Walk Mindfully

One Simple Change — Get Mindful Exercise

My recommendation for One Simple Change in May was to eat mindfully. Did you give it a try?  For June try mindful walking “to gain energy and stimulate your body and mind.”

What a thrill for parents as their children take their first step; it’s cause for celebration, photo taking, and calling the grandparents.. From that moment on, we use our legs to get around; we take it for granted and give the practice little or no thought. As a workout, Webmd states, “Walking is as simple as it gets for exercise.” 

Prevention magazine has 14 Walking Workouts To Burn Fat and Boost Energy. And the Mayo Clinic states that walking can be an ideal low-impact exercise. “Something as simple as a daily brisk walk can help you maintain a healthy weight, prevent or manage various health conditions, strengthen your bones, lift your mood and improve your balance and coordination."

But have you walked mindfully, with attention and presence, without a goal or intention? Health experts tell us walking is beneficial. Do so mindfully and reap even more benefit. Mindful walking simply means being aware of each step and each breath. It can be done anywhere: alone in nature, in the city, in parking lots. It simply requires that you pay attention.

When I set out on my morning walk, I take a few deep breaths, smile, appreciate the the new day and become aware of my surroundings. I acknowledge how I feel and try to leave my to-do list at home; I set my intention to walk mindfully. As I begin to walk I notice the sensation of my feet hitting the pavement and the swing of my legs. I notice my posture, the swing of my arms and acknowledge any discomfort. (I have fibromyalgia so mornings are often painful. My walk always helps.) I listen to the the sound of my feet on the pavement.

Next, I expand my awareness to my surroundings. I love watching the seasons change. Like a dog, I lift my nose and draw in a breath and acknowledge what I smell whether it’s fresh cut grass, flowers in bloom, a garbage truck passing, someone’s fabric softener from their dryer vent. Some scents can almost be tasted. I draw my attention to what I see: frost on the ground, the sun rising, a squirrel’s antics, a bird feeding her young, and the changes in flowers and trees. I acknowledge the air: gentle and warm, sharp and cold or windy. I pay attention.

If thoughts or emotions cross my mind, I acknowledge them also. I try not to judge them or linger on them. I simply bring myself back to awareness and the present moment. This is my time of the day before life intrudes. It reminds me to slow my daily pace and make mindful moments throughout my day. Life is good. Try it.

This HuffingtonPost article, “Meditation In Action: Turn Your Walk Into A Mindful Moment” should help you integrate mindfulness into your walks. It states that mindful walking “will help you to become present and connect to what is happening in the here and now.” The article recommends that you observe, notice, listen, feel and come back. I highly recommend you read it.

Turn off or mute your cellphone and unplug your earbuds; do this practice in silence. Begin by walking slowly with a sense of ease and awareness. Let your walking be easy and natural. When you finish, simply stand, take a deep breath and be still for a few moments.

Making small changes today can lead to great health benefits down the road.

                                                                 —Juice Plus® 

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Be grateful that you not only have this opportunity to take a mindful walk, but that you can walk. My two-year old grandson has Spinal Muscular Atrophy (SMA) type 2 and very likely will never walk. According to CureSMA, “SMA is a disease that robs people of physical strength by affecting the motor nerve cells in the spinal cord, taking away the ability to walk, eat, or breath. It is the number one genetic cause of death for infants.”

What most of us take for granted, many can not do. You may have noticed the CureSMA and MDA logos at the bottom of this blog. I ask that you click on them and donate today. Thank you.