Let’s break this down so that you don’t get stressed over the thought of traditional ways or being mindful, of meditating!
Forget what you’ve heard—mindfulness doesn’t have to mean sitting cross-legged on a cushion while your dog stares at you like you’ve completely lost it. In fact, mindfulness can be as simple as walking, breathing, and just being aware of your surroundings. Yes, you can turn your daily stroll (or your dog’s daily squirrel-chasing adventure) into a stress-busting, mind-calming, peace-inducing activity. Intrigued? Let’s talk about mindful walking.
For women over 60, taking a mindful walk in nature is one of the easiest ways to refresh both your body and mind. Plus, it’s way less pressure than trying to master yoga poses that sound like exotic birds. I mean, do we really need to stand on our heads to find peace? (Spoiler: no). Over the next 21 days, you’ll see how adding a little mindfulness to your walks can help you feel more present, less stressed, and maybe even a little more joyful—no spandex required.
Why Mindful Walking?
If you’re over 60, you’ve earned the right to walk at your own pace—no marathon training needed. Walking alone has a ton of benefits: it strengthens your muscles, supports your joints, improves circulation, and helps with balance. And if you’ve ever heard someone say, “You should meditate,” but felt like sitting still wasn’t your thing, mindful walking could be your sweet spot.
Walking mindfully means focusing on your breath, your body, and the world around you. Instead of zoning out or letting your mind race through your to-do list, you simply let yourself enjoy the moment. It’s like hitting “pause” on the chaos of life, which—let’s be honest—we all need sometimes.
And here’s the best part: you don’t need any special equipment or a designated space. Whether you’re strolling through a park, around your neighborhood, or just in your backyard, you can turn any walk into a mindful one. Add your dog, or two in my case, as your walking companion, and boom—you’ve got a built-in buddy to keep you motivated. Even if they’re more focused on sniffing things than on inner peace.
Note: I’m Still a Work in Progress
I’ve started my own project to get super healthy by the end of 2024. I’m only 10 days in, and just a few days ago, I gave up alcohol. Funny thing is, once my mind agreed to it, it was so simple, and I feel incredible. Here’s what really shifted my thinking: instead of focusing on giving something up, I realized I was gaining a whole new life.
I owe a lot of this mindset shift to some awesome podcasters who helped me see that alcohol was holding me back. Mel Robbins ( @melrobbins ), Andrew Huberman ( @hubermanlab ), and Chalene Johnson (@chalenejohnson ) all dropped some serious knowledge on how alcohol affects us, and that insight made all the difference.
The 21-Day Mindful Walking Challenge
This isn’t a challenge that’ll leave you sweating or sore. The 21-Day Mindful Walking Challenge is about gradually adding mindfulness to your daily walks, one simple tip at a time. It’s a “get-fit-mentally” plan that doesn’t require a gym membership, and your dog can be your accountability partner. (Fair warning: they might demand treats as payment for their services.)
Every day, you’ll have a new focus. Some days, it’s as easy as paying attention to your breath. Other days, you’ll focus on gratitude, body awareness, or just noticing the nature around you. It’s like a slow-and-steady transformation, except instead of becoming a fitness guru, you’re becoming a calm, centered, walking goddess. Or, you know, something like that.
Subscribe to my YouTube channel HERE. I’ll be posting daily shorts for these 21 days. (Do me a favor and hit the ‘thumbs up’ button. I’m really needing help to grow my channel so I can help more women over 60 engage with their health.
I’ve incorporated these walks into my 25-day Velovita (<<<=use this link to see all the products I use) challenge so you may hear me talk about that too, but this Mindful Walking is something I’ll be doing for life! I simply want you to focus on getting the first 21 days in. Then we’ll tackle that life-long thingy next.
A Sneak Peek at a Few Tips
Day 1: Breath Awareness
Let’s start with the basics: breathing. As you walk, simply notice your breath. Inhale deeply through your nose, and exhale through your mouth. Sync it with your steps—breathe in for four steps, hold, and exhale for six. It’s a simple way to calm your mind while moving. Plus, it helps distract you when your dog suddenly pulls you in five different directions. Breathe in… breathe out… and try not to trip over the leash.
Day 3: Gratitude Walk
Today’s focus is on gratitude. With every step, think of something you’re thankful for. Your health, your family, or even just the fact that you remembered to wear comfortable shoes. Gratitude has a way of making everything feel lighter—even that uphill stretch you always dread. And if you run out of things to be grateful for? Be thankful your dog hasn’t found a mud puddle yet.
Day 18: Walking with a Smile
This one’s easy. As you walk, simply smile. It sounds too simple, right? But smiling releases feel-good hormones and actually makes you walk a little lighter. And, bonus: if you smile at strangers while walking, you’ll either brighten their day or make them wonder if you’re up to something. Either way, you win.
How to Make It Work for You
I know what you’re thinking: 21 days sounds great, but life is busy. The good news is that mindful walking doesn’t require a ton of time. Start with 10-15 minutes a day, and build from there. You can fit it in before breakfast, during your lunch break, or even as a post-dinner stroll. The key is consistency—and if you have a dog, they’ll help keep you on schedule. (Dogs don’t care if you’re mindful or not, as long as you take them outside.)
And remember, there’s no test at the end. The goal is to slowly build mindfulness into your routine, one step at a time. You don’t need to be perfect; just be present.
Walking with Nature as Your Companion
One of the best parts of mindful walking is connecting with nature. Whether you’re in a lush forest or simply walking by some well-kept bushes, nature has a calming effect. Maybe it’s the sound of leaves rustling, the feel of the breeze on your skin, or the sight of a butterfly landing nearby. Nature has a way of grounding us, reminding us that there’s beauty all around—even in our own backyard.
And if your “nature” is just the one tree on your street, don’t worry—it still counts. Nature’s where you find it.
Join Me!
Ready to join the 21-Day Mindful Walking Challenge? It’s an easy, relaxing way to add a little peace and calm to your life. Plus, your dog will appreciate that you’re finally slowing down to enjoythe walk instead of rushing to get back inside. So grab your walking shoes (and maybe some dog treats), head outside, and start walking into a more mindful, less stressed you.
And remember: breathe, smile, and watch out for that squirrel!
I love you all dearly,
~Lisa Renee