We can often put off exercising and procrastinate moving about more - but there are real health benefits to moving!| The NHS states that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer's disease.

The NHS recommends that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities. For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports will make you even healthier.

If you aren't very active within your lifestyle, it is recommended to start with a small amount of exercise and build this up gradually. This will make exercising easier to build into a habit for you and prevent causing any injury. Instead of heading straight to a bustling exercise class, why not start with something that will be a great stress-reliever too? Read all about mindful walking below!

Mindful Walking Practice

Mindful Walking: Clear Your Head with Every Step

Combining physical activity with mindfulness is a powerful way to boost your wellbeing. Walking is a simple, low-impact exercise that releases feel-good endorphins, and by practicing mindfulness as you walk, you can also calm your mind, reduce stress, and connect more deeply with the world around you.

A Simple Guide to Mindful Walking

1. Before You Start
Choose a short, familiar route where you feel safe and won't need to focus too much on navigation. Put your phone on silent to give yourself this time without digital interruptions.

2. The Practice: Tune In
As you begin to walk, bring your full attention to your body.

Feel the sensation of your feet connecting with the ground with each step.
Notice the rhythm of your walking and how your breath naturally syncs with your pace.
Feel the gentle shift of your weight from one side to the other.

3. The Practice: Expand Your Awareness
Now, gently expand your awareness outwards to your surroundings. Spend a minute focusing on each of your senses, one at a time. After exploring each sense, gently bring your attention back to the rhythm of your walking.

Hearing: What are the furthest sounds you can hear? What are the closest? Listen without judgment.
Sight: Notice the colours, shapes, and movements around you. Try to spot small details you might usually miss.
Smell: What scents can you detect in the air? Are they natural (like damp earth or flowers) or man-made?
Touch: Feel the sensation of the air or breeze on your skin. Notice the feeling of your clothes as you move.

4. Conclude Your Walk
When you are ready to finish, find a place to stand still for a moment. Take three slow, deep breaths. Notice how your body and mind feel, and acknowledge that you took this valuable time for yourself.

Physical Activity

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