Warm-up before walking
Warming up your body before walking helps to prepare your body before the activity. It raises the body temperature and enhances blood flow to your muscles. As a result, you will not end up having muscle soreness while walking.
You can do simple stretches or just start your walk slowly for at least 5 minutes. Later, you can pick up the speed and continue walking for the rest of the 25 minutes.
Mindfulness is a technique of being in a state of awareness of whatever you are doing or observing. Mindful walking can help you feel connected to yourself and your surroundings.
Bring your attention to breathing patterns. Keep your spine straight and pull your shoulders back while walking. Observe your breath; as you inhale, imbibe the good vibes from the nature around you. On the other hand, as you exhale, drop out all your worries and negative thoughts. Do this for 2 minutes without any distraction.
After this, take your focus to the feet. Feel the touch of your feet with the shoes touching the ground. Observe how the foot rolls from heel to toe with each step. Continue practicing this for 2 minutes. Remember not to get distracted at all.
For mindful walking, you need to walk outside in the park, forest near your home, or garden – basically anywhere near nature. Also, it would be better to go alone for such walks. Walking with other people can make you talk and discuss other things. You must avoid chatting or communicating with others while mindful walking.
Be consistent with your 30-minute walking and you will see tremendous health benefits within a week. While going for a 30-minute walk outside in nature you can also spare 4 minutes for mindful walking which will keep you connected with yourself. As a result, you will feel fresh, active, and happy throughout the day.