Mindfulness Walking: A Simple Way to Boost Senior Wellness

Written By: Discovery Senior Living
Mindfulness Walking: A Simple Way to Boost Senior Wellness

According to the American Institute of Stress, 53% of adults identified stress as the lifestyle factor having the largest impact on their health. About 44% of seniors aged 50 to 80 report feeling stressed.

The next time you feel stressed while living in Shiloh, IL, try mindfulness walking. This meditative technique can improve your mental, physical, and emotional health.

How can meditative walking benefit your wellness in assisted living? Read on to find out!

What Is Mindfulness Walking?

Outdoor walking meditation, or mindful walking, encourages us to remain present while in movement. Focusing while our body is still, as with seated meditation, can feel challenging. Contemplative movement through mindful walking may suit you instead.

This form of meditation encourages mindfulness and self-awareness. Usually, we walk on autopilot. Mindfulness walking, however, involves thinking about walking while you're moving.

While practicing this technique, you'll engage the senses by focusing on the:

  • Air on your skin
  • Movement of your body
  • Feeling of the ground beneath your feet
  • Sounds and scents around you
  • Rhythm of your steps

You can practice walking meditation anywhere, whether you're on a city street or in a beautiful park. This technique isn't about the destination but the journey. It's versatile, allowing you to adapt it to your preferences and lifestyle.

Benefits of Walking Meditation for Elderly Seniors

According to a systematic review on physical activity, one 11-minute brisk walk may reduce your risk of:

  • Stroke
  • Certain cancers
  • Heart disease

Walking can also encourage socializing, improve your mental health, and boost your mood. Meditation, on the other hand, can offer senior stress relief. Here are a few benefits you may experience by combining the two.

Senior Stress Relief

Walking can:

  • Reduce cortisol levels
  • Improve blood flow
  • Increase endorphin release
  • Promote relaxation
  • Improve sleep quality
  • Improve your mood

Combined with mindful meditation techniques, walking can offer stress relief. Both may improve your mental and physical health.

Chronic stress, however, can increase your risk of serious health conditions, including diabetes and cardiovascular disease. The next time you feel stressed, step outside. Soaking up sunshine can boost vitamin D levels, which may improve your mood.

Combining mindfulness, deep breathing, and physical activity may help ease anxiety and stress. Mindful walking encourages the mind toward a state of relaxation. You can enhance emotional regulation and reduce your risk of serious conditions.

Cognitive Support

Mindful walking may improve your cognitive abilities. This technique encourages you to focus on your surroundings and the sensation of walking. Staying present and becoming more attentive may improve your:

  • Memory
  • Focus
  • Clarity

Socializing

According to the Centers for Disease Control and Prevention, about one in three Americans feels lonely. Social isolation and loneliness may increase your risk for:

  • Type 2 diabetes
  • Heart disease and stroke
  • Dementia
  • Depression and anxiety
  • An early death

Walking may encourage you to socialize more often. It may help boost your mood and reduce your risk of serious health conditions.

Explore your senior living community's activities calendar. You can join a walking or other calm routines in care to experience these benefits alongside friends.

Physical Wellness in Assisted Living

Walking can:

  • Improve digestion
  • Boost blood flow
  • Improve balance and strength
  • Help regulate blood sugar levels
  • Improve sleep quality

Regular walking and meditation may improve your overall wellness in assisted living. Feeling healthier and happier may enhance your quality of life.

Try a Mindful Activity for Aging Adults

Traditional seated meditation and walking meditation both encourage mindfulness. However, mindful walking encourages:

  • Movement
  • Outward awareness
  • Energizing the body
  • Stimulating circulation
  • Connecting with your environment

For traditional meditation sessions, explore your senior living community's wellness program. You can also enjoy yoga, tai chi, and other stress-relieving activities.

Before applying these tips, choose a location or walking path. Consider an area where you feel comfortable and can walk without distractions.

Focus on your breath. As you breathe in, imagine the air entering through your nose, filling your lungs, and exiting through your mouth. Focusing on your breath will distract your mind and help you focus on the present.

As you begin walking, look around. Consider:

  • Sights
  • Smells
  • Touch
  • Sounds
  • Tastes

Don't overthink it. Just observe before moving on.

Try to walk at a comfortable pace while keeping your back straight and shoulders relaxed. Synchronize your steps with your breath to find a natural rhythm.

Here are a few different mindful meditation techniques you can try.

Basic Mindfulness Walking

Ask yourself, "How do I know I'm walking?" to avoid moving on autopilot. Start by noting how your body feels with each step, including:

  • The ground beneath your feet
  • Changes to your body temperature
  • Your arms moving at your sides

Sync Words and Steps

If you struggle to focus on the present, sync words or phrases with each step. Start by counting your steps if you're not comfortable using a mantra.

Your mind may wander. Don't worry; that's normal. Direct your attention back to your steps each time.

Be patient with yourself. This takes practice.

Sensory Walking

Note your environment, including:

  • Sounds of birds or traffic
  • Humidity in the air or heat from the sun
  • The smell of flowers or fresh-cut grass

Focusing on your senses can help you remain present.

Body Awareness

Complete a body scan, starting at your feet and working your way up. Note the:

  • Feeling of pavement beneath your feet
  • Bend of your knees with each step
  • Movement of your legs
  • Slight turn of your hips
  • Your arms swinging at your sides
  • Sensations in your chest
  • Movement of the neck or shoulders

Gratitude

Add a gratitude practice to your meditative walking routine. For example, you can note:

  • The friends walking alongside you
  • Your beautiful, serene environment
  • Feeling healthy and strong
  • Being able to maintain your independence

Practicing gratitude can improve your mood and outlook on life.

Discover Senior Stress Relief

Mindfulness walking can boost your mood, improve your physical health, and relieve stress. Consider joining a walking group through your local senior living community.

Look no further than Addington Place of Shiloh Senior Living. We offer personalized care plans designed to meet each resident's unique needs.

Enhance the quality of your life with our engaging social activities, comfortable living spaces, chef-prepared homestyle dining, and senior fitness program. Contact us now to schedule your tour.

Related Posts