I've been doing walking meetings for six months and love them. They get me away from my desk and help me focus.

• Regular, brisk walking has major health benefits.
• Walking meetings have been shown to improve creativity and engagement.

Whether strolling alongside a teammate near the office, or talking to coworkers on the phone while walking around my neighborhood, taking meetings on foot not only provides welcome relief from hours of sitting at a computer, it also makes for excellent active listening.

While I've been dragging colleagues on walks for years, I started taking meetings on foot on a regular basis about six months ago. The arrival of winter months meant I was spending more time sitting without breaks, and hardly getting outside, so whenever the weather was slightly bearable, I'd hit the road to get my blood flowing and get some air.

Since doing more walking meetings, I