From Do Walk: Navigate earth, mind and body. Step by step.
How to make a commitment and then follow through.
Photo by Little Outdoor Giants, Plum Island MA
When I set out for a morning walk ten years ago, I had no idea the profound impact it would have on my life. It seems so obvious now, but my initial intention was simple: to be outside and to be mindful. Every day. To dedicate an hour of my day to something nourishing and satisfying. Days had become filled with to-do lists, errands, conference calls and one too many meetings. My commitment was to simply get up early every morning and go for a walk. No matter what.
Humans need to move. We are built for it. Our days in the 21st century are often filled to the brim with sitting indoors, in cars, unmoving. Walking stimulates not only the body but also the mind. Creativity, innovation, focus, wonder; these are just some of our companions when we walk.
Creativity requires us to see things anew, and for me, the most powerful innovation tool is walking. A Stanford University research report by Oppezzo and Schwartz concluded, “Walking led to an increase in analogical creativity … walking has a very specific benefit — the improvement of creativity.” Walking awakens the senses and forces the brain to use multiple parts. Significant and disparate areas of the brain are needed to coordinate movements and to maintain balance while walking. This movement stimulates areas of the brain that are generally not all lit up at the same time. In the Stanford study cited here, it was found that walking boosts creative output by 60 percent. We are unconsciously competent when it comes to walking. We don’t need to think about putting one foot in front of the other. We get to take advantage of the fact that the brain is fully engaged in a way that ignites creativity.
An interesting academic article by Leisman, Moustafa and Shafir, three brain scientists, published in Frontiers in Public Health, summarised by Nicole Dean in Brain World Magazine, suggests that “complex human cognition, including our remarkable capacity for innovation, developed right along with the ability to walk … Granted, when we go for a walk, the very brain structures that allow us to walk also allow us to access our most sophisticated cognitive abilities.”
One could argue that our ability as a species to problem-solve, innovate and create stems from our ability to walk. Many well-known pioneers have used walking as a key tool. Steve Jobs is noted for having conducted ‘Walk and Talks’ with friends, colleagues and employees. He thought they were essential to the creation of some of Apple’s most important insights and successful products. The power and connection from a walk don’t just happen with people who are familiar with one another. As Minda Zetlin wrote in a 2020 Inc. article: “Conducting a meeting while walking has clear health benefits for the participants, and as it turns out, it benefits the meeting, too. New research from the University of Hong Kong shows that walking side by side helps people connect to each other.” The power of synchronized steps, arm movement, and breathing is thought to build a bond without even having to say a word.
As a result, many influential thought leaders have said that walking is an essential daily ritual. It seems to me I am in good company. Here are a few: William Wordsworth, Henry David Thoreau, Albert Einstein, Oprah Winfrey, Charles Darwin, Virginia Woolf, Isaac Asimov, John Muir, Ludwig van Beethoven, Mahatma Gandhi, Sigmund Freud and Edward Payson Weston, the godfather of the pedestrianism movement. I believe the reason walking is such a powerful tool for creativity is the juxtaposition of something that is elusive and ephemeral — an idea — with something so foundational and physical — walking. The more I move, the more I am moved.
There are many other benefits of a good walk. Walking is said to provide some powerful health benefits, such as:
Improving circulation
Strengthening bones
Improving sleep
Boosting energy for the day
Maintaining weight and burning calories
Improving mood
Strengthening your heart
Boosting immune function
Helping lower blood sugar
Supporting joints, and
Lowering Alzheimer’s risks
So, what does it take to get started and walk regularly? Well, one of the wonderful things about walking is there isn’t much you need to purchase. A good pair of walking boots or running shoes is the only essential element. Take care of your feet. An investment in good shoes has a long-term impact on your wellbeing. What else you need may depend on where in the world you’ll be walking and how changeable the weather is.
Regardless of where you live, it is possible to add more walking to your day. Remember, a morning walk can be a few blocks with several deep breaths embedded into it. If you happen to live in a location that means you spend a great deal of time in the car, consider parking at the far end of the car park. And if you get to a building where there is a choice of walking up a flight of stairs or using a lift, take the stairs. We can all fit more walking into our day regardless of where we live.
Harvard Health reported recently: “A study of 12,000 adults found that people who live in cities have a lower risk of being overweight and obese than people who live in the suburbs. In Atlanta, for example, 45 per cent of suburban men were overweight and 23 per cent were obese; among urbanites, however, only 37 per cent were overweight and 13 per cent obese.” The explanation? Driving versus walking. People in cities walk more.
