Copyright TODAY
Fall may is our favorite time of year for walking. We love it for the crisp temperatures, autumn scenery, and much-needed mental break of getting outside in nature during the pre-holiday, end of year rush. November is a great time to use the season of gratitude to inform our walking routine — and soak up the mental health benefits that both the movement and the mindful practice has to offer. There are some very tangible health benefits to practicing gratitude. Research shows that consistently expressing gratitude can boost mood, ease anxiety and depression, reduce stress, and help you sleep better, TODAY.com reported. After a month of making the practice a daily habit, you can expect to feel calmer and happier as you enter the holiday season. Learn more about how to turn your walk into a moving meditation and join our 30-day challenge that fuses gratitude with movement to improve your physical and mental health. Download the Start TODAY app to join the 30-day challenge and get walking podcasts, guided meditation and stretch routines sent to you daily! >>Download the 30-day calendar here 30-Day Find Your Gratitude Walking Challenge Use your fitness routine to help channel the season of gratitude with a mix of modalities that really allow you to slow down, breathe and be present: walking, stretching and meditation. The goal of this plan is to help shift your mindset and celebrate all your body can do to enter the holiday season a calmer, happier version of you — while also helping you make strides toward your fitness goals. “Walking, stretching and meditation all share a focus on mindfulness and being present in your body,” says TODAY Fitness Contributor Stephanie Mansour. “You can combine them to channel gratitude by starting with a walk, then stopping to stretch while focusing on things you’re grateful for, and ending with a short meditation to soak in those feelings of gratitude. After the meditation, I like to encourage people to bottle up that feeling so they can tap back into it throughout the day or at the end of the day!” If seated meditation isn’t for you, on those days you can try journaling, reading a self help book or listening to a motivational podcast. Or if you are craving movement, do a gentle yoga routine that helps quiet your mind. If you're someone who struggles with practicing gratitude, tying it to a movement like walking can help. “This month, try to use walking or any kind of movement to spark gratitude by first being grateful that you’re able to move your body. Pay attention to how your body feels, the sights and sounds around you, and appreciate the simple act of moving and being alive," says Mansour. "As the days are cooling off it is a perfect opportunity to get outside and enjoy what nature has to offer. Think about being grateful for the leaves, the sky, the grass, the things you can see as well as the things you can smell and hear!” Start TODAY: Find More Gratitude Stretch The Start TODAY app takes all the guesswork out of your fitness routine by serving you a daily workout video right to your phone. Get a taste of the routines in this month’s challenge with this 5-Minute Gratitude Stretch from trainer Lacee Green. For more stretch routines like this, plus daily meditations and walking podcasts, download the Start TODAY app and join the November challenge! Walking Meditations to Help You Channel Gratitude “Walking is great for your mind because it boosts blood flow and releases endorphins, which can improve your mood and reduce stress,” says Start TODAY trainer Stephanie Mansour. “Using walking as a workout and mental release is all about being present. Feel your body moving, notice your surroundings, and let your thoughts flow without getting too caught up in them." Giving yourself a simple prompt at the start of your walk can help set an intention of gratitude. Mansour shares some of her favorite ways to turn a walk into a moving gratitude practice: Sensory Awareness Walk: Focus on your senses. What do you see, hear, smell and feel? Acknowledge your surroundings and note what you’re thankful for. (The warm sun, pretty songs from the birds, beautiful flowers to look at, etc.) Gratitude Steps: Make a mental gratitude list as you walk. With every few steps, think of something or someone you are grateful for. It could be big or small, like the sun on your skin or a loving relationship. Letting Go Walk: Visualize any stress or negative emotions leaving your body with each exhale as you walk. Imagine you are physically releasing tension with every step. Then, imagine breathing in all the wonderful thing you are thankful for. Affirmation Stroll: Notice — and appreciate — everything your body has to do while you walk. Your strong legs powering you forward or your core providing you balance and stability. Use these observations to inspire a positive affirmation and repeat it silently with each step. For example, “I am strong” or “I am powerful.” Nutrition Tips for Mindful Eating This Season We can apply this renewed focus on mindfulness to the kitchen, too. Start TODAY dietitian Natalie Rizzo shares her practical tips for taking the stress out of healthy eating so that you can truly enjoy the holiday season. Shift your healthy eating mindset "The holidays can feel like a 'food marathon,' starting with Thanksgiving and stretching through New Year’s," says Rizzo. "Instead of treating it like a sprint of indulgence, try to zoom out and focus on the bigger picture. One holiday meal (or even a few) won’t make or break your goals. I always say, choose what’s worth it. If you love the pie, have the pie. Just skip the foods you don’t really care about. Aim for balance over perfection — enjoy the special foods you love, then get back to your usual eating pattern the next day."
