MINDFULNESS & WELLBEING September 2025

Mindful walking tips

With late September and early October ushering in colder weather and darker days in much of the Northern Hemisphere, it might seem counterintuitive to reflect on the value of walking right now. After all, many of us enjoy autumn associations with cosy duvet days and watching endless re-runs. But on the contrary, now is a better time than any to get moving.

First of all, autumn and winter can be incredibly picturesque seasons in many parts of the world and there’s always some value in seeing familiar places in a different light. Secondly, colder weather often runs hand-in-hand with poorer health habits, with many of us tending to follow a worse-quality diet and move around less in the colder months. This means that outdoor movement can help us stay healthy in winter.

Walking also releases endorphins which can help to counteract the melancholy feeling that many of us experience in the darker days, while research described by Healthline indicates that walking can help to reduce fatigue, which is important at a time of year when many of us feel in need of an energy boost. Meanwhile, studies discussed in Verywell Mind link walking in nature to lowered rates of negative rumination, which will resonate with anyone who has felt their mind clear and their mood lift when walking after having been cooped up outside for a while, while walking also encourages us to think in more expansive ways which can help us to find creative solutions to solving problems.

In an article originally published in The New Yorker and titled ‘Why walking helps us think’, writer Ferris Jabr indicates that walking on a regular basis can lead to an improved attention span and memory, attributed in part to the fact that walking promotes new connections between brain cells and helps to counteract cognitive decline. Meanwhile, researchers at Stanford University found that participants’ creative output increased by an average of 60% when walking, which will come as no surprise to anyone who’s ever had a brilliant idea come to them from nowhere while out walking.

So long as we are lucky enough to be in reasonable physical health, the act of walking typically takes very little concentration and this then frees our mind up to think about different topics. In the rest of the article we’ll talk about some of the physical and psychological benefits of walking, including its meditative properties, and we’ll be thinking about how to use the power of movement to tap into our inner sense of creativity and calm.

Tip number one: Let your mind wander

One of the most beneficial aspects of walking is that it gives us welcome time to think, which is part of the rationale behind the idea of walking as a form of mindfulness and meditation. While walking, try to focus on physical sensations such as your own breathing, the feel of the sun or the wind on your face, the crunch of leaves or asphalt underfoot, and any other sensory elements you might experience.

Pay attention to your surroundings and try to focus on the here and now. Walking tends to generate a lot of random thoughts, but it’s okay to let your mind wander. Try not to dwell on any particular uncomfortable thoughts, and rather be aware of them but try to let them float on.

Tip number two: try to distance yourself from distractions

A key benefit of walking is that it provides some respite from what is likely to be the number one thief of your focus: your phone. If possible, try to keep your phone in as difficult-to-reach a place as possible while walking so that you aren’t likely to be tempted to take it out. This is particularly important when you reach any points where you have a spare few seconds in which to start scrolling, such as while waiting at pedestrian crossings.

If you think you’ll be likely to use your phone while out, for example to check the maps or take pictures of things, consider temporarily disabling pop-up notifications for social media and messaging apps so that you don’t feel pressured to catch up with things immediately. Consider putting your phone on silent if you aren’t waiting on any important calls.

Tip number three: Start small

One of the biggest obstacles to venturing outdoors in the winter is the colder weather. If you feel like you would benefit from a walk but are reluctant to go out, remind yourself that your sofa, duvet, kettle, cat and all of your other home comforts will still be waiting for you when you get back again and you will probably appreciate them more once you have been out for a while.

If you really struggle with the idea of getting outdoors, try to find opportunities to walk when you’re already outside of the home. A lot of the time the biggest hurdle can be getting dressed and getting out, so if you have to be somewhere during the day such as a workplace or your university, try going for a walk either while on your lunch break or afterwards. This will also have the benefit of helping you to blow off steam and gather your thoughts. You might also find it easier to walk if you have some kind of end destination in mind, such as a shop or a café.

Tip number four: Safety first

Try to stick to well-lit areas and consider wearing high-visibility or reflective clothing if you live in a rural area or away from street lighting. Always wear appropriate clothing and footwear and avoid walking in the night or early hours of the morning. Be careful of vehicle traffic and of crossing roads while distracted for any reason. Whether you choose to listen to music or podcasts while out is up to you, but remember that if you have headphones on you’re less likely to be aware of vehicles and people around you.

Tip number five: Enjoy the experience

We often take our local environment for granted, but through mindful walking and making a conscious effort to take note of our surroundings we can see familiar places in new light and focus on the details rather than the distractions. Even if you don’t particularly like the place where you live, there’s always some value in seeing well-trodden places with fresh eyes.

And with that thought in mind, we conclude our mindful walking tips and this month’s mindfulness and wellbeing updates. If you’d like to chip in your own thoughts or add any tips of your own, please feel free to use the comments. Stay mindful and see you again for next month’s updates!