment.
- Breathe: Concentrate on your breathing and try to breathe slowly and deeply. This can help to calm your mind and reduce stress.
- Mindfulness: Be mindful and focus on the sensory stimuli around you, such as the sound of the birds, the rustling of the leaves, or the fresh air.
- Nature: If possible, go for a walk in nature. Studies show that spending time outdoors can reduce stress and improve your mood.
- Turn off your smartphone/leave it at home: Try to turn off your smartphone, leave it at home, or at least set it to silent notifications to minimize distractions and focus fully on the walk. Even if music or podcasts can be a nice side activity, you should also go out without headphones from time to time and just be mindful of the here and now.
- Walk with a purpose: Sometimes it can be helpful to have a clear purpose for your walk, whether it’s for relaxation, me-time, reflection or just exercise.
If you take these tips to heart and try to engage with the walk and fully enjoy the moment, you can achieve the optimal relaxation effect when you go for a walk. So go ahead, grab your shoes and take a short walk out into nature!