Introduction
Have you ever tried to clear your mind by stepping outside for a walk? If so, you’ll know that stresses and distractions can make it difficult to clear that mind. What can you do about it? Many people find that using nature as their escape can be very helpful. But there are some things worth considering before you venture out into the great outdoors. This post will give you some tips on how to make your walk relaxing, rejuvenating and safe.
Before heading out
- Plan your route. Make sure your walking route lets you experience a natural landscape. Examples include nature reserves, forest trails, coastal paths and riverbanks. Each landscape has its own sensory benefits, such as a gentle breeze, birdsong or the sound of running water. Experiment with the different settings to see what works best for you.
For safety, choose well-trodden paths or even marked trails (such as a public footpath) to avoid getting lost or encountering hazardous terrain. Be aware that even public footpaths can lead you into unpleasant or dangerous terrain, such as a path overrun with thorns or a field with a vicious bull. - Wear Appropriate Footwear: Choose comfortable, supportive shoes designed for walking or hiking. I have joint hypermobility, so I wear a nice, strong pair of hiking boots with insoles, even for short walks. Being physically comfortable helps your mood.
- Check the Weather Forecast: Check the weather forecast and dress accordingly. If necessary, wear layers for changing conditions. You will likely be warmer during the walk than you were beforehand; I’ve headed out in a raincoat, hat and gloves before, only to end up sweaty and having to carry it all back. On the other hand, I’ve been caught in a thunderstorm clad in nothing more than shorts and a t-shirt!
- Take some essentials: Water, sunscreen and insect repellent can make a big difference. For shorter walks, these might be overkill, but I’ve headed out several times for a “10 minute walk”, only to be still out there an hour later! It is a good idea to take your phone with you, even though this can lead to unwanted interruptions; switch it to silent if you don’t want to be disturbed.
Don’t be tempted to doomscroll or phone people for a long chat during your walk! The idea is to have your phone in case you need to speak to someone or use a map/route guide (for example, if you get hurt or lost). - Inform Someone: Let a friend or family member know you’re going out. Ideally, tell them your planned route and expected return time.
- Bring Someone With You: Maybe ask someone like-minded to join you on the walk. You can encourage each other to focus on the sights, sounds, feelings, smells and even on the tastes and textures of things like blackberries that you might forage.
During the walk
- Walk at a Comfortable Pace: Maintain a steady, leisurely pace that feels comfortable, allowing your body to move without strain. You want to get the benefits of exercise without injuring yourself.
- Be Aware of Your Surroundings: Notice the colours, sounds, and scents of nature. Focusing on such things as birdsong, flowers, trees, drifting clouds, a sunset or the sound of snow or fallen leaves crunching underfoot can create a very pleasant sensory experience. Take deep breaths and fully engage your senses.
Awareness can also help keep you safe. The weather forecast sometimes gets it wrong, animals (such as cows with calves) can appear unexpectedly and maps can be out of date. Change your route or head back if things become precarious. - Stop every now and then: Although walking can be very good exercise, stopping to take in a nice view or enjoy the sounds of the wind rustling in the trees can be very calming. You can focus on the feel of your feet against the ground and your own breathing. By doing so, you’ll be practicing a very calming mindfulness exercise.
- Take Slow, Deep Breaths: Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth to promote relaxation.
- Visualize a Peaceful Place: While walking, imagine yourself in a serene setting, focusing on the feelings of calm and contentment that brings.
- Limit Distractions: Keep your phone in your pocket or bag (unless you really need it for safety reasons) and focus on your surroundings or your thoughts to foster a sense of tranquillity.
After the Walk
- Congratulate Yourself: it can be nice to appreciate the effort you went to, fostering a feeling of achievement.
- Stretch: Perform gentle stretches to relieve tension in your muscles, particularly in your legs and feet.
- Check for Injuries: Inspect your feet and body for any signs of discomfort or injury.
- Rehydrate: Drink water to replenish fluids lost during the walk.
- Rest and Recover: Allow yourself some downtime to relax and recover from the activity.
- Reminisce and Reflect: think about the most enjoyable parts of the walk. If you went out with a walking partner, relive the best parts together.
Now that you know the key components of a rejuvenating nature walk, you’re ready to step outside without worrying about the burdens of everyday life. Incorporating these techniques into your walk can enhance your relaxation and enjoyment of the outdoors.