When you’re out for a walk, your legs will be moving but chances are your mind will be focused on other things, such as what you have to do later that day or week, or certain issues you’re worrying about. 

But next time you’re out for a walk try to take the opportunity to really *notice* the world around you — the sights, the sounds, the smells, and the way your breathing changes as you pick up pace?

This is mindful walking. It means practising mindfulness — where you pay close attention to the present moment — while you walk. And doing this has many benefits. 

A mindful walk can help to:

- improve your mental wellbeing — by helping you enjoy life more and allowing you to learn more about yourself 
- reduce [stress and anxiety](/stress-relief/mindfulness) — exercise alone can help reduce stress and anxiety, but studies show that mindfulness can also help you manage them better
- improve focus and concentration — some studies suggest being mindful can teach you how to ignore unwanted distractions and instead focus on 1 sight, sound or sensation

Young woman walking with a coffee under the trees in the daylight

Many of us start the new year with plans to make healthy changes, but it can be difficult to stick with these good intentions. How you set your goals, however, can help you maximise your chances of achieving them. 

For example, the goals “I want to lose weight” and “I want to get fit” are a bit vague. But adding details can help to focus your mind – such as “I want to lose 3kg by 1 March” and “I want to run a 10K this year”. This is part of what’s known as the ‘SMART’ goal-setting approach. 

Your SMART goal should be:

S – specific
M – measurable
A – achievable
R – realistic
T – time-sensitive

This way, you’re more likely to reach your goal. And even if you start with something small, it will give you the confidence to try something more challenging next time.


Woman writing notes at a desk

Many of us start the new year with plans to make healthy changes, but it can be difficult to stick with these good intentions. How you set your goals, however, can help you maximise your chances of achieving them. 

Telling someone else your goals and asking them to give you feedback and support can give you more motivation to succeed and an extra sense of achievement.


False

Dr Phil, American TV host and author

The trick to setting a health goal and making it happen

Gentle stretching can release tension, help you get moving and make you feel more awake. Who doesn’t need that at the start of the day? And the best news is, you can do it before you even get out of bed.

This easy, in-bed stretch will help to open up your lower back – and it feels really good.

First, bend your knees. Then slowly roll them to one side, keeping them together and making sure your shoulders stay touching the bed. Keep your ankles together, too, so your top foot follows your bottom one. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back, then repeat on the other side.

You should now feel more alert, loosened in your lower back, and ready to take on the day.

Man stretching on the edge of the bed

Gentle stretching can release tension, help you get moving and make you feel more awake. This easy, in-bed stretch will help to open up your lower back – and it feels really good.

A slightly unstable surface can actually help you build core strength, as you have to use your stabilising muscles – much like if you work out on a foam mat or exercise ball.

Mahatma Gandhi

Try this stretch to set you up for the day

Omega-3 fats are essential for many of your body’s functions. They’re one of the two main types of what’s known as ‘polyunsaturated fat’ – the other is omega-6, found in vegetable and seed oils, and some nuts.

Polyunsaturated fats can help protect your heart by lowering the levels of LDL cholesterol in your blood. That’s the ‘bad’ cholesterol that can increase your risk of heart disease and stroke.

The best source of omega-3 is oily fish, and it’s recommended that you eat at least 1 portion a week. 

Oily fish include:

- mackerel
- sardines
- salmon
- trout
- herring (kippers)
- pilchards

If you don’t eat fish or you’re vegetarian or vegan, other good sources of omega-3 include walnuts, chia seeds, flaxseeds and flaxseed oil, Brussels sprouts and hemp.


Smoked salmon on bread

Omega-3 fats are essential for many of your body’s functions. The best source of omega-3 is oily fish, and it’s recommended that you eat at least 1 portion a week.

It's a good source of vitamin D, protein, some B vitamins and selenium.

True

Ayurvedic proverb

Love this good fat that helps keep your heart healthy

During the winter months, the nights are longer and the days are shorter. This means that we get less natural light during the day. 

A lack of sunlight can disrupt your sleep cycle and make you feel more sleepy during the day. This is because your body makes more of a hormone called melatonin. When it’s dark, your body produces melatonin to tell your brain that it’s time to sleep.

So if you’re feeling drowsy during the darker months, it’s a good idea to try to get more natural light during the day, to reduce melatonin production and help regulate your sleep cycle.

