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5 Reasons That Walking Is the Best Meditation

5 Reasons That Walking Is the Best Meditation

As a health and well-being writer, I am constantly searching for ways that people incorporate meditation into their lives in a practical way. By now we’ve all heard of the benefits of meditation — it can lower stress and anxiety, improve immune function, and decrease pain. Now recently, scientists are even telling us it can increase grey matter in the brain, leading to better memory function, emotional stability, and mindful behavior. In short meditation is a bit of a wonder practice — if you can make it work for you.

The problem is, not all of us can. For some of us (me included) sitting in silence focusing on your breathing just isn’t practical. Not only can it be difficult to find that inner silence you’re looking for; at times, it can be hard to find literal silence if you live in a shared house, or have children, or a partner, or a dog, or a parrot.

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So recently I went for a walk, and not just your usual walk. Actually it was a hike: six days of walking with nothing to do but just think. Well, that’s the opposite of meditation right? The principle of meditation is to silence your thoughts. The interesting thing was that my brain ran out of things to think about pretty quickly, (particularly when the going got steep and all I could concentrate on were the three steps in front of me). After a few hours of walking, it suddenly hit me like a boulder — I was meditating, and there was no crossed legs or chanting involved.

This is why walking works for me, and can for you too.

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1. It clears your mind.

Unlike guided meditation, which asks you to clear your head of all thoughts (often producing the opposite effect), walking naturally allows your mind to go quiet. While you might start your walk thinking of everything that you need to do today, or this week, after a while, the rhythm of your footfall and movement acts as a focus, allowing you to just focus on the road ahead of you. Something that helps me with this is instrumental music, ( lyrics are distracting to your brain). The combination of walking while listening to melodic music provides a sense of calm that is difficult to find elsewhere.

2. You can do it (almost) anywhere.

While regular meditation requires you to find a quiet space where you can be alone, a walk can be done anywhere (with the exception of high rise buildings and space stations). You don’t have to trek up mountains, or across barren landscape to feel the effect of walking meditation, I have had equally peaceful walks through busy cities. The important factor is to be alone with yourself, even if you’re not physically alone.

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Listen to music, but put your phone on airplane mode — don’t check your texts, emails, or social media. Allow your mind to focus only on your walk, not the destination or distractions along the way, but on the act of walking, the rhythm of your footfall, knowing that you are travelling in a direction, but not getting caught up on where that is or when you will arrive.

3. It gets your body moving.

One of my biggest frustrations when it comes to traditional meditation is that my body is restless. It wants to move, or I can feel an ache in my arm, or suddenly have an uncontrollable urge to scratch my elbow. With walking, that is all taken care of already; your body is distracted — it’s moving in a constant rhythm leaving nothing to focus on but your mind. What’s more, because endorphins —those lovely exercise hormones— are being released, it allows your mind to contemplate things in a much more positive way.

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4. It connects you with nature.

 Studies have shown that connecting to nature on a regular basis, whether that is through walking, gardening, or animal care, can improve your mood and decrease stress, anxiety, and depression. Walking is the perfect opportunity to do this. Even if you live in a city, get to a park. Even if the weather is awful, enjoy the feeling of the wind and rain on your skin. Being in nature reminds us of who we are, of our connection to the world, and can allow us to see some of our more petty problems for what they really are.

5. It gives you the distance you’ve been searching for.

Whether you’re taking a stroll in a local park, or setting off on your own personal mountain odyssey, walking gives you both physical and mental distance from whatever issues may be bothering you. Once you’ve given your mind a chance to clear, and not think for a while, it allows you to approach the issue from a fresh perspective. You can be alone with yourself, and free to think over what’s going on without distraction, or input from an outside source. You often find that you return home with a completely different head on to the one you left with — calmer, clearer, and ready to start again.

Featured photo credit: to move seasonally by aya padrón via flickr.com

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Last Updated on July 13, 2020

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

Now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

    Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

    Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

    Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

    Intermediate workout for men

    This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

    This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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      Day 1: Chest, Shoulders and Triceps

      Chest

      Triceps

      Shoulders

      Day 2: Back and Biceps

      Back

      Biceps

      Day 3: Legs

      Quads, Glutes and Hamstrings

      Calves

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      Day 4:  Shoulders, chest, and Triceps

      Chest

      Triceps

      Shoulders

      Note:

      Every second week superset bench press and dumbbell flys.
      Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

      Day 5: Back and Bis

      Back

      Biceps

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      Advanced Workout Routine For Men

      Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

      It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

      Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

        Day 1: Chest & Back

        • Barbell Bench Press – work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Incline Dumbbell Press – 3 sets of 6-8 reps
        • Dips – 3 sets of 6-10 reps
        • Pullups – 3 sets of 5-8 reps
        • Pendlay Rows – 3 sets of 6-10 reps
        • Pulldowns – 3 sets of 6-10 reps

        Day 2: Legs

        • Squats: work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Leg Press – 3 sets of 6-10 reps
        • Stiff-Legged Deadlift – 5 sets of 5 reps
        • Hamstring Curls – 3 sets of 6-8 reps
        • Calf-Raise – 5 sets of 10 reps

        Day 3: Shoulders & Arms

        Day 4: Rest

        It’s your rest day. Rest your muscle to prepare for the next round of training.

        Day 5: Chest, Shoulders, & Triceps

        Day 6: Back & Biceps

        Day 7: Legs

        Final Thoughts

        So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

        Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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        Featured photo credit: pixabay via pixabay.com

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