Do mental exercises while walking

Almost every good stress management program includes some form of exercise. Regular exercise helps reduce tension, maintain proper weight, induce sound sleep and, for many, produces a feeling of self-confidence that occurs when accomplishing a defined goal.

For many individuals, walking is an excellent form of exercise. Many authorities in exercise physiology state that for most people brisk walking may be the best form of exercise as it reduces tension, melts away the pounds and achieves good health.

In assisting many individuals in starting and maintaining a walking program, I found that boredom during walking was a common complaint. If you need stimulation while walking, let me suggest some mental exercise.

• Assuming you are walking in a safe place, free from traffic, try listening to music with headphones, attached to a radio or tape player. You may choose the classics or the current pop hit. You may wish to listen to old radio tapes, mysteries or comedies or to books on tape.

• A friend of mine has written several short stories by dictating into a hand-held machine while walking. He says his creative abilities have been enhanced by the combination of walking and writing.

• If you walk in a mundane, unexciting place, try visual imagery. In your mind’s eye, imagine that you are walking on a beautiful beach, listening to the waves, smelling the salt air and feeling the sea breeze against your face. Project yourself onto a mountain trail beside a stream, hear the lapping of the water flowing over the rocks, breather the pungent smell of the forest around you and feel the warmth of the sun on your back. With practice, this technique will become easy and enjoyable. Individuals who have learned to practice imagery say their walks take on a new form and adventure each time they set down an urban street, around an indoor mall or even in their own neighborhood.

• A change of routes may relieve your walking boredom. Is there a college campus near you that might provide scenic surroundings? What about a walk through the local zoo? What about a park you have not visited before? Try a historic tour through an area of local interest. Even a neighborhood across town might provide scenic and different surroundings.

• Finally, don’t’ overlook the most obvious and perhaps the best way to combat boredom while walking. Join a group where conversation is part of the walking experience. There is always an opportunity to meet new friends, learn new things and exchange new ideas.

Gadgets galore are available for this popular exercise. You can add wrist, ankle or waist weights, a pedometer, stopwatch, a walking stick and of course the latest sports fads in jackets, sweaters, socks and hoods. Nothing is essential, however, except you, comfortable clothes and good walking shoes. Just don’t let yourself fall into the trap of not exercising because you think it is boring. It can be stimulating and will always be rewarding.

Harold H. LeCrone, Jr., Ph.D. Copyright 1989