How to go on a walk

This story is part of our fall 2025 series, Offline, where we investigate IRL spaces and explore our relationships with music and the internet.

This past year, I challenged myself to pick up a new hobby. Every morning, at 7 a.m. on the dot, I leapt out of my bed, indulged in my vice for the day — a cold Celsius (flavor to be decided upon purchase) or an iced coffee (made by my favorite bodega man) — and went for a walk around Brooklyn’s Sunset Park. I was skeptical about the benefits of this endeavor at first, but within weeks of circling the leafy hilltop every morning, in the rain or sun, cold or heat, I found that symptoms of my chronic funk subsided. Eventually, the walk became embedded in my routine. Who would’ve thought that touching grass, a faraway view of the Manhattan skyline, and a caffeinated beverage could heal my then-year-long fatigue? Maybe it was placebo, but I beg to differ.

Since kicking off my walking journey, I’ve noticed an uptick in social media posts from like-minded individuals around the world doing the same. In the X community page “today i walked…,” nearly 200,000 people share their daily treks around their neighborhoods, posting a slice of life lived offline. Recently, as I’ve scrolled through the gallery of scenery and home-cooked meals, I’ve wondered: What makes the perfect walk? Technically, there’s no right way to walk and one may even argue (and rightfully so) that commuting to a job or late-night outings are walking enough. Still, for those looking to create a routine centered around it, there must definitely be ways to make it a more calming and meditative practice.

Over email and phone, I talked to five walking experts and enthusiasts to get their advice for the perfect walk. People like Evelynn Escobar, the founder of the Instagram community Hike Clerb, have incorporated this exercise into their routines for years and praise its long-term perks. With their pointers, get inspired to start your mornings or end your evenings enjoying the world offline and away from your phone screen.

According to Evelynn Escobar, founder and Executive Director of Hike Clerb

Evelynn Escobar: I love walking because nature is healing, so walking is healing. There are no socio-economic barriers to participation. All you have to do is be able to move your feet and get out there.

So many of us think meditation is sitting down, quieting [your mind], closing your eyes, blah blah blah. But there are so many different forms of meditation. When I’m outside, especially walking with no headphones and truly going out, my brain can process in a way that I feel like we’re normally blocked from because of social media, work, or stress. It’s therapeutic.

According to Theresa Marko, PT, DPT, at Marko Physical Therapy

Theresa Marko: To properly prepare your body for walking, I recommend stretching for 5 to 10 minutes beforehand. Focus on loosening your hips, calves, and hamstrings, which can improve balance and reduce the risk of strain. Be sure to stop stretching immediately if you feel sharp pain or discomfort. Warming up is important, but not at the cost of injuring yourself before you even begin.

While walking, stay aware of your surroundings. Keep your eyes up and watch for uneven pavement, potholes, curbs, and other hazards. I often see people checking their phones while walking, but even a brief distraction can lead to a serious fall, resulting in sprains, tears, or broken bones. Keeping your hands free is important so you can react quickly or brace yourself if you trip.

Walking is a great low-impact exercise. Physical therapy, which incorporates stretching and mobility exercises, can provide many benefits to how you feel while walking. With the incorporation of physical therapy, you may notice fewer soreness-related injuries, strains, or aches after long walks. Physical therapy can also help improve your balance, increase flexibility, and enhance your range of motion, making walking feel smoother and more stable. When you are practicing mobility and balance, you’re less likely to experience strain or falls. And if an injury does occur, physical therapy often leads to a faster recovery, helping you rebuild strength and return to walking sooner and more confidently.

According to Mille Skat and Kristine Esmer, founders of Copenhagen-based activewear brand Planet Nusa

Mille Skat: I like to wear a sports bra and tights. It makes me feel supported and ready to move, but I always add a loose top or layer for extra comfort – something that lets me breathe and move freely.

Kristine Esmer: If it’s chilly, I always add an extra layer that feels like a warm hug, and you can always tie it around your waist. It’s all about finding the styles that support you.

Skat and Esmer: When it comes to footwear, we love a supportive sneaker. Lately, we’ve both been wearing the Adizero Evo SL paired with our Nusa socks. Some other walking essentials: a pair of headphones for music, a water bottle, and a watch. Finally, a fanny pack for storing your essentials while you walk.

According to Talia Mayden, a New York City-based writer, designer, and author of the There Y0u Are Substack

Talia Mayden: There are different kinds of walks, but my favorite is “The Incognito.” This is the walk you take when it’s around 8 p.m., you realize you’ve been sitting at your desk all day, and it is medically necessary to take a walk looking as ugly as possible.

Ease is key here; no laces, no barrier to entry. The April – September shoe for “The Incognito” walk is the Nike Air Rift (velcro), and the October – March ideal is the Labucq Suba Chelsea boots (pull-on).

According to duendita, a musician based in Queens, NY

duendita: I love walking in my neighborhood where the LIRR [Long Island Rail Road train] comes above ground in Queens, which makes for some interesting streets. Besides the occasional smog that bursts out of the trains, there are a few special tucked-away corners that I love exploring. Walking connects me to my neighborhood with deep admiration and a sense of belonging. I love walking the Williamsburg Bridge. I’ve done it solo a bunch, but I also love walking the bridge after a date. It’s too romantic and there’s mad graffiti to read, and perhaps bring a marker and sign your name a few places too. Sometimes, picking a destination is helpful. Maybe there’s a new dispensary two neighborhoods away, or a body of water nearby to visit.

I recommend letting yourself feel deeply connected to your environment during the walk. Bring binoculars and bird watch. N.Y.C. is home to hundreds of species that differ year-round. Take note of the different sounds and colors of the birds in the trees. Visit the water, cloud watch, touch plants and trees, take trails through the forest, look at the sky, and remember that you are part of this place.

Explore new parks in the city. I grew up near Forest Park in Queens, and I highly recommend a trip if you’ve never been. Discover new places and switch up your environment to boost your mood. Lastly, stay hydrated — have lots of water before you leave and keep a water bottle with you, especially in the summertime.

Skat and Esmer: Walking is a core activity for us, and we partake on a daily basis. We use our walks to clear our heads and calm our breathing. It’s usually where creative thoughts start to show up or where we can let go of some of the heavier thoughts that sometimes build up.

There’s also nothing better than a good walking meeting for a change of pace. It can be the best way to reset mentally during a tough or long day. Whenever we feel restlessness in our bodies, a walk always helps.

We turn to walking when life feels a bit too stressful – times when a run with a high heart rate would only add to the tension. During those times, go for a mindful walk, find a slower, more grounded rhythm in [your] breath. It always helps us reset.