I can confidently say with 100% certainty that I have my best ideas when walking. My mind relaxes, my body energizes, and my heart finds a healthy rhythm. There were many times over the last couple of years when I was feeling stressed, overworked, and burnt out. I instantly felt better when I took a break, stepped outside, and got my steps in.

My anecdotal account of the power of steps is supported by research published in the journal PLOS ONE; exercise profoundly impacts cognitive function and overall health.

The study showed that walking could improve one's creative output by up to 60%.
The researchers say that exercise reduces stress and increases blood flow to the brain, thereby increasing brain activity.

The PLOS ONE study involved more than 1,000 participants, each required to complete various tests to assess their cognitive functions. Research showed that individuals who walked regularly compared to their counterparts who did not have:

Better spatial awareness.
Improved working memory scores.
Reduced anxious feelings and more relaxed.
A general overall positive impact on mental health.

6 Ways to Fit a Walk into Your Day

#1. Rise & Shine

Start your morning and mind with fresh air and a jolt of endorphins. Oprah starts each day with a morning walk, which she says helps her stay centred and focused throughout the day.

If in-person: try walking to work or school.

If virtual: enjoy a quick spin around the block with your first cup of coffee.

#2. Personal Unplug

Relax, reflect, and let your mind process the day’s thoughts and efforts. Take a break from your responsibilities and let your mind wander.

Silent all notifications
Leave the devices at home

#3. Professional Power Walk

Get your meeting moving. Ditch slides and digital distractions for quality time focused on ideation, problem-solving, or sharing general updates.

If in-person: invite people to take the meeting on the move

If virtual: give people the heads up and promote the motion.

#4. Step & Learn

Walking stimulates cognitive functions and is an excellent forum for learning and development.

Try listening to a podcast, webinar, eBook, or article as you work towards your step goal.
The next time your company has an all-hands meeting, grab your earbuds and runners (and put yourself on mute).

#5. Sharing is Caring

Find a personal walking buddy. A walk is a great time to catch up. You are less distracted and can focus your attention on the other person.

Challenge a loved one to a daily step challenge.
Join a local walking group (check your community centre).

#6. Happy Hour

After a long work day, we all want to unwind, destress, and shift mainframes from professional to personal. A walk clears the mind and helps you leave the office at work.

If in-person: try walking home from work or school.

If virtual: end each day with a walk to a park or an urban adventure.

The Creative Benefits of Walking: A Simple Habit for Better Ideas

A daily walk allows you the time and space to nurture your best ideas while reflecting on your own or when you take the time to chat with someone. Walking removes distractions and allows our minds to wander and find inspiration in the world around us.

A researcher at WRAIR, Allen Braun, lectured about how de-focused engagement can support an individual's creativity. According to Allen, relaxing from executive functions allows our minds to wander, which can be the hallmark of imagination

Walking gives your mind a break. You get to not look directly at a screen and pause from thinking analytically, which lets you tap into your imagination and problem-solving skills.

Try a daily walking goal or workplace walking challenge and focus on the improvements you feel in your cognitive functions through a daily walk. During your walk, you will feel the increased blood flow to your brain and improved energy throughout the day. As a result, you will be more focused and productive at work!

Famous Walkers

Many famous CEOs, inventors, writers and artists have also cited the importance of walking in their lives.

Steve Jobs famously loved walking and attributed walking meetings to his most productive periods during his time at Apple. He claimed he was much more productive when taking a walk than sitting at his desk indoors and would host walking meetings, leading to some groundbreaking innovations.

Nikola Tesla was such a disciplined walker that he always had his sneakers. When he travelled from one place to the next, he would walk as much as he could instead of taking the train. Tesla walked between 8 and 10 miles (13 and 16 km) per day.

Similarly, Isaac Newton once remarked, "I cannot conceive how a man can think rationally who does not walk barefoot much of the time.".

Walking Reduces Burnout

Are you feeling overwhelmed at work? Need help focusing correctly? Humans are endowed with a primal urge to wander and explore. Walking allows us to reconnect with this instinct and unlock a positive mind frame—many people struggle to meditate and practice mindfulness and have similar success going for an unplugged walk.

Next time you feel overwhelmed and stressed, go for a Personal Unplugged walk and give yourself a few minutes walking to find a fresh perspective and release some stress. A walk before or after a conflict is an excellent way to cool off and let a calmer head prevail.

Walking Improves Physical Health

Heart Health

Improve heart health Studies have shown that regular walks can reduce the risk of stroke, heart disease, and diabetes. It can also lower high blood pressure and increase life expectancy. For example, a Harvard School of Public Health study found that regular exercise can reduce the risk of coronary heart disease by as much as 30%.

Personal Mobility

Walking can improve bone density, muscle strength, and posture. In addition, it can enhance balance and prevent falls among the elderly.

Pain Relief

Walking promotes the release of endorphins – the body's natural painkillers – which can make you feel better physically and mentally. Walking can help ease the symptoms of arthritis and chronic conditions such as osteoporosis and fibromyalgia.

Get Stepping!

So do yourself a favour and make walking a priority. You will find the impact empowering, and soon, you look forward to spending more time on your feet. Let me know if walking has helped improve your creativity.

How to Unleash Your Creativity with Walking