Why Walking Meetings Can Boost Your Energy and Empathy as a Leader

Plus, three science-backed Microsteps to help you get started.

If you lead a team, you might find yourself stuck in back-to-back meetings all day, or drawn to your computer screen for hours without a real break. And while we know that sitting at a desk all day without getting up for movement can have long-term effects on our health, it might even be holding you back from being your most creative, empathetic self. 

To boost your energy and empathy as a leader, try turning a regular meeting into a walking meeting. 

Studies have shown that carving out time for a walk during a busy day can help you maintain perspective and boost your energy. And walking meetings have even been shown to boost creativity: A Stanford University study published in the Journal of Experimental Psychology: Learning, Memory and Cognition found that walking indoors or outdoors increased creative inspiration among participants. The researchers found that the levels of creativity were consistently higher among participants who walked instead of sitting down, as participants showed an increased level of creativity when they took a break before getting back to their work. So whether you’re meeting with someone virtually or in person, consider taking the meeting outside for a stroll around the block. 

Here are three Microsteps to help you incorporate walking into your routine:
 

Right now, pick one meeting on your calendar to turn into a walking meeting.

When you have a designated time slot on your calendar for a walking meeting, you’ll be more likely to stick to it. Select a meeting where you won’t have to take notes or present something on a screen, like a 1:1 with a direct report, or a conversation with a colleague. If it’s a virtual meeting, you can even include your intention to walk on the calendar invite so everyone is aware that you’ll be dialing in.
 

Invite a co-worker to join you on a walk during your break.

If you don’t have any meetings this week that you can take on a walk, consider just taking a walk with a teammate to catch up on what’s new. Walking can even improve your empathy. Taking time to connect outside of the office can help you boost your connections with teammates and get to know them on a more personal level than you would while sitting at your desks. On your walk, consider asking a mindful question about what’s been stressing them out lately, or what you can do to better support them. 

Find and check in with a movement accountability buddy.

Studies show that social support can increase the frequency of movement and exercise. Find a teammate who is also looking to incorporate more movement into their day, and ask if they want to join you on a walk during your next meeting, or even on a stroll around the block in between calls. When you have someone who has a similar goal as you, it makes it easier to stick to it and check in with each other. If you work in different physical locations, it can be a great opportunity to simply check in with a daily reminder to get moving.