Here are a few things to consider when building a daily walking practice:
1. Find a point of motivation
Ask yourself why you are adding this to your life. Self-care? Exercise? A time to recharge. A place to problem- solve or create? You may need to remind yourself on the more challenging days.
2. Start simply
Start with something doable in terms of time and distance. Ask yourself: How much time can I commit over the course of the next month? Can I carve out 15, 20, 30 minutes each day? This will help determine your route. A walk around the neighborhood is a wonderful way to begin. Start small; take the first steps. Repeat for 5 days. Repeat again.
3. Stick to it for a month, without fail
It takes three to four weeks for something to become essential, for something to become a habit.
4. Do it without judgment, just walk
Try it. See how you feel. I decided initially to commit to every damn day, because for me it was helpful to not give myself an out: too cold, too rainy, too tired. But that might not work for you, and that’s OK. The pace doesn’t matter, the distance doesn’t matter. Just walk.
5. Prepare thoughtfully
Set a wake-up time. Get your things ready the night before. Ask yourself, what will help me get from waking to walking? Is there one thing that feels like a barrier — — cold toes and hands? How can I eliminate that barrier? For me it was double socks and toe warmers.
6. Keep a routine
It takes a splash of perseverance to make a habit stick, so honoring the routine — same time, same place — will help build your walking practice. “Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,” says Charles Duhigg, author of “The Power of Habit.”
7. Invite others to join you
Having a walking partner can be a wonderful way to keep you motivated — someone counting on you can help get you out of bed. Ask yourself, who might be willing to join me? Even if it isn’t every day.
8. Acknowledge the time
Accept that you may have to give something up to create the time and space for this new practice. I believe we don’t just find time for things that matter — we make time. Ask yourself, what am I willing to do or stop doing to make this happen?
9. Record your walks
Keep track of your walks. Ask yourself, how can I build in a bit of accountability and record-keeping so that when I look back I am reminded of the walk. Make a note, tell a friend, take a picture. Note how you feel at the end of each walk. A walk brings its own lessons, challenges and rewards. I have never been on a walk where I didn’t feel better after. Never. Keep track and enjoy looking back.
10. Observe the times when it isn’t fun
There is a lot to learn from the hard walks. Ask yourself, what on earth was that? What just happened? What was hard about it? What did I take away from it?
The truth of the matter is there are many ‘ways’ and ‘reasons’ to walk. Walk for health, walk for fitness, walk for connection, walk for clarity, walk for grounding, walk to get from point A to point B. My walking practice embodies all of that and is about staying connected to the world, and to the present moment. Much like in meditation or yoga, attention brought to our bodies and our breath has a profound impact.
During the pandemic of 2020 and 2021, walking became a crucial form of preventive healing. Perhaps it was always about healing, but I’m not sure I would have used that word a few years ago. My morning walk felt like medicine. A way to walk towards the beauty of the day and away from things that no longer served me. It is both a mindset and a practice that has brought me endless comfort. Interestingly, doctors are now prescribing a walk in a natural setting to improve mood, and ease levels of anxiety, stress and depression. Nature bathing or forest bathing (Shinrin-yoku) has been shown to have quite a profound impact on mood. In a study published by the Japanese Environmental Health and Preventive Medicine journal, it was suggested that forest bathing and walks outside “can lead to improvements in physiological and psychological health in people of working age, as demonstrated by the decrease in blood pressure and the alleviation of negative psychological parameters.” Go find some trees and walk amongst them, whether a forest, park, tree-lined street, or a single tree near you. There is solace in knowing this ‘prescription’ for healing.
I had a friend who once said that jet lag was the spirit trying to catch up with the physical movement of the body flying from one place to another. Walking is an antidote to the wild speed at which we live our lives, to our insistence on rushing and doing everything quickly. It allows us to exist at a similar pace to our natural environment, even when we are in an urban setting.
Another beautiful thing about walking is that it doesn’t require a membership, a monthly pass or a sign-up sheet. Simply put on your shoes and walk out the door: find a street, field, sidewalk, hiking trail, bike path, backyard, front yard, local park, back road, long route to your friend’s house … and go. If you’re in a wheelchair, there are likely some routes that are more welcoming. Morning walk can shift to adapt to what you have going on each day. This was one of the critical elements that made this practice doable for me. I could cut the walk short or start an hour early should other things in my day require attention and time. There were some days when I needed an extra hour to prepare something for work and I would simply shorten the walk. Or if I was feeling sick I would wait until the sun came up and slowly walk around the neighborhood.