You could try:

- opening your curtains and blinds as soon as you wake up to let in the sunlight
- taking a 10- to 15-minute walk in the middle of the day
- making your work and home as light and airy as possible


Woman in red jumper

During the winter months, the nights are longer and the days are shorter. These tips will help you get more sunlight and beat drowsiness. 

Natural light helps to increase your serotonin levels, which can affect your mood, appetite and sleep.

Ralph Waldo Emerson

Bring in more natural light to help beat drowsiness

If you work at a desk or are prone to slouching, you could probably do with improving your posture. Practising some simple chair-based stretching is a quick and easy way to do this. 

Not only can it improve mobility, but it can also help to prevent and reduce aches, pains and tension in the muscles.

Try this easy-to-follow stretch by [NHS](https://www.nhs.uk/live-well/exercise/sitting-exercises/). It’s very gentle and can be done almost anywhere – all you need is a stable chair (without wheels):

1. Start by sitting upright and slightly away from the back of your chair. Your feet should be flat on the floor and your knees bent at right angles.
2. Steadily pull your shoulders towards the back of the chair and down towards the floor.
3. Extend your arms out to the sides of your body, at 45-degree angles, with your palms facing out.
4. Gently push your chest forward and up until you feel a stretch.
5. Hold this position for 5 to 10 seconds and repeat 5 times.
6. Do this exercise once a day.


Woman sitting at a desk

If you work at a desk or are prone to slouching, you could probably do with improving your posture. Practising some simple chair-based stretching is a quick and easy way to do this. 

Shockingly, people take a massive 28 million days off work due to issues with their muscles and bones.

28 million

Cindy Ann Peterson, author and style editor

An easy and quick stretch exercise to try at your desk

If you’re feeling stressed, it can change the way you breathe. It can lead to quicker, less deep breathing, which can make you feel dizzy – and heighten your feelings of stress and anxiety.

Simple breathing exercises are a great way to calm down and take a moment to regather your thoughts if you’re feeling overwhelmed. 

__Try this abdominal breathing exercise to help you stay calm, wherever you are:__

1. Sit in a comfortable position and relax your chest and shoulders.
2. Close your eyes and focus on your breathing. Notice the pace and depth of each breath.
3. Put 1 hand on your chest and the other on your tummy.
4. Breathe in deeply through your nose and fill your tummy with air. Your tummy should expand but your chest should stay almost still. 
5. Purse your lips as if you’re whistling and press your tummy gently as you breathe out all the way through your mouth. 
6. Repeat 5-10 times. Take your time with each breath.
7. Put your hands in your lap, open your eyes and notice how you feel.

Practising this breathing exercise regularly can help to reduce stress. It will also encourage you to pay more attention to breathing during your daily life, helping you to recognise when your breathing is affected by stress.


Woman practising abdominal breathing 

If you’re feeling stressed, it can change the way you breathe. It can lead to quicker, less deep breathing, which can make you feel dizzy – and heighten your feelings of stress and anxiety.

When resting, an average adult will breathe from 12 to 20 times a minute – which adds up to about 17,000 to 29,000 breaths a day!


Dan Brulé, breathwork pioneer

The calming breathing exercise you can try now

Getting to sleep and having a restful 7 to 9 hours a night can be tricky. And this is especially true if you find that your mind is full of worries about the next day as soon as your head hits the pillow.

So, how can you reduce your swirling thoughts and anxieties to get a better night’s sleep?

Research suggests that taking just 5 minutes before bed to write down a ‘to-do list’ for the next day may help you get to sleep more quickly. This is because putting your thoughts and concerns on paper can help clear your mind and allow you to relax and unwind.

Why not try keeping a notebook and pen on your bedside table? This will make it easy for you to get into the habit of jotting things down whenever you’re struggling to switch off.

Woman writing in a notebook

Getting to sleep and having a restful 7 to 9 hours a night can be tricky. And this is especially true if you find that your mind is full of worries about the next day as soon as your head hits the pillow.

Things such as an uncomfortable bed, being too hot or cold, or too much light or noise in the bedroom can all make it harder to sleep.

The Dalai Lama

Try this simple activity to help you fall asleep faster

When was the last time you really noticed the world around you? Find out what a mindful walk involves and how it can benefit your mental wellbeing. 

Try to focus more often on your body and how it responds to being in different environments, such as when walking. You may pay attention to the air brushing past your body, the sounds created by your feet hitting the ground or how your hands feel as you walk. This can all help you to live in the present moment, which can improve your mental wellbeing. 
