Mindful walking and movement

What is mindful walking?

Mindful walking is a walk where you pay attention to the present moment, such as your breathing, your steps and how your body feels, rather than dwelling on the past or worrying about the future. It combines physical activity with mindfulness practice^1,2. Mindfulness itself means living more in the present, appreciating the here and now³.

A simple version uses three skills: noticing the rhythm of your breathing, noticing the movement of each step, and scanning your body from head to toe and back while accepting whatever sensations arise. The pace is comfortable, and a little slower than usual⁴. A slow version is walking for 30 minutes at about one step per second⁵. You can focus on your breath, on the heel-to-toe rhythm of each foot, or on each body part in turn⁵.

Another easy way in comes from the NHS: notice the air brushing past your skin and whether it feels warm or cold. Then walk a little faster or slower and see how the sensations change³.

Mindful walking is considered safe for older adults because it only adds a mental activity to walking⁴. Mindfulness doesn't suit everyone, so it's fine to stop or ease off if it feels like too much or doesn't appeal. If it brings up distress that keeps happening, talk to your doctor or a mental health service.

How can you bring mindfulness into everyday activities?

Pay attention to what is around you and what you are doing, for a small amount of time each day³. You don't need special skills. The three walking skills above are basic ones that people can follow without any prior experience⁴.

• Pick a small slot. Use part of a walk you already take, for example through a local park, and notice what you can see, hear and feel. Time in green spaces can also help mental health³.
• Look closely. Notice the shape, colour and texture of what is near you³.
• Name your thoughts. When thoughts crowd in, step back and watch them come and go, as if from the side. Try naming them, then return to your steps or breathing. This can help you feel less controlled by them³.
• Be kind to yourself. Don't judge yourself when your attention drifts. At first it takes real effort, and over time it should feel more natural³.

If you're new to this, start with your breathing and your steps. The full body scan was the hardest version for people to learn⁵.

What is mindful movement?

Mindful movement combines physical activity with mindfulness: you stay aware of your body, your breathing and your thoughts as you move^2,6. You don't have to follow a technique strictly. The aim is to try it and adapt it to your own body⁶.

Mindful walking is one example. Tai chi, qigong and yoga are others⁷.

• Walking-based practices are simple and low impact, and people tend to keep them up, which makes them suitable for people who are sedentary¹.
• Tai chi is a gentler, low impact, meditative sequence of movements⁸. The movements can be adapted or practised while walking, standing or sitting⁹. If walking is hard, look for a beginner class that offers a standing or seated version.
• Yoga carries more reported risk of injury than gentle walking. Practising alone without supervision was linked to higher risk, so start with a qualified teacher¹⁰. Never use props such as belts or blocks to push past your limits. If you have a medical condition, ask your doctor before trying extreme breathing techniques¹¹.

What is the evidence for mind-body practices?

The firmest evidence is for tai chi and yoga in specific groups, and for balance exercises in preventing falls in older people.

• Falls: For older people living in the community, balance and functional exercises reduce the rate of falls by 24%. Tai chi may reduce the rate of falls by 19% and the number of people who fall by 20%¹².
• Fibromyalgia: Tai chi twice a week for 24 weeks gave greater benefit than aerobic exercise of the same intensity and duration⁸.
• Chronic low back pain: Yoga has strong evidence of benefit in the short term and moderate evidence in the long term¹³. Another summary calls the benefit slight, rates the evidence as moderate quality or lower, and says yoga probably increases adverse events such as back pain in some people¹⁴. If your back pain gets worse, ease off.

The evidence for mindful walking is earlier and mixed. Gains have been reported in balance, functional fitness, stress, anxiety and depression, and some markers such as blood pressure, but only in specific groups, and several studies had a moderate-to-high risk of bias¹. For chronic low back pain, mindful walking did not significantly improve pain, back function or perceived stress compared with no intervention⁶.

Much of the evidence covers specific groups, so it may not apply to every inactive adult. Treat these practices as a gentle way to be active and to feel calmer, not as a cure. Choose something you enjoy and can fit into your week, since the best practice is the one you keep doing.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Unusual tiredness isn't an emergency, but get it checked by a doctor.

A sore muscle or joint, or soreness a day or two later, is a reason to ease off. See a doctor or physio if it persists or gets worse.

If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), or call your local emergency number.