Taking walks helps you to relax effectively

There is an old Chinese proverb that says, 'Every journey - great or small - starts with a single step.' Few things are as effective at helping you to find balance and feed your spirit as taking that first step out the door. A simple fifteen-minute walk in the fresh air raises your heart rate and improves circulation, and can greatly boost your mood, thanks to the release of feelgood hormones that put you in a calmer, more focused frame of mind.

Walking is not just a way of getting from point A to point B or even of turbo-charging your metabolism; it is a means of re-acquainting yourself with what's really important in your life and in your community. Try these ideas.

Wake up a bit earlier

Get up and enjoy the thrill of breathing fresh outdoor air before anyone else does. Notice how much more peaceful and centred you feel for the rest of the day.

Climb something

Find a water tower, a hill or the highest look-out point in your area. Take in the view from the top, look towards the horizon, and forget your worries.

Seek the new

Life is a journey, not a destination, as the saying goes. Rather than focus on where you're going, be mindful of what you see along the way. Next time you take a walk in a familiar area, set yourself the challenge of finding something new and unexpected along the way. You might notice a bright red front door or a shiny brass doorplate, an unusual shrub or tree. This exercise turns a simple walk around the block into a meditative exercise, making you focus on the moment and really notice your surroundings, rather than letting your mind race ahead to future commitments.

Wander off the beaten track

Try straying from your usual route. Be stimulated by new neighbourhoods and people, and appreciate the challenge of finding your way home.

Find the four elements

Balance your subtle inner energies and feel more in harmony with your surroundings by finding a place on your walk where you can experience all four elements: earth, air, water and fire. For example, you could walk on the grass (earth) near a fountain or creek (air and water) while enjoying the sensation of the sun (fire) on your face and body.

Walk with gratitude

As you walk, think of all the things you're grateful for in your life: happy, healthy children; a warm bed; friends who stand by you; a bird swooping overhead. Repeat the thought either in your head or out loud as a mantra, e.g. 'Thank you for the beautiful bird', or 'I'm so glad the boys have a sunny afternoon for tennis practice'. Sounds simplistic, but forcing your brain to focus on positive and meaningful connections in your life is one of the easiest ways to calm down and regain perspective. It's impossible to feel scattered and stressed when you are acknowledging all the things you're grateful for.

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