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We all know walking is good for our health. It improves bone and muscle strength, helps with balance and coordination, and reduces the risk of conditions like diabetes and high blood pressure. Plus, it’s incredibly beneficial for our mental health and can be a powerful way to relieve stress and anxiety.
However, it can be difficult to find time or motivation to walk as much as we should. And sometimes, no matter how much we try to increase our daily step count, completing thousands of steps a day doesn’t always seem possible – or desirable.
So why not try combining walking with another activity? Not only can this make walking feel more interesting and enjoyable, but it can also be a way to tick tasks off your to-do list and get more things done.
To help make it seem more appealing, here are 12 different rewarding activities you can do while walking.
1. Listen to an audiobook or some music
If you enjoy reading but can’t seem to find time to get into a book, why not listen to an audiobook while going for a walk?
Audiobooks are becoming increasingly popular, and for good reason. They allow you to get completely immersed in a story while doing other things. You can listen to audiobooks while cooking, cleaning, working out, or driving – but walking might be the most enjoyable and beneficial way to lose yourself in a book.
Heading out for a walk while listening to your book is a fun and healthy way to get some me-time. If you have an Amazon account, you can trial whether audiobooks are for you with an Audible membership. Whatever types of books you’re into, there are audio versions for everyone. Have a read of our article, 14 of the most popular audiobooks, to get inspired.
Of course, you don’t have to listen to audiobooks while walking. Listening to music can be restorative, invigorating, and relaxing – so if you don’t already use Spotify, you might like to check it out.
Spotify is a digital streaming site home to millions of songs and podcasts, and it’s great for discovering new artists as well as listening to old favourites. Spotify is free, but you can upgrade to a premium account if you don’t want adverts interrupting your flow. Premium users even get 15 hours a month of audiobook listening included with their membership, so it’s a great all-round platform.
For ideas on what to listen to, check out our article: 10 of the best Spotify playlists for every mood.
2. Practise mindfulness
It’s easy for our thoughts to wander and for the things we’re worried or stressed about to creep into the forefront of our minds, no matter how hard we try to focus on the present. But mindfulness is a great way to counteract this, as it’s a technique for bringing your attention to the present.
Practising mindfulness while walking can be pretty straightforward: it’s all about focusing on the moment and observing the sights, sounds, and smells you encounter.
If you prefer guided meditations, you can download the Headspace app and try their walking meditation. Headspace isn’t free, but you can do a free two-week trial to see if it’s for you. Mindfulness platforms you might also like to check out for free include Smiling Mind and Insight Timer.
Alternatively, you can listen to a free 12-minute walking meditation on the Mindful website – or, just head out by yourself and try to appreciate your environment in brand new ways. What can you see, hear, and smell? What new thoughts are coming to you? How are you feeling?
Aside from gaining a new appreciation for your surroundings, you may find you return home feeling relaxed, refreshed, and re-energised.
If you’re interested in mindfulness, you might like our mental fitness flow sessions over on Rest Less Events.
3. Learn a language
If you’d like to learn a new language but have struggled in the past, you might be interested to know that walking can boost your learning abilities.
Studies show that the hippocampus – the part of the brain responsible for learning and memory – grows as you exercise and becomes fitter. Other research even suggests that walking while learning a language makes it easier to pick up new vocabulary and retain information.
So, why not use your walking time to learn a language via a free app like Duolingo? Simply plug in your headphones and go! Some other language apps that offer entirely hands-free learning include Pimsleur, FluentU, and Rosetta Stone.
You can read about the benefits of learning a new language on our website. And, if you’re unsure which language to start with, you’ll find some ideas in our articles: 9 most spoken languages that are useful to learn and 6 languages that are easier for English speakers to learn.
We also run language events over on Rest Less Events, which you may find useful alongside your independent learning.
4. Immerse yourself in a new topic
If you’re not particularly interested in learning a language, but you’d still like to reap the benefits of expanding your mind while on the move, you could consider using your walking time to learn something else.
For example, maybe you’d like to learn about stocks and trading, delve into physics, or find out more about health and nutrition. The benefits that walking has on memory and retention apply regardless of what you’re learning. Who knows, maybe it could lead to a lifelong passion or even a new career?
Other than listening to audiobooks, you could also give educational podcasts a go. There are thousands you can access with a Spotify membership. Alternatively, check out this article from PC Mag to learn some of the best places to listen to all kinds of podcasts.
Our article, How exercise can lead to better brain health, has more information about how exercise can benefit learning, too.
5. Practise photography
No matter how well you know your local area, it can look quite different through a viewfinder – and taking photos while you walk is a great way to get a new perspective on your neighbourhood.
The beauty of living in a digital age is that you don’t need to walk with a heavy DSLR camera around your neck. These days, smartphones can take exceptional, professional-looking photos, so most of us already have a camera on hand.
You could go walking and see what strikes you – or you could set out with a particular theme in mind, such as trees, cars, old buildings, or pedestrians. The opportunities are endless, and once creativity starts to flow, you might find that time runs away from you.
To find out more about how to improve your camera skills, you might find these articles useful…
6. Pick litter
Picking up litter while walking can be a rewarding activity for several reasons.
The most obvious is that it can give you a sense of purpose and help you feel more connected to your community. When you take the initiative to pick up litter, you’re caring about your surroundings and taking action to improve them.
Picking up litter can also encourage mindfulness. As you walk and scan your surroundings for litter, you have to focus on the present, which can help you feel calmer and more centred, and may even reduce stress.
Plus, picking up litter can be a great form of exercise. Squatting, bending, and reaching to pick up litter can help you build strength and flexibility.
You can decide to pick litter alone, or you may like to join a group, which you can do through the Cleanup UK website.
