Walking is possibly the most accessible and least expensive form of exercise. Its physical and mental benefits are extensive. Albert Einstein, Daphne du Maurier, and Steve Jobs were big walkers. So too are Margaret Atwood and Julia Roberts. A Stanford University study proved a connection between walking and heightened creative thinking. Ludwig van Beethoven walked for hours each afternoon regardless of weather. He would take a notebook, and his Symphony No. 6 was composed during long walks through the woods of Vienna. Each person’s gait is as distinct as fingerprints, making the practice incredibly personal. It is hard to find another subject used as widely as a metaphor for life than walking. Walking is freedom and it is good for us. We just need to do it more. Too many people believe walking is a fair-weather activity but as Canadians, we enjoy it as a yearround necessity. Besides, our distinct four seasons are just nature’s way of changing the channel. Here are five ways to get the most from your walks.

Observe five things

On every walk look for something new. Check out those mushrooms or try to determine what left those tracks in the snow. Appreciate how trees have grown next to each other. This will stretch your time outside in a positive and engaging way.

Unplug

I am a hypocrite for suggesting this one as I often listen to a podcast. However, walks are far more enriching when we shed the earphones. There is as much to hear as there is to see.

Breathe

There are many breathing exercises recommended by doctors and therapists. Yogis wisely suggest simply being conscious of our breath. While walking, vary how you inflate and deflate your lungs. Breath in through your nose and out your mouth, then switch. Whatever you do, focus on having a relaxed neck and shoulders as you breathe.

Stretch

Along the walk, take breaks to stretch all parts of the body. Lateral lunges, knees to chest along with shoulder rolls and arm swings will get the heart pumping in the right way. If you are a creature of habit, pick milestones along your favorite walks to stretch.

Set simple goals

Don’t be a slave to a pedometer or an app on your phone. It’s great to track progress, but the best measurements are simple. How often did I walk this week? What do I remember from my last walk? And most importantly, how did it make me feel? Goals are incentives, so set yours wisely.

The Japanese practice of shinrin-yoku or “forest bathing” has proven that walking in nature lowers stress, blood pressure, and cholesterol while boosting immune systems. If that isn’t motivating enough, then consider that a good walk makes the next meal more delicious, the next sleep more peaceful, and the next day an opportunity to walk again.

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