Walking may not be a powerful aerobic workout but it is perhaps the most powerful and injury-free form of exercise around. There is no shortage of scientific research to back up the effectiveness of adding walking to your routine. One study found that 10 to 12 minutes of walking increased self-confidence, mood and attentiveness. And, as we’ve already seen, walking in nature significantly reduces negative thoughts and improves brain health. Walking is a superpower. No question.
Here are answers to some frequently asked questions about my walks.
How many miles is your MorningWalk?
On average eight to 10 miles, but honestly the mileage and pace don’t matter.
What time do you usually walk?
I am generally out the door around 5 a.m.
Do you prefer walking alone or walking with others?
I need to walk by myself most of the time, but I love, love, love having company. During the pandemic, it was my primary way to socialize with friends.
Do you do any other workouts?
I don’t consider MorningWalk a workout, although every now and again I will add in a little saucy running for no other reason than a different pace feels good. As far as other workouts go, sometimes I hop on an ergometer (rowing machine). I spent many years as a competitive rower, so getting on the erg is a wonderful reminder of what it felt like to be super fit.
Does time of day matter?
For me, first thing in the morning is the most impactful time of day. I love seeing the world wake up. And starting my day with a few hours outdoors where I feel most at home has become an essential way to take care of myself.
How cold does it have to get for you not to go?
I always go. Every. Damn. Day. Over time, I have found the right gear to enable me to always go. Part of this practice was to overcome resistance/hurdles/loud voice in my head that would say “You don’t need to go … stay in bed … it’s too cold.” I love my headlamp, cozy hat, hand warmers and my puffy coat which feels like a hug.
How do you decide on a route?
There isn’t a science or logic to it. It is a bit of serendipity with a splash of convenience. The thing about a walking practice is that it can be spontaneous. No class time. No memberships required.
Why did you start when you did? Did you set out with a specific goal in mind a decade ago or did you just start walking?
My goal was simple: to spend more time outdoors. I realized that was where I was happiest and so I needed to build that into my day. It has evolved into something essential. It’s a practice that turned into a walk around the world.
How do you keep at it?
It has become easier over time. I now know that every walk is a good walk. Things are always better after walking. It took many walks to figure this out.
What are your favorite things to listen to?
I listen to music, podcasts, and books about half of the time and the other half is quiet, internal work.
How fast do you normally walk?
I don’t keep track, but I do eight miles in about 2 hours.
Roughly.
Do you do the same route every day?
I have about half a dozen routes I do regularly. I actually like the repetition because it feels familiar and friendly. Some of the walks I have done so often I can do them with eyes closed and simply focused on my breath.
What is the most surprising benefit you’ve found on your walks?
How waking up and immediately adding energy to the day impacts the whole day, positively.
Do you set a specific intention for each walk?
I intend to … however in reality some days it is all about walking the grumpies out or attending to a question. On my most thoughtful days, yes, I have an intention: gratitude, integrity, generosity.
What is your favorite MorningWalk?
Sunrise walk, by myself, on New Year’s Day. I feel such optimism and clarity in that moment.
If you ever had to miss a day, how do you think you would feel? Is the ‘undefeated’ feeling part of it?
I haven’t missed a day, so I really don’t know. I don’t mean for this to sound as if there is bravado embedded it in. There have certainly been very short walks, around the block, for example, when I’ve felt unwell. Is feeling ‘undefeated’ part of it? I don’t think so, instead my impetus is ‘always go.’ The familiar routine is a very grounding feeling.
What are the top three things you’ve learned about forming and maintaining habits?
Making a commitment to yourself and following through is love.
Meaningful habits happen step by step, not all at once.
Habits are powerful because they create neurological cravings.
Do you ever walk without your phone?
I always have my phone because I take a photo each day as a visual diary and an act of accountability. Also, it makes sense from a safety point of view.
What changes when you’re away from home?
The first thing I do when I am in a new location is look for a walking route. Often, I will use an app called AllTrails. (I also love iNaturalist when I am out and about for the identification of plants, birds, and bugs. This app allows you to tap into a community of naturalists.)
Do Walk: Navigate Earth, Mind and Body. Step by Step. is a collection of lessons, stories, tips, and a splash of inspiration. Click here to order your copy.
Libby DeLana is an award-winning executive creative director who has spent her career in the ad world. She started walking in 2011 and hasn’t missed a day since; as a result, she has walked the circumference of the earth. Her first published book is Do Walk: Navigate Earth, Mind and Body. Step by Step. You can connect with Libby on Instagram @parkhere or @thismorningwalk.