Walk Away From Feeling Heavy and Stuck To Light and Flowy

 Photo Courtesy of Taryn Elliott via Pexels

Imagine yourself walking down a fashion runway, hunched over by the weight of a heavy coat.   At the end of the runway you pause, fling off the coat, and in an instant you feel a sense of lightness and grace.  A lot of us walk that first way in real life:  with a sense of heaviness as if we’re just plodding along.  Consider this:  rather than view walking as a way of getting from Point A to Point B, embrace it as mindful movement that has the power to unleash your creativity, boost your heart health,  and help you let go of what no longer serves you.

Overcoming Problems with Creative Solutions

In my former corporate life, I didn’t waste too much time at the office trying to solve problems.  Instead, I knew that if I went for a walk at the end of the day, chances were high that I’d be brimming with ideas by the time I got home.  I’m not alone.  A 2014 Stanford study found that during a walk or shortly thereafter there after increased creativity by approximately 60%.  For those going on a city walk or indoors on a treadmill, the positive news is that a scenic, outdoor environment was found to be less of a factor.  The act of walking itself was found to be important, with participants found to be 2x more creative when walking than when sitting. 

Feeling Good

Most everyone has heard of “get 10,000 steps in a day” as a target to offset hours of sitting at a desk.  Recently published research by the University of Sydney and the University of Southern Denmark found that getting in close to 10,000 steps a day decreased the risk of dementia by 50%.  Even 3,800 steps a day was shown to help lower the risk by 25%.  Further, walking has been linked to a reduced chance of cancer and an increase in heart health.  For those of us who struggle getting in 10,000 steps a day, there is a good news.  Those who took a power walk using faster steps or increased intensity (hills, stairs) showed improvements to their overall health.  Last, walking releases our “happy hormones” which helps to boost our mood and lower feelings of stress.

Walking Meditation

Just like shedding a heavy coat, walking helps us to let go of what no longer serves us.  Think of it as a walking meditation.  The aim here is not walking with speed or intensity.  Rather, a slow walk acts as a gentle breeze clearing out the cobwebs.  Follow these tips to get started:

• Walk for 3-5 minutes, then stop and pause. Check in with your breathing and do a few shoulder rolls before moving again. 
• Notice how you’re walking.  Are you hunched over?  Are you holding tension in your jaw and/or buttocks?  Or are you swaying along relaxed and with good posture?
• Be aware of the sounds around you, the smell of the trees or flowers, and what you see around you.
• Does your mind jump around? Don’t worry, that’s perfectly normal.  Just bring your attention gently back to the sensations around you:  the sounds, smells, and your surroundings.
• Repeat this at least a few times a week.

The best things about walking?  It doesn’t cost a dime, and it’s a great way to connect with friends, pets or yourself.  The way you walk expresses how you feel, so let it help shed that heavy coat and walk with lightness and a sense of ease.