The Effect Of Mindful Walking On Perceived Stress

Mindfulness has many physical and mental health benefits. Mindful walking has the added benefit of contributing to daily levels of physical activity. PURPOSE: The purpose of this study was to compare perceived stress before and after three different types of mindful experiences. METHODS: Participants (N = 72; 68.1% female; mean age 34.57 ± 15.85 years) were randomly assigned to one of three mindful experiences: mindful walking (n = 24), walking a labyrinth (n = 24), and sitting mindfully (n = 24). The mindful walking group walked 1/3 mile outdoors on sidewalks. The labyrinth walking group walked an outdoor paver labyrinth. The sitting group sat for 20 minutes. All groups were given instructions to walk/sit quietly and undistracted. The walking groups were instructed to walk at their own pace. Participants completed the Perceived Stress Scale (PSS) before and after the mindful experience. The PSS is a 10-item instrument scored from 0-40 with higher scores indicating a greater level of stress. An ANOVA with repeated measures was conducted to examine the interaction, time, and group effects. RESULTS: The interaction effect was not significant, F(1,69) = 0.61, p > .05, indicating that PSS did not change differently between the three groups. The group effect was also non-significant, F(2,69) = 0.76, p > .05. The time effect, however, was significant, F(2,69) = 8.46, p < .01, with PSS scores decreasing from 17.57 ± 6.54 before the mindful experience to 16.58 ± 6.61 after the experience among all participants. The largest effect size was observed in the mindful walking group (d = 0.22). Results were similar when gender and physical activity levels were considered. CONCLUSION: These results indicate that a single mindful experience can decrease perceived stress; however, the type of mindful activity does not seem to impact the amount of change in stress. This means that individuals with lower levels of activity could be encouraged to engage in mindful walking to receive both the benefits of mindfulness and the benefits of movement. Supported by the University of Central Oklahoma Office of Research and Sponsored Programs