10,000 steps a day… this number has the world hooked. And I was hooked too! For long, I was entranced by the pedometer and smart watches, which showed me the number of steps I walked daily. Call me a late entrant, but you see I had never calculated my steps ever in my 50-year-old life. As a Gen Xer, walking was normal until the internet boom and we all became couch potatoes and digital slaves.

Intrigued by the origin of this ‘magic number’, I discovered it stemmed from a Japanese marketing campaign during the 1964 Tokyo Olympics. The Japanese symbol for 10,000 resembles a man walking and since 1964, this has become a global rage.

The number intrigued scientists too and many researches have been done to see the benefits.

Research suggests that walking 9,800 steps a day is the “optimal dose” for lowering the risk of dementia by 50%. Getting your 10,000 steps done outside can help relieve symptoms of anxiety and depression.

Reducing knee and joint pain in individuals with arthritis.

Research published by the JAMA Internal Medicine Journal explored the possibility of a lower risk of premature death for every 2,000 steps walked in a day.

A study in JAMA Neurology found a possible link between walking 10,000 steps per day and a reduced risk of developing cardiovascular disease, 13 types of cancer, stroke, and heart failure.

Research indicates a link between walking and improved mental clarity and the creative flow of ideas.

Source: Step counting | The fact and fiction of walking 10,000 steps a day

Well, coming to my walks, I used to walk in my early 20s, then my accident put a stop to that. Coming to my 50s, COVID-19 ended my work, or whatever little there was. I have been in a state of turmoil for long, assessing and reassessing my life to attain some balance and not topple over.

So reading and blogging was one way of normalising life, but then I am an outdoors person. Cooped up inside and going in circles around the same issues, I thought my head would burst.

I decided to explore my neighbourhood and discovered a beautiful park, barely 2 km away. I began walking there in the evenings, sometimes on winter afternoons. The idea was to lose some weight and have some time away from the four claustrophic walls.

Initially, I listened to podcasts during my walks. I tuned into motivational talks to find answers to worrisome issues. Sometimes, I would listen to short audio stories and novels.

Over time, I started listening to prayers while walking, chanting along and trying to find answers through divine mantras.

As my walking continued, my thoughts began changing. I stopped listening to podcasts, audio stories, prayers and turned to healing music. My body responded to this better.

I kept a goal of 6,000 steps and almost always managed to do that in 75 minutes. Sometimes, I do less also because I walk slowly, absorbing the sights and the sounds, enjoying the walk under the swaying leaves. Now, the beauty of the walk is more important than the act of counting the steps.

Over the months, my mind turned from human-induced activity to the environment. I began to appreciate the colourful, vibrant world of Nature. I began to chastise myself for being blind for 50 years, never seeing and understanding Nature.

Eventually, I found my music in the wind, the birds and the rustle of leaves. The fragrance of grass and gentle bird songs helped me relax.

Over the years, my brain has rewired itself multiple times–going through conflict, confusion, anger, guilt, grief, resilience and acceptance. It has taught me patience, art of stillness and self-care.

Nothing has changed on the surface, but my inner self, my energy frequency has transformed. My life choices, goals, patterns and habits have changed.

My walks are mindful experiences, a time to reconnect with myself and the world around me.

Trading Steps for Serenity

1. From 10,000 to 6,000: I prioritized quality over quantity, focusing on mindful walks rather than chasing a step count.
2. Embracing the Dawn: My walks shifted from evenings to mornings. The sunrise hues, chirping birds, and gentle breeze are my biggest sources of joy.
3. Nature’s Classroom: My 6,000-step walks often transform into 20,000-step birding adventures. Every leaf, shrub, and bird holds a new discovery.
4. Unplugging to Reconnect: The silence of nature, free from earphones, allows me to enjoy the symphony of birdsong.
5. Improved Sleep: Regular walks lead to better sleep, free from nightmares. I am no longer addicted to nightime OTT.
6. Healthy Eating: My meal times have changed, my appetite is better and I choose light, healthy meals over old habits and tastes.
7. Enhanced Focus: My concentration and perception have sharpened.

The Unexpected Transformation

1. Mindful Problem-Solving: My impulsive reactions have come down and I seek long-term solutions.
2. Embracing Patience: Nature’s slow pace mirrors the shift in my own approach to life.
3. A New Me: I rediscovered a calmer, more perceptive version of myself. Failures have became lessons, and humor has returned to my life.

Three years later

My daily walks with nature are my grounding centre, the place for peace. From the chirping birds to the rustling leaves, every natural element offers a lesson in mindfulness. Sometimes, I walk barefoot on wet grass. And at times, I feel I am in a state of ‘shunya’ – the mental quietude described by ancient sages. Only the birds, bees, butterflies, trees, flowers and breeze exist as my mind is devoid of thoughts.

Why You Should Walk Too

1. Find Your Pace: There’s no magic number. Choose a distance, time and speed that work for you. Consistency is the key.
2. Embrace the Free: Walking requires no special equipment. Track your progress with a simple app, like I do. Or don’t, it doesn’t matter.
3.Walk Anywhere: Incorporate walking into your daily routine – take the stairs, walk to the shops, just walk around the house.
4. Gateway to Adventure: Slow walking builds a strong foundation for hiking and exploring nature, and I can say the results show, for many a time I walk over 8 km looking for birds.
5.Gentle on Your Body: Low-impact exercise eases joint pain, improves muscle function, and boosts circulation.

Walking is a simple act with many benefits. You just need to step outside, and embark on your own journey of mindful walking. You might just discover a new you, a calmer you, a more peaceful you.

I am celebrating Mental Health with Neerja’s Musings.