What Is A Gratitude Walk + 4 Ways To Take One

Practicing gratitude is one of the best ways to create a positive mindset, but if you feel like you’ve tried all of the gratitude exercises out there then it’s now time to try a gratitude walk.

We already know that walking is good for us from looking after our physical body to our emotional wellbeing.

When you layer in an intentional gratitude practice on top of your walk, you’ve created a powerful tool to support you in good times and bad.

So, let’s talk gratitude walks.

• What are they?
• How can these walks provide a grateful state of mind?
• How do we go about doing them?

What Is A Gratitude Walk?

A gratitude walk can be done anywhere as it’s genuinely about your state of mind and what you’re focusing on.

As you walk you are practicing gratitude every step of the way, whether it’s focusing on your surroundings, someone important in your life, or taking an inner look at your personal capabilities.

Gratitude walking can be done at any time – on your way to work, as you walk your dog, even the small steps you take when getting out of your car to walk into the grocery store.

The key with gratitude walks is to make them part of all walks – big and small, so you inherently tie gratitude with walking.

The goal is for the two to go hand in hand.

The Benefits Of A Gratitude Walk

As Hippocrates said, “walking is man’s best medicine”. I say it’s man’s and woman’s best medicine. 😉

Like any type of gratitude, going on a gratitude walk can be beneficial in so many ways.

One of the standout benefits of a gratitude walk is it’s a powerful tool for mental health and specifically helps relieve symptoms of depression.

Moving your body, getting outside in the fresh air, and practicing gratitude are all exercises that can boost your mood.

Therefore, taking a gratitude walk is such a fantastic way to look after yourself as you’re accomplishing all 3 activities at once.

More benefits of gratitude walks:

• Discover small things to be grateful for in your everyday life
• Boost your mood by focusing on positive emotions
• Reframe negative thoughts with more positive thinking
• Appreciate being in the present moment
• Aides in overall physical wellbeing

“An early-morning walk is a blessing for the whole day.”

Henry David Thoreau

4 Powerful Ways To Take A Gratitude Walk

These 4 different types of gratitude walks are a starting ground to get you started.

Take these ideas and alter them for your needs and if you think of any other ways to practice gratitude on a walk, I’d love to hear about it in the comments section below – please share!

These are my go-to ways to do a gratitude walk.

1. Focus On Your Environment

This is my favorite way to take a gratitude walk. 

As you begin walking, look for things to be thankful for in your walking environment (the area you’re walking in). 

I encourage you to focus on your 5 senses – sight, sound, scent, touch, and taste.

And as you think about each sense, try and connect what you are experiencing to positive thoughts.

Here are some examples of things you might be grateful for on your gratitude walk…

Sight

• A pretty tree-lined street
• Buds blossoming in the springtime
• A sunset or sunrise
• Children playing
• Wildflowers

Sound

• Kids laughing
• Birds chirping
• A great song playing on a car driving by
• Conversation with someone walking by
• The wind blowing
• Waves crashing 

Scent

• Rosemary growing in neighbors’ gardens 
• Freshly baked bread wafting from the bakery down the street
• The smell of freshly cut grass
• Floral notes of lilacs in the springtime 
• Fall leaves

Touch

• Petting a cute puppy walking by
• The leaves of a tree
• Fuzzy moss on the ground
• Blades of grass between your fingertips
• Water at the beach

Taste

You won’t always be able to experience taste (I don’t want you jumping into people’s backyards testing out their vegetable patches lol). 

However, depending on where you are there could be an opportunity to taste…

• Blackberries from a bush on your walk
• Apples from a tree in the park

Or you might imagine how something could taste…

• Dolmades (Greek stuffed grape leaves) from grape leaves growing up the side or a tree
• Maple syrup from the sap of a tree

2. Think About People In Your Life

If you’re going through a hard time, this is a good gratitude walk for you to try.

It’s a nice reminder of those who truly care for you.

On this walk, you can focus on the various people in your life you are grateful for. 

You can think about each person individually by focusing on their positive traits and the positivity they bring to your life.

You can also ask yourself a series of questions that remind you of different individuals. Such as…

• Who is there when you need a helping hand?
• Who cheers you up
• Who makes you laugh
• Who check’s in with you

This is also an excellent exercise to do if you’re having trouble with some toxic people in your life. There’s nothing better than getting that toxic person out of your mind than focusing on your true friends. 

3. Look Inward

This gratitude walk is about focusing on your ability to move  – to take each step forward. 

This can be thought of literally and figuratively.

Be grateful for the ability to…

• Walk in a safe environment
• Have strength in your arms and legs to take you forward
• Breath fresh air into your lungs 

Figuratively speaking, focus on this movement as being intentional with your life – one thankful step at a time. 

Be grateful that this walk allows you to try new things, move forward, and appreciate everything around you – especially the little things. 

Note: The powerful practice of gratitude walks can also be done by those who are less mobile – whether in a wheelchair or using a walker. All of these gratitude walks are about seeking out things you are grateful for, which can be accomplished by anyone. 

4. Take a Walking Buddy (Kids, Friend, Family Member)

As you begin your gratitude walk, set an intention with your walking buddy to vocally express gratitude as thoughts pop up.

You can choose one of the other 3 gratitude walking ideas or go with the flow, with the intent to seek out gratitude.

This is a simple exercise to try with your kids, or students (if you’re a teacher). Check out this excellent gratitude walk worksheet that your child/children can complete once they finish the walk. 

Tips To Get Started on Your Gratitude Walk

• Don’t listen to music or a podcast so you can stay focused on your gratitude exercise
• Check out local community websites for organized gratitude walks in your area
• Start with a deep breath and think about your intention for the gratitude walk
• Do your best to remove any negative emotions before doing your walk
  • Try writing down what’s bothering you so you can release these thoughts from your mind
• Try walking in new neighborhoods, streets, nature paths
• There is no wrong way to do this – just enjoy the experience and tune into what you’ll learn 

Have You Tried A Gratitude Walk Before?

Share your positive experience in the comments below!

More Gratitude Resources To Check Out:

• 7 Ways To Appreciate The Little Things In Life
• 52 Gratitude Journal Prompts To Boost Your Mood
• 40 Inspiring Gratitude Quotes & Sayings
• 225 Things To Be Thankful For: The Ultimate List