A serene park pathway with lush green trees and colorful flowers
Self Care at Work

How to Incorporate Taking a Walk Before a Meeting as Self Care

In today’s fast-paced world, where deadlines and responsibilities pile up faster than the dishes in the sink, it’s essential to find moments of self-care amidst the chaos. One powerful but often overlooked practice is taking a walk before a meeting. Yes, you heard it right – a simple stroll can make a world of difference to your well-being and productivity. So, let’s lace up our walking shoes and explore the benefits, the planning, and the strategies to integrate this delightful self-care ritual into our busy lives.

Benefits of Taking a Walk Before a Meeting

Taking a walk before a meeting can have numerous benefits for both your physical and mental well-being. Not only does it provide an opportunity to stretch your legs and get some fresh air, but it can also significantly enhance your cognitive abilities and overall performance. Let’s explore some of the key advantages of incorporating a pre-meeting stroll into your routine.

Improved Focus and Mental Clarity

Imagine your brain as a cluttered desk, scattered with files and memos. Now, visualize taking a walk as a refreshing breeze that clears away the mess, leaving behind a clean slate. By getting your blood flowing and your limbs moving, walking helps oxygenate your brain and enhance your cognitive abilities. It’s like giving your mind a breath of fresh air, making it easier to focus, think creatively, and make sound decisions.

Moreover, studies have shown that physical activity stimulates the production of new brain cells and strengthens the connections between existing ones. This neuroplasticity not only improves memory and learning but also enhances problem-solving skills, making you better equipped to tackle the challenges that may arise during your meeting.

Reduced Stress and Anxiety Levels

Picture stress and anxiety as two unwelcome guests who show up to your meeting uninvited, constantly chattering in your ear and making your heart race like a marathon runner. Well, taking a walk before a meeting is the bouncer who kicks these uninvited guests out. Research by renowned psychiatrist Dr. Elisabeth Blackburn has shown that walking reduces stress hormones like cortisol and releases endorphins, the feel-good chemicals in our bodies. So, by simply slipping into your walking shoes, you can create a mental sanctuary before your high-stakes meeting, leaving stress and anxiety knocking futilely at the door.

In addition to the physiological benefits, a walk can also provide an opportunity for mindfulness and introspection. As you stroll through nature or explore your surroundings, you can engage in deep breathing exercises and focus on the present moment. This practice of mindfulness can help calm your mind, alleviate any pre-meeting jitters, and allow you to approach the upcoming discussion with a sense of tranquility and composure.

Increased Energy and Alertness

Do you ever find yourself yawning uncontrollably during a meeting, desperately clinging to your coffee cup for dear life? Well, it’s time to put that caffeine overdose to rest and let your natural energy reserves shine. Taking a walk before a meeting jumpstarts your body, lifting the fog that often clouds our minds. Famous psychologist Dr. Kelly McGonigal explains that physical activity releases neurotransmitters like dopamine and norepinephrine, which boost motivation, focus, and attention. So, instead of relying on artificial stimulants, let your feet carry you to renewed energy and alertness.

Furthermore, exposure to natural light during your walk can have a profound impact on your circadian rhythm, helping regulate your sleep-wake cycle. This, in turn, can promote better alertness and productivity throughout the day, ensuring that you are fully engaged and ready to contribute during your meeting.

In conclusion, incorporating a pre-meeting walk into your routine can yield a multitude of benefits. From improved focus and mental clarity to reduced stress and anxiety levels, and increased energy and alertness, taking a stroll before your meeting can set the stage for a successful and productive discussion. So, lace up your shoes, step outside, and let the power of walking transform your meetings for the better.

Planning Your Walk

Scheduling Your Walk

They say failing to plan is planning to fail, and that certainly holds true for incorporating a walk into your meeting routine. Integrate this self-care practice by blocking out time dedicated to walking in your schedule. Treat it as non-negotiable, just like you would a meeting with a colleague or a client. Whether it’s waking up a little earlier, squeezing it in during a lunch break, or walking right before your meeting, find a time that works for you. Remember, self-care isn’t a reward for productivity – it’s a vital part of maximizing your potential.

Choosing the Right Route

Just as each meeting requires careful planning and preparation, so does your walking route. Consider your surroundings and pick a route that offers a pleasant sensory experience. Famous dietitian Dr. May Simpkin emphasizes the importance of nature’s calming influence on our well-being. Whether it’s a park adorned with vibrant flowers or a serene riverside path, harness the rejuvenating power of nature to amplify the benefits of your walk. The sights, sounds, and scents will not only soothe your soul but also invigorate your senses for the upcoming meeting.