7. Practise gratitude
Gratitude is a form of optimism that encourages us to feel happier and more fulfilled, and focus on the things we have, rather than fixating on what’s missing. Gratitude can be important when facing life’s challenges because it can help us maintain emotional balance.
Because walking is often a solitary activity, it can be one of the best times to practise gratitude. Going for a crisp morning walk can make you feel grateful for the things you often overlook – for example, the beauty of the early-morning misty air, and the strength of your body as you stride.
This can make it easier for you to acknowledge all the other positives in your life: a warm home, perhaps, a loving animal companion, or opportunities for the future.
Practising gratitude has been shown to improve physical and mental health, improve sleep, build resilience, and decrease stress. So, incorporating gratitude into your daily walks can provide significant rewards in many areas of life.
To find out more, check out our article: How practising gratitude can lead to a happier life.
8. Chat to family or friends on the phone
Staying connected to friends and family is important for our mental health. For example, it can help tackle feelings of loneliness. Sometimes, however, it can still be tricky to find the right time or headspace to give loved ones a call…so why not chat to them while walking?
When you’re out walking, you’re free from the distractions at home – whether that’s the dog barking or dirty dishes sitting in the sink – and are more able to focus on speaking and listening. Plus, when chatting away with a loved one, the time can fly by, making those 10,000 steps a day far more achievable and enjoyable.
Just like walking, chatting with loved ones can significantly boost mood and wellbeing. So if you’re feeling low or isolated, calling a friend while walking might be the perfect solution.
If you have regular meetings at work, why not give video calling a miss and ask if you can take a walking call? Not only does this mean you’re getting some low-impact exercise, but getting outside and enjoying the fresh air can re-energise you.
You might also find that creativity comes more easily when you’re walking, and you’re better able to think of solutions to problems.
9. Write something
Admittedly, writing in the traditional sense while walking doesn’t sound like the most sensible idea, but that doesn’t mean you can’t put words down while strolling.
Whether you’re writing a poem, working on a book, putting together an important email, or writing a journal entry – voicing your ideas on your phone is a great way to save time. Sometimes, recording a voice note helps you get a new perspective on your thoughts and feelings.
You could consider downloading a voice-to-text app like Google GBoard (iOS/Android) for free, or Otter (iOS/Android), which offers a free basic account. These apps will allow you to turn spoken words into text.
Or, if you don’t mind typing your thoughts, you could play your recording back when you get home. Hearing your words spoken out loud is a great way to pick up on what works and what doesn’t, so this is a great technique for editing your writing.
We’ve previously written about the power of journaling; how it can improve mental health, aid learning and development, and boost memory and comprehension – so why not use your daily walk to start practising this rewarding habit?
10. Go geocaching
If you have a real sense of adventure – and the thought of a treasure hunt has always been appealing – you might like geocaching. This is an enjoyable outdoor activity where you look for small, waterproof, hidden treasure boxes.
Thousands of geocaches are hidden throughout the country, whether tucked away in tree branches, buried on beaches, or hidden behind a postbox.
To find geocaches, you just need a GPS-enabled device and the free geocaching app. After that, all you have to do is follow the coordinates (or waypoints) and locate the hidden treasure.
Geocaching is an exciting and original way to walk more and discover new places. Give it a go, and you might find an enduring new hobby. Head over to the Geocaching website to download the app and learn more.
11. Raise money for charity
If you’re looking for some seriously powerful motivation to keep walking, why not think about walking for charity?
There are many charity walks to get involved with, from brisk 5km walks to epic, long-distance treks and marathons. And whatever type of charity walk you’re interested in signing up for, working towards it is a great way to boost your fitness and endurance. Plus, knowing you’re raising money for an excellent cause is great motivation to keep putting one foot in front of the other.
You can do charity walks solo or with friends and family. The first step in planning a charity walk is deciding on your charity – so first, have a think about which causes are most important to you.
For more information, you might like to check out these charity walk pages: Mind, Cancer Research UK, Marie Curie, Alzheimer’s Society, and British Heart Foundation (BHF).
12. Problem-solve
If there’s a problem you’re worrying about – or a decision you’re finding difficult to make – one of the best things you can do is head outside and walk.
Multiple studies show that walking helps boost creativity, generate new ideas, and provide a new perspective. Plus, because oxygen intake increases while walking, it can also help you feel calmer and clearer-headed.
Walking is so beneficial for problem-solving that it’s formed part of the daily routines of some of the world’s top thinkers. Tchaikovsky walked every morning before working on his music, Einstein liked to stroll on the beach when he needed to think about a challenging problem, and Steve Jobs famously preferred to conduct his meetings while taking a stroll. As German philosopher Nietzsche stated more than 100 years ago, “All truly great thoughts are conceived by walking.”
You don’t need to walk long distances or work up a sweat to reap the benefits of walking. Simply stepping away from your situation, heading outside, and walking around the block can provide the distance you need to approach an issue from a new angle.
Final thoughts…
Walking is incredibly beneficial for our physical and mental health, but combining a walk with a rewarding activity can make it even more enjoyable.
No matter how much time we spend at home, it can be tricky to find the time and incentive to do things like learn a new language, write in our journals, call an old friend, or appreciate the smaller things in life. Therefore, getting into the habit of doing these things while walking can be the perfect solution.
Heading out for a walk can provide the perfect opportunity to get some space, enjoy some you-time, find creativity, and reconnect with both nature and your loved ones. And arriving home feeling like you’ve achieved something of note is just another bonus.
For more tips on staying active, you can visit our fitness and exercise section. Or, why not check out the fitness events running over on Rest Less Events? There’s everything from functional strength training to Tai Chi and Pilates.
Do you have any hobbies or activities you like to do while walking, or are you thinking about trying some of our suggestions? We’d love to hear about your walking experiences in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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