Somatic walking involves the familiar movement of walking, but what makes it different is that while you’re walking, you focus on how it feels and how you’re experiencing the movement both internally and externally. The purpose of making an effort to experience walking in this way is to support the creation of new neural pathways within your brain. As walking is something most people do every day, it’s a great idea to make it purposeful and find a way to get the most possible benefits out of it.
Whether you’re walking in your office on a treadmill, on trails with friends, or around the block with your dog, making some extra effort to be conscious of the way your body is moving is a great way to improve your mental and physical well-being. Walking alone is beneficial for your health and it’s easily accessible and doable by able-bodied individuals. This moderate-intensity activity can have varying benefits, depending on where you walk and the intensity at which you do it.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
One of the major benefits of walking has been explained by the attention restoration theory, which addresses how engaging in an activity such as walking can help restore the ability to focus as it allows you to be away from routine mental tasks. It can also help reduce stress and anxiety when done in a quiet and calm environment (1). That being said, going on a walk is the perfect time to get in tune with your body and mind if it’s done in an appropriate environment.
As with typical walking, somatic walking can absolutely be viewed as a somatic exercise. Walking is a form of physical activity and when it’s done with purpose, it can be viewed as a form of exercise too. Physical activities such as walking can help combat health issues such as hypertension, chronic systemic inflammation, obesity, the wasting of muscle, and heart disease (2).
When you walk, you utilize the synergy of somatosensory, neurological, and physiological processes, which is what allows you to move. The simple motion of lifting your foot off the ground and placing it back with each step requires body awareness and you can easily turn it into an act of somatic awareness and exploration (3). You can even try different styles of walking and explore how you experience the different styles on both a mental and physical level.
Read more: Somatic Movement: A Journey to Mind-Body Connection
Walking is a great exercise to add to your daily routine as it’s affordable, practical, and sustainable. Somatic walking has all the same benefits as walking and provides additional benefits. Somatic walking can help you become more self-aware and can also be viewed as a way of expressing creativity. The rhythmic movement of walking can encourage you to become present to yourself in the world. It also provides you with sensory pleasure, according to evidence gathered by anthropologists. This type of walking encourages adaptation, which is beneficial for encouraging flexible thinking and bodily organization (3).
There are many health benefits to walking. Walking consistently, even for one month, can result in body composition changes. This means your body fat could potentially be reduced and you may be able to increase your muscle mass. That being said, in order to keep these changes or see more, you would need to continue walking consistently. The more frequently you walk and the duration of your walks will also have an impact on the mental and physical benefits you see from all types of walking (2). If you walk 30 minutes a day, you can expect to burn between 90 and 200 calories, depending on your weight, muscle mass, how fast you walk, and the type of terrain you walk on.
BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
Walking in nature has even more benefits than walking indoors. It can help decrease the amount of cognitive fatigue you experience and lead to a decrease in stress levels. It can even increase your ability to focus and decrease activity within your sympathetic nervous system, which is what somatic exercise also helps with, so taking a somatic approach to walking and doing so outdoors is particularly beneficial for your mental and physical well-being (4). If you want to really connect with nature, you can try barefoot walking to connect with the earth and sensations on a deeper level.
Walking requires rhythm to a certain extent, and the pace at which you walk and the way you move your feet come from your internal senses. You may even recognize walking as an auditory experience. The sound of your feet scuffing across pavement or crunching on fall leaves or gravel is rhythmic and can be calming. It can also help relieve tension when you do it mindfully and allow you to absorb the sound and sensations (3).
Read more: 10 Somatic Exercises To Release Pent-Up Emotions
To start somatic walking, you should focus on the rhythm of your walking, paying attention to the sounds created by your feet, the pressure you exert through your legs, and the way the rest of your body moves and feels as you step. Recognize and consider the motion of your hips and shoulders as you move when walking. Focusing on these things will help you develop kinaesthetic awareness and can ultimately encourage you to engage in creative and playful forms of walking rather than the straightforward walking motion you tend to engage in (3).
Yes, it’s easy to do somatic walking at home. You can walk indoors on a treadmill or you can go outside and walk around your yard or neighborhood. It’s also possible to walk in place, but that may not have all the same benefits. Somatic exercise is a form of physical activity that encourages caloric burn. The more calories you burn, the more likely you are to lose weight. If you watch what you eat and take part in other healthy habits, then somatic walking may help you with weight loss.Frequently Asked Questions
Can you do somatic walking at home?
Does somatic walking help you lose weight?
Adding somatic exercise to your weekly or daily routine is a great way to help mediate stress and help deal with old stress and trauma that has built up over time. If things such as somatic dance, yoga, and stress don’t interest you, then somatic walking is a great way to move your body while focusing on self-awareness and the way your body moves. You can dedicate as little or as much time to somatic walking as you are able to. You’ll experience more benefits if you’re able to walk more frequently, but dedicating any time at all to this type of walking is likely to improve both your mental and physical health.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.