Preparing for Different Weather Conditions

As they say, there’s no such thing as bad weather, only unsuitable clothing. Mother Nature can surprise us with her whims, but with a little preparation, we can conquer any weather condition. Familiarize yourself with the forecast and choose appropriate attire – a sturdy umbrella for rain, a cozy jacket for cool breezes, or sunscreen and a hat for sunny adventures. The famous psychiatrist Dr. Carl Jung once said, “Every form of addiction is bad, no matter whether the narcotic be alcohol, morphine or idealism.” And let’s add to that, being unprepared for unpredictable weather can indeed dampen your self-care efforts.

Making the Most of Your Walk

Mindful Walking Techniques

Just as a sculptor pays meticulous attention to every stroke of the brush, take mindful steps as you walk. Famous psychologist Dr. Ellen Langer encourages us to shift our focus from autopilot to an awareness of the present moment. Engage your senses: feel the earth beneath your feet, listen to the rhythm of your breath, and observe the world around you. By grounding yourself in the present, you can let go of worries and distractions, paving the way for a focused and powerful meeting.

Incorporating Stretching or Yoga

Think of your body as a wise old oak tree – strong, yet flexible. Before your meeting, take a leaf out of the famous psychiatrist and yogi Dr. Bessel van der Kolk’s book and incorporate some gentle stretching or yoga into your walk. Loosen up those tight muscles, awaken your body’s energy centers, and bring a graceful flow to your movements. Stretching not only prepares your body for the physical demands of the day but also helps relax your mind, allowing ideas to flow more freely during your meeting.

Listening to Inspirational Podcasts or Music

Let the power of sound shape your mindset and uplift your spirits as you walk towards greatness. Plug in your earphones and turn on a podcast or playlist that fuels your motivation and inspiration. Famous psychologist Dr. Jordan Peterson emphasizes the impact of stories and music on our emotions and behaviors, highlighting how they can transport us to different states of mind. So, whether it’s a thought-provoking interview or an upbeat song, let the soundtrack of your walk pave the way for a meeting that leaves a lasting impact.

Integrating Walking into Your Meeting Routine

Communicating with Colleagues and Clients

Like branches on a tree, effective communication connects, strengthens, and bears fruit in our professional relationships. Communicate with your colleagues and clients about your self-care routine, emphasizing the proven benefits of pre-meeting walks. Famous psychologist Dr. Roxane Cohen Silver suggests that openness about self-care practices can inspire others to adopt them too. By normalizing this refreshing habit, you not only prioritize your own well-being but also foster a culture of shared self-care within your workplace.

Utilizing Walking Meetings

Who says meetings have to be confined to sterile boardrooms or lifeless Zoom calls? Break free from the traditional meeting mold and harness the power of walking meetings. Famous psychiatrist Dr. Daniel Siegel extols the virtues of movement and social connection in enhancing our cognitive and emotional well-being. Rather than sitting around a table, invite your colleagues or clients to join you on a walk. Harness the power of movement, fresh air, and natural scenery, allowing conversations to flow freely while simultaneously boosting creativity and collaboration.

Setting Boundaries and Managing Expectations

As much as we’d love to embrace every meeting with a rejuvenating walk, it’s crucial to set boundaries and manage expectations. Understand that not every meeting will allow for a pre-walk ritual, but that doesn’t mean you should abandon this self-care practice entirely. Adapt to your circumstances and find other ways to incorporate movement throughout your day, such as stretching breaks between meetings or walking during phone calls. By setting realistic expectations and maintaining flexibility, you can weave self-care into the fabric of your professional life, reaping the benefits both personally and professionally.

In conclusion, taking a walk before a meeting isn’t just an ordinary stroll; it’s an act of self-care that can transform your well-being and productivity. From improved focus and reduced stress to increased energy and alertness, the benefits are undeniable. By scheduling your walk, choosing the right route, and preparing for different weather conditions, you ensure that this self-care practice becomes an integral part of your routine. Making the most of your walk by using mindful techniques, incorporating stretching or yoga, and listening to inspirational podcasts or music enhances the experience further. Finally, by integrating walking into your meeting routine, communicating with colleagues and clients, utilizing walking meetings, and setting boundaries, you effortlessly merge self-care and productivity into a harmonious dance.

Was this article helpful?