利用正念步行的6种方法

这步行的好处有据可查 -日常步行常规can improve cardiovascular fitness,降低心脏病的风险，，，，lose weight，，，，and manage conditions like hypertension, high cholesterol anddiabetes。相似地，正念candecrease stress，，，，curb cravingsand提高能量水平。When combined, you have mindful walking — a practice that supports both mental and physical health.

正念是关于当下的存在，并将意识带入任何给定的活动。而不是专注于您必须走多少英里或需要达到的步伐，而是要注意的是要注意自己的身体并变得more aware of nature和您的周围环境。专注于呼吸，身体的感觉和移动，微风在脸上的微风，手臂和腿一致工作以平衡和推动您前进的方式都是正念步行的各个方面。密切关注这些事情可以帮助您的表现并改善健康状况。

• 改善情绪：研究显示在多天的时间里走路可以减少心理疾病抑郁和焦虑，，，，while also boosting overall mood.

• 较低的应力水平：慢性应激can lead to negative long-term health consequences such as体重增加, digestive problems and heart disease.研究发现mindful walking can alleviate psychological stress; people who spent 10 minutes of mindful walking (and 40 minutes of walking total) eight times over four weeks reported a reduction in symptoms of psychological distress and improvements in overall quality of life.

• A stronger mind-body connection:通过专注于您的运动，呼吸以及您在散步期间的感受，您将改善身心连接。这种关系可以帮助您学习何时更加努力地推动自己，以及何时需要退缩以避免不必要的伤害。

• 提高性能：通过专注于自己的工作，而不是依靠分心来让您度过锻炼，您将更有可能专注于实现目标。研究显示可视化是提升性能的重要工具。

Learning to be mindful during your walks takes patience and practice, but these tips can help you succeed. Incorporate at least one mindful walk per week and build from there.

有一个pre-walk goalcan also be a good way to remind yourself of what you want to accomplish and keep you motivated. This can be fitness-related, such as减肥orbuilding strength，，，，or it can be something as simple as being grateful for the ability to be outside and enjoy nature while exercising. Similarly, setting goals related to完善您的表格，，，，improving your breathing technique or even采用更积极的心理前景可以帮助您从锻炼和提高表现中获得更多。更重要的是，research shows sharing your goals与他人一起可以帮助您更快地实现它们。

虽然不是强制性的安静的小径，，，，park或另一个宁静的环境会有所帮助，尤其是如果您是那种容易分心的人。在大自然上花费更多的时间是linked to reduced stress levels，因此请花点时间注意树木的外观，闻到新鲜的气味，并寻找您可能错过的任何野生动植物或细节。

It can be easy to let all the things you want to do (or your growing to-do list) cause extra stress. To prevent your thoughts from wandering, practice being mindful of one thing at a time. Take turns focusing on something like nature (the green trees, the shining sun) or something more workout-specific, like yourarm swingorcadence。

Being in a hurry to finish a workout is common, particularly when you have other obligations. Here are a few things you can do while you walk to refocus if you’re having trouble clearing your mind:

• 专注于简单的东西。This could be your feet touching the ground or how your weight shifts side-to-side. Another option might be to想想你的姿势，，，，walking upright with an engaged core, and how this feels different from when you’re tired and tend to hunch over.

• 注意您的感官之一。In particular, focus on one you might commonly ignore, like what you can hear or smell. Don’t let something unpleasant such as traffic bother you either, as being aware is what’s most important.

• Remember to breathe.您可以自我居中的最简单方法之一就是提醒自己呼吸。仅集中在吸气，呼气和空气如何通过身体移动以您可能没有意识到的方式将您与活动和环境联系起来。

是的，当您从中受益时，您可能会在这里和那里进行锻炼音乐，，，，a播客or another distraction to power you through. While this is OK some of the time, counting on distractions for the majority of your walks can ultimately hurt your performance. When practicing mindful walking, you’ll want to be engaged with how you feel, the efficiency of your stride, and creating calmness in the body. Blasting music or zoning out over details of what you’ll need to get done at work the next day makes this next to impossible. Pick at least two days per week to walk without distractions and see how you feel.

Once your walk is finished, take time to think about all the您从锻炼中获得的积极事物。请注意，您的感觉如何，并祝贺自己为健康和福祉做出积极的态度。拉伸任何疼痛或疼痛的肌肉and give a little extra attention to any areas that didn’t feel quite right during your walk by icing or泡沫滚动。Being in tune with your body and recognizing what you need to keep pushing forward tomorrow helps you stay in a positive mind frame.

要变得更加活跃，请尝试设定一个简单的目标，以增加（并跟踪）您的日常步骤。去“Plans” in the MyFitnessPal app并选择一个28天的步骤计划来学习提示以促进您的活动。