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Mindful Walking: Combining NHS Walking and Mindfulness Advice for a Calmer Stroll
A walk is one of the easiest relaxation practices to start, because it needs no equipment and can fit into an existing routine. Adding a little mindfulness turns an ordinary stroll into a short pause from busy thoughts. This guide combines two NHS pages, one on walking and one on mindfulness, to show how to do it in a practical, low-pressure way.
What the NHS says about walking
The NHS describes walking as simple, free and one of the easiest ways to get more active. It says a brisk 10-minute daily walk has lots of health benefits and counts towards the 150 minutes of weekly exercise recommended in the physical activity guidelines for adults aged 19 to 64, and that you do not have to walk for hours (NHS, “Walking for health”). The page was last reviewed in December 2022. For the relaxation purposes covered here, the reassuring point is that short walks count.
On practical matters, the NHS says any comfortable shoes or trainers that give adequate support and do not cause blisters will do, and that a brisk walk is about 3 miles an hour. A relaxation walk does not need to be brisk, and the NHS also says people who are not very active but able to walk should increase their distance gradually.
What the NHS says about mindfulness
The NHS describes mindfulness as paying more attention to the present moment: to thoughts and feelings, the body and the world around. It says an important part is reconnecting with the body and the sensations it experiences, paying attention to the sights, sounds, smells and tastes of the present moment, and gives the example of the feel of a banister on the stairs (NHS, “Mindfulness”).
The same page offers ideas that fit walking closely:
- Notice the everyday. It suggests noticing sensations such as the air moving past the body as we walk.
- Keep it regular. It suggests picking a regular time, such as a morning journey to work or a walk at lunchtime, and deciding to be aware of the sensations the world creates.
- Try something new. It says trying new things, such as going somewhere new for lunch, can help people notice the world in a new way.
- Watch your thoughts. Some people find mindfulness difficult because thoughts and worries crowd in. The NHS says it is not about making thoughts go away, but seeing them as mental events that come and go, and that some people find it easier to cope with an over-busy mind while doing gentle yoga or walking.
A simple mindful walk, step by step
Putting the two together gives a practical routine. The steps below are a suggested way of applying the NHS advice, not a prescribed method:
- Choose a familiar route and time. Following the NHS suggestion of a regular slot, pick a walk you already make, such as to the shops or around the block at lunchtime.
- Start at an easy pace. A stroll is fine. The aim is attention, not speed.
- Feel the walking. Notice the feet meeting the ground and the air moving past the body, as the NHS suggests.
- Tour the senses. Notice what can be seen, heard and smelt, and pick one or two things at a time rather than everything at once.
- Expect thoughts. When the mind wanders to worries, the NHS advice is to see thoughts as passing mental events. Bring attention back to the next step.
- Finish with a pause. Stand still for a few breaths at the end and notice how the body feels before returning to the day.
If it helps to have a structure for the senses, our guide to the 5-4-3-2-1 grounding technique gives a simple checklist, and our beginner’s guide to mindfulness and meditation covers the seated version of the practice.
Making it a habit
The NHS walking page suggests several ways to make walking routine: walking part of the journey to work, walking to the shops, leaving the car behind for short journeys, doing a regular walk with a friend and going for a stroll after dinner. It also suggests varying the route, noting that towns and cities offer interesting walks, including parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves. Many of these suit a mindful pace better than a busy pavement. Our guide to nature and mental health explains why green settings are worth seeking out.
One difference between the two pages is worth noting. The NHS walking page suggests music or a podcast to take the mind off the effort, while a mindful walk is about noticing the surroundings. Both are fine; it depends on the purpose of the walk that day.
Walking with others
For anyone who prefers company, the NHS says walking in a group is a good way to start, make new friends and stay motivated, and points to Ramblers for group walks of all levels. A group walk is less suited to silent attention, but it can serve a different wellbeing purpose.
Who might find it harder
The NHS notes that mindfulness is not right for everyone: some people find it does not help, or that it can make them feel worse. Anyone who feels worse after trying mindful practices, or who has ongoing concerns about mood or stress, could speak to a GP. This article is general wellbeing information.
The bottom line
A mindful walk combines the NHS’s advice that even short walks are worthwhile with its mindfulness suggestions: pick a regular time, notice the sensations of walking and the sights and sounds around, and treat wandering thoughts as passing events. There is no need for speed or distance. A familiar route, an easy pace and a pause at the end are enough to start, and mindfulness is not right for everyone.
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