Walking is a simple exercise and yet provides many health benefits. The same is true with regular meditation practice with just a few minutes a day. In fact, two studies say that both walking and meditation are effective mood boosters and anxiety reducers.
The good news, it does not take long hours to do either. In the studies, researchers find that as little as 10 minutes a day of brisk walking and meditation are good mood boosters. Moreover, in another study, researchers say that meditation has some advantages over walking in terms of reducing anxiety.
Without a doubt, even with just 5 minutes of meditation provides great health and wellness benefits. And, it is beneficial for all people in all walks of life including those working in a corporate environment.
Walking and Meditation Work As Mood Boosters
Instead of staying inactive or sedentary, take a walk. Even better, do meditation prior to or after having a brisk walk. A lot of people these days from all ages are hooked on sedentary lifestyle practices.
Among these inactive lifestyles include sitting excessively for long hours watching TV, playing video games, or simply sitting for nothing waiting for the time to pass. While it may sound good at first impression, being sedentary can take its toll.
It causes various metabolic diseases and even results in a feeling of anxiousness. Initially, you may unknowingly feel the stress and eventually leads to anxiety. Fortunately, all these are totally avoidable with two simple activities such as brisk walking and meditation.
One study1 in the Health Promotion Perspectives find that with just 10 minutes of brisk walking and meditation can improve mood.
The study particularly looked at the effect of brisk walking and meditation on young adults. They found both are good mood boosters. And, although the study specified young adults, the benefits can extend to other ages, as well.
And, you don’t need to do both. Doing either brisk walking or meditation with a minimum of 10 minutes a day can boost mood. When you elevate your mood, anxiety or feeling of anxiousness does not have a room in your brain.
So, if you’re looking for simple, safe and natural mood boosters, start doing brisk walking or meditation. Or, even better, do both. Allocating 10 minutes of your day doing a brisk walk, or even adding another 10 minutes for meditation is just a fraction of your whole day.
Meditation Advantage Over Brisk Walk
For some people, doing both brisk walking and meditation is not an issue. However, if you are among those who want to choose one for some reasons, choosing meditation is a good decision over brisk walking.
A study2 in the American Journal of Health Promotion says that meditation is a preferred method of relieving anxiety symptoms.
Again, in this study, researchers focused on young adults with an average age of 21 years old. Just like the other study, 10 minutes doing meditation prior to or after walking decreased anxiety.
Amazingly, the researchers say the anxiety reduction is significant. However, walking alone without the meditation has no change in the level of anxiety.
The latter study suggests that one of the effective mood boosters is meditation. However, combining it with brisk walking makes it even more useful and effective.
With just as little as 10 minutes a day or when doing both can take only up to 20 minutes of your day offers a real relieve in anxiety while boosting your mood, as well.
Unfortunately, a meditation practice may sound intimidating for some people. This come from a notion that in order to meditate, it has to be done sitting for long hours. While it is true to some degree, starging a meditation practice simply requires as little as 10 minutes a day.
Particularly, spend these 10 minutes of your day first thing in the morning. When you get up out of bed, instead of picking up your phone checking stuff, sit in silence for 10 minutes. This short amount of time you spend can set your mood for the rest of the day.
When beginning a meditation practice, it is normal to have distracting thoughts. It is also important to accept and simply re-focus your attention in silence. Don’t resist the distracting thoughts but let it pass and re-focus.
The more you often and regular you do this practice, the better you become at handling distracting thoughts without putting judgement on them. In other words, regardless of the distracting thoughts you encounter, you are able to handle them without putting emotions on those thoughts.
Continue and make the meditation a habit along with brisk walking. These are good, safe, effective and natural mood boosters. Of course, you’ve got to combine this with good nutrition, too. And, one important note, avoid a low-fat diet as it can cause depression.