How To Boost Your Productivity With A Daily Walk

Walking is one of my favorite physical activities because it’s so simple to do and provides myriad health benefits. While walking at any time of the day can be beneficial for health, I prefer to start my days with a walk. In my experience, starting the day with a walk boosts my mood, clears my mind, and gives me a level of focus that I carry with me throughout the rest of the day. If you’re looking to boost your productivity, taking a walk may be the magic pill that you’re looking for. Here’s why:

The Connection Between Walking And Productivity

Walking isn’t just about getting steps in, losing weight, or improving cardiovascular health. Research shows that taking a walk, especially outside in natural environments, can stimulate creativity, reduce stress, and enhance overall mental performance. ​

1. ​Walking Enhances Creativity According to a study by Stanford University, walking boosts creative output by an average of 60% compared to sitting. This is because the low-intensity nature of walking allows your mind to wander, which encourages you to think creatively. It also allows your brain to reset and declutter, keeping your mind open to new ideas and thoughts.

2. Walking Improves Focus You may have noticed that when you spend hours working ona task without a break, your mind gets fuzzy and your ability to be productive starts to decrease. Taking a break to walk outside can reduce mental fatigue while helping to restore your attention and increase your ability to concentrate on tasks. This phenomenon, known as “attention restoration theory” suggests that exposure to natural settings during a walk refreshes the brain's capacity for focus.

3. Walking Increases Productivity If taking a break to walk outside can enhance creativity and improve your focus, then it stands to reason that taking time away from your desk for a quick stroll is likely to optimize your productivity, not reduce it. Taking a walking break can help you return to tasks with renewed energy and better problem-solving abilities, allow you to work more productively with less stress.

How to Incorporate Walking Into Your Daily Routine

Now that you know the benefits of taking a walk to boost productivity, let’s explore how you can get it done. Here are some practical ways to integrate walking into your daily life:

1. ​Start Your Day With A Walk Taking a walk in the morning can set a positive tone for the day. It helps clear your mind, prioritize, and prepare mentally for the tasks ahead.

2. ​Walking Meetings Instead of sitting in a conference room, suggest a walking meeting with your colleagues. Of course, this may not be possible under all circumstances, but if you can, you may find that your walking meetings result in better idea generation and engagement.

​​3. Break Up Your Day Schedule short walks between work blocks to reset your focus. Even a 10-minute walk can make a big difference in productivity.

4. Use Apps And Technology Fitness trackers and walking apps can help you stay consistent while holding you accountable. Using an app that will send you notifications can snap you out of your stress-induced mental haze and encourage you to take a refreshing walk. They're also great at keeping you motivated to walk consistently.

5. Combine Walking With Other Habits You may still be concerned that you’re not being productive enough while out on your walk. If this is the case, you can continue being productive by listening to a podcast, audiobook, or even a work-related lecture while walking. This multitasking approach ensures you’re learning or staying informed while moving.

6. Use A Treadmill & Standing Desk If you work from home and can’t find the time to get outside, you can still get your steps in while continuing to be productive. Investing in a treadmill and a standing desk can allow you to work while walking, which in my experience can keep your mind clear while you walk.

Tips to Maximize the Benefits of Walking

To reap the most productivity benefits, consider the following tips:

• Opt For Green Spaces: Whenever possible, head outside into nature for your walks. Find a local park or a nature trail, or anywhere that will allow you to be immersed in nature. Research indicates that walking in natural environments has a more profound impact on reducing stress and improving cognitive function.
• Be Mindful: Mindful walking can amplify its mental health benefits. Pay attention to your surroundings, breathe deeply, and focus on the rhythm of your steps. Taking the moment to focus on something other than work can help you return to your responsibilities with renewed energy and clearer perspectives.
• Stay Consistent: Aim for at least 20-30 minutes of walking daily. This doesn’t have to be done all at once; even taking multiple 10-minute walks throughout the day can be beneficial. Staying consistent will compound your productivity and mental clarity gains over time.

Final Thoughts

Walking is a simple yet powerful habit that can significantly boost your productivity. By enhancing mental clarity, improving focus, and reducing stress, a daily walk can become an important tool in your toolbox for success in both your personal and professional life. Start small, stay consistent, and watch how this seemingly small habit can lead to big changes.

Need help planning your walking routine? Schedule a coaching consultation & I'll help you out!

Resources

Oppezzo, M., & Schwartz, D. L. (2014). Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition. https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf