The Slow Walk: Why Walking Without a Goal Is So Good for the Mind

Many of us walk to get somewhere or to hit a number. Ten thousand steps. Three miles. A brisk pace. All of that is good for the body. But there is another kind of walk that is especially good for the mind: the slow walk.

What a slow walk is

A slow walk has no target. You are not trying to burn calories or reach a place. You walk at an easy pace and pay attention to what is around you.

How to do it

• Leave the phone in your pocket, or at home if it is safe to do so.
• Walk a little slower than normal.
• Notice five things you can see, four you can hear, three you can feel, like the wind or your feet on the ground.
• Let your breath fall into rhythm with your steps.
• If your mind drifts to worries, gently come back to what is around you.

Why it helps

Walking is a natural rhythm for the body. Paying attention to the senses gives the mind a break from planning and worrying. Many people find they return calmer, and sometimes with a fresh idea.

Where to walk

A park, a quiet street, a beach, a garden, a woodland path. Green spaces may help the most, but any safe, pleasant place works.

How long

Ten minutes is a good start. Twenty to thirty minutes, a few times a week, adds up quickly.

A walk is also time

In a busy life, a slow walk is a small way of saying, "This time is mine." That alone can be calming.