MINDFUL WALKING: FOR A NEW PERSPECTIVE

When the novelty of the treadmill has ground to a halt, and still hasn’t seen off that angst, take yourself outside for a walk. Fresh air and exercise are a mind/body combo that is hard to beat. For added advantages, make it mindful.

BIG BENEFITS ‘It’s normal to be refreshed by a walk outside,’ says author of The Green Cure Alice Peck. ‘It’s a way to dust the cobwebs from your mind, welcome a new perspective on the day and get the blood flowing.’ Add mindfulness to the mix and you can take your walk up a wellbeing notch.

WHERE TO START Don’t we just slip on our trainers and go? Well, yes, but plan first. ‘Knowing your destination means you won’t have to make decisions, so you can pay attention to each step,’ says Alice.

YOUR WALKING MEDITATION ‘This is a way to combine exercise with meditation,’ says Alice. ‘You can do it outside in nature, whether that’s a seashore path, a glade or between residential buildings. As with any mindfulness practice, when thoughts arise, look at them and let them go. Don’t ignore; don’t judge.’ Stand up straight and take a deep breath.

Hold your hands so they don’t swing around but won’t cramp, either. Synchronise your breath with your pace. Inhale and step deliberately and slowly; exhale and take another step.

Begin to walk, paying attention to lifting your foot and placing it on the ground, then lifting your other foot and placing that on the ground. Continue to walk in this controlled manner. Don’t force it, but don’t saunter. BIG TIP We reckon mindful walking is best done alone or with a well-loved silent partner.

 Alice is author of The Green Cure and Be More Tree (both Cico Books)