How to turn a good walk into a great one this fall

West trail at Lake Sylvia State Park, Washington. © REBECCA BAILEY 2022

Fall is a fantastic season for taking a walk. Especially on a cool, sunny day. The earthy smells, saturated colors, and crunchy sounds make every step so energizing! You’d have to live under a rock if you haven’t heard about the many immune boosting benefits from walking. It lowers blood pressure, improves sleep, and reduces stress to name a few. Here are five ways to help you get even more out of your walk.

Set a simple intention
An intention is like a mini-plan that will keep you walking and focused on your surroundings, rather than lost in thought. Some intention examples, include, I will be aware of my surroundings, I will notice all of the flowers, animals, birds, or trees (pick one or two), I will be present, I will embrace this fall walk with all my senses.

Notice how your body feels.
As you begin your walk, scan your body from head to toe. Notice how your feet, legs, and arms feel. Straighten your posture with shoulders back and arms loose. Thank your body for giving you the physical stamina to do this. Make sure to find a pace that feels right for you. If you are with others, set the pace together.

Start on a positive note
Approach your walk with a sense of adventure, curiosity, and discovery. Begin to pay attention to the season’s natural beauty. Are there giant trees with breathtaking colors? How about a sweet little pond? Or maybe a lake. Can you walk through any display gardens? Can you stomp leaves. Maybe your walk is along a bluff with a gorgeous view. Can you hear waves crashing? Look for things you’ve never noticed before and find interesting. Taking in all of this natural beauty is when the healing power of nature kicks in. You begin to experience a natural mood-boosting energy. It’s a powerful way to improve your emotional well-being.

Let go of your stress
If something is going on that you need to process mentally, give yourself five minutes, then let it go. You can revisit it another time. This walk is for you now. You might be amazed at the insight or clarity that often comes later in a walk. Tuck a small notebook in your pocket to capture these.

End with a simple grounding practice
After your walk, find a place to sit for three to five minutes. Although formal meditation in nature has great benefits, I’m not talking about that here, but continue to keep your thoughts at bay. Feel the solidness of the earth beneath you. This quiet time will let your body and mind absorb the powerful natural energy that you have just experienced. Continue, to feel the uplifting energy as you did while walking. It’s there. You just have to settle in and claim it. It won’t take long. And, before you know it, you’ll be back for more.

Happy walking!

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If you plan to visit the Seattle area, here are links to posts about urban nature parks in the Puget Sound region. These parks all feature great walking paths in beautiful settings. Washington Park Arboretum and Kubota Garden Park are especially beautiful this time of year. Check them out.
Hiram Chittenden Locks
Mukilteo Light House Park
Bellevue Botanical Gardens
Kubota Garden Park
Washington Park Arboretum,
Richmond Beach Salt Water Park
Volunteer Park
Green Lake Park
Gas Works Park.