What Research Says About the Benefits of Walking at Work

I’ve long advocated for wonder walk breaks between virtual meetings. But what about combining walking with a work meeting? I’m not the first or only one to wonder about this.

Granted, in a world of back-to-back virtual calls, the idea of stepping outside for work may feel radical. Stepping outside with a coworker, a direct report, or your boss might feel out of the question.

But we could be overlooking a simple and effective way to support workplace creativity, connection, and well-being. As the German philosopher Friedrich Nietzsche once put it, “It is only ideas gained from walking that have any worth.”

Recent studies offer evidence that walking not only supports individual creative thinking but also helps reduce stress, improve mood, and strengthen working relationships when practiced together at work.

Why Walk at Work?

Stimulate your collective creativity.
A 2014 Stanford study remains foundational: Participants who walked, whether on a treadmill or outdoors, produced significantly more original ideas than those who sat. Creativity increased by over 80 percent, and walking outdoors and not in a straight line tended to spark the most novel responses.

A decade later, a 2024 review in Discover Psychology of dozens of experiments concluded that low-intensity, natural walking reliably boosts originality and divergent thinking. These are the cognitive functions often behind idea generation, problem-solving, and innovation. Notably, the effect was present even after just a few minutes of walking.

But what about walking with others at work?

Improve both of your moods and connection.
A 2022 pilot study by Anna Bornioli, published in Cities & Health, explored the experience of walking meetings among university professionals. Participants reported feeling more relaxed and energized, with improvements in creative thinking and reduced feelings of social isolation. The study suggests that walking meetings can support mental and emotional health, especially for remote or hybrid teams. Quiet, natural, and traffic-free walking routes were identified as ideal environments.

Get out the creaks and physical strain, together.
A 2024 randomized controlled trial compared walking to office yoga and found that both reduced musculoskeletal complaints, but walking was more effective at reducing the intensity of those complaints. Though the effect size was small, the benefit was clear: Short bouts of outdoor walking during the workday can provide physical relief in ways that may be more accessible than structured yoga sessions.

Relieve burnout and improve your workplace attitudes.
A 2021 study in the Journal of Environmental Psychology followed employees with stress-related complaints who participated in periodic walk-and-talk coaching in nature. Compared to a control group, participants reported nearly twice as many positive changes in areas like mental health, job satisfaction, and self-esteem. While physical health didn’t show immediate improvement, the mental health benefits were significant and lasting.

Suggestions for Integrating Walking Meetings

1. Choose the right environment.
The environment matters. Across several studies, outdoor walking—especially in green or quiet spaces—led to better results than walking indoors. If possible, map out a few safe, nature-rich routes near your workplace. Even small parks or tree-lined sidewalks can provide the psychological relief needed to support creativity and connection.

2. Keep the pace and duration manageable.
Low-intensity walking (even three to four minutes) was found to have the greatest benefit for divergent thinking. Consider starting with 10- to 20-minute meetings. The goal is to allow space for fresh thought and conversation.

3. Open with a prompt.
A structured kickoff question or theme can help frame the conversation, especially if it’s not a regular practice. The idea is to use a shared topic to begin moving together through a discussion.

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4. Invite inclusivity and clarity.
Not all employees may feel comfortable or safe taking a walk during work. Consider access and comfort levels such as mobility, weather, clothing, and personal safety. Offer options. When walking together, side-by-side conversation can reduce hierarchy and loosen the sense of pressure that sometimes comes with face-to-face meetings.

In the next week, try a short walk with a coworker or direct report. You might return not only with a better idea but also with a bit more clarity and connection to your work as well as to those around you.