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Jan. 22, 2026—You don't have to sit in stillness to experience the benefits of mindfulness. For some people, mindfulness can feel more accessible in motion than in seated meditation. That approach is especially helpful for channeling fidgety or restless energy.

You can focus on the present moment while walking or doing exercises like yoga or tai chi. In fact, almost any form of movement can be done mindfully to support your health.

Mindfulness can help your health

Mindful movement helps activate your body's natural relaxation response, which has a ripple effect on your well-being. It slows your breathing and heart rate, lowers your blood pressure, and helps you feel more balanced.

According to the American Heart Association, practicing mindful movement can help:

• Manage stress, depression and insomnia.
• Improve heart health, including body mass index (BMI), blood pressure, cholesterol and heart rate.
• Improve balance and stability.
• Relieve chronic pain.
• Improve quality of life and mood in people with chronic illnesses.
• Motivate you to exercise more and eat healthier.

How to get started

To turn any activity into a mindful one, the key is to bring your full awareness and attention to what you're doing in the moment. Start small—try setting aside short blocks of time for mindful movement. With consistency, you'll begin to notice the benefits.

Here are a few ideas to get you started:

• Yoga. Yoga combines moving and stationary poses with deep breathing. There are various types of yoga that can promote mindfulness and stress relief, including hatha yoga and power yoga.
• Tai chi. Tai chi is a self-paced series of slow, flowing body movements. It's safe for all ages and fitness levels and doesn't require any special equipment.
• Walking. A mindful walk means paying attention to how your body feels with every step. When your awareness starts to drift, just bring it back to your breath and the sensations you're feeling.

How to do mindful walking

Walking is a great place to start practicing mindfulness. You don't need special equipment to try it out. Just set aside 5 to 10 minutes for this short exercise from the American Psychological Association.

1. Before you take a step, tune in to how your body feels from your head to your feet. Also check in with how you feel emotionally.
2. Breathe deeply, and start walking at a slower pace than usual. With every step, pay attention to how you feel.
3. Continue to walk and focus on your footsteps. When your mind strays, don't make judgments—simply bring it back to the sensations of your body.
4. Tune in to your senses. Note what you are seeing, hearing, smelling and touching.
5. Continue to focus on your breathing and the present moment.
6. As you wrap up your walk, note how you are feeling, and find something to appreciate in your surroundings.

Remember, there's no one right way to practice mindfulness. It's all about what works for you, whether that's walking or simply taking a moment to breathe.

Sources

• AARP. "8 Surprising Reasons to Try Tai Chi After 50." https://www.aarp.org/health/healthy-living/tai-chi-benefits/.
• American Heart Association. "Exercise Mind and Body With Yoga and Mindful Movement." https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/exercise-mind-and-body-with-yoga-and-mindful-movement.
• American Psychological Association. "Mindful Walking." https://www.apa.org/ed/precollege/topss/lessons/activities/activity-mindful-walking.pdf.
• Arthritis Foundation. "Types of Meditation for Arthritis." https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/types-of-meditation-for-arthritis.
• HelpGuide. "Relaxation Techniques for Stress Relief." https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief.
• National Center on Health, Physical Activity and Disability. "Mindfulness for Every Mood: A No-Pressure Guide." https://www.nchpad.org/resources/mindfulness-for-every-mood-a-no-pressure-guide/.