When I first set out for a morning walk a decade ago, I had no idea how profoundly it would shape my life. Looking back, it seems so obvious, but my initial goal was simple: to be outside and to be mindful—every single day. I wanted to dedicate an hour to something nourishing and satisfying, a brief respite from a schedule packed with to-do lists, errands, conference calls, and endless meetings. My only commitment? To wake up early and walk. No matter what.
Humans are built to move. Yet, modern life often traps us indoors, sedentary and confined to cars or desks. Walking, however, stimulates not only the body but also the mind. Creativity, innovation, focus, and wonder often accompany us when we walk.
Creativity thrives when we see things from a fresh perspective, and for me, walking has become the most powerful tool for innovation. Walking engages multiple areas of the brain, coordinating movement and maintaining balance, sparking connections that might otherwise remain dormant. Because walking is an unconscious, natural act, our minds are free to wander, generating new ideas effortlessly.
Many pioneering thinkers, from Steve Jobs to Charles Darwin, understood the power of walking. Jobs, for instance, was known for his ‘Walk and Talks,’ which he believed played a crucial role in some of Apple’s most groundbreaking ideas.
Beyond individual reflection, walking can enhance connection, walking meetings not only improve participants’ health but also make meetings more effective. The rhythm of synchronised steps, arm movement, and breathing builds a subtle, unspoken connection.
The Many Benefits of Walking
The advantages of walking extend beyond creativity. Some key health benefits include:
- Improving circulation
- Strengthening bones
- Enhancing sleep quality
- Boosting energy
- Supporting weight management
- Elevating mood
- Strengthening the heart
- Enhancing immune function
- Regulating blood sugar levels
- Supporting joint health
- Lowering the risk of Alzheimer’s disease
Getting Started: Building a Walking Practice
One of the best things about walking is its simplicity. A good pair of walking shoes is the only essential item. Where you walk and what additional gear you need will depend on your environment and climate. Here’s how to cultivate a consistent walking habit:
- Find Your Motivation – Ask yourself why you want to walk. For self-care? Exercise? Creative problem-solving? Keep this in mind on difficult days.
- Start Small – Begin with a manageable duration. Can you commit to 15, 20, or 30 minutes a day? A walk around the neighbourhood is a great starting point.
- Commit for a Month – Habits take time to form. Stick with it for at least three to four weeks.
- Walk Without Judgment – Pace and distance don’t matter. Just walk.
- Prepare Thoughtfully – Set a wake-up time, lay out your gear, and identify any obstacles (like cold weather) that might deter you.
- Maintain a Routine – Walking at the same time and place strengthens the habit.
- Invite Others – Walking with a partner can boost motivation.
- Make Time – Walking requires a time investment. Consider what you’re willing to adjust to make it happen.
- Keep Track – Record your walks through notes, photos, or a journal.
- Learn from Tough Walks – Even difficult walks offer insights. Reflect on what made them challenging.
Walking as a Healing Practice
Walking meditation is more than just taking a stroll—it is a practice of deep mindfulness. The goal is to cultivate full awareness of our body and physical sensations as we move, staying present with each step. With our eyes open and our minds anchored in the moment, we train ourselves to be fully engaged in the experience.
The revered Vietnamese meditation master and peace activist Thich Nhat Hanh beautifully describes walking meditation as an opportunity to “print peace, serenity, and happiness on the ground” with every step.
During the pandemic, walking became a form of preventive healing for many. For me, my morning walk felt like medicine—a way to step toward beauty and away from stress. Research now supports what I experienced firsthand. Physicians are prescribing nature walks to alleviate anxiety, stress, and depression. The Japanese practice of shinrin-yoku, or “forest bathing,” has been shown to reduce blood pressure and enhance psychological well-being. Whether in a dense forest, a city park, or a single tree-lined street, walking in nature provides solace and renewal.
A friend once told me that jet lag occurs because the spirit struggles to catch up with the body’s rapid movement through time zones. Similarly, walking offers an antidote to modern life’s relentless speed, reconnecting us with a natural rhythm.
The beauty of walking is its accessibility. No membership is required, no sign-up is necessary. Just step out the door and find your path. Morning walks, in particular, can be adapted to fit your schedule. Some days, I shorten my walk to accommodate work; other days, if I’m unwell, I wait for the sun to rise and walk at a gentler pace. Walking may not be the most intense form of exercise, but it is perhaps the most powerful and sustainable.
Walking has become an anchor in my life—one that fosters creativity, well-being, and presence. The more I walk, the more I understand: that moving forward is more than just a physical act; it’s a way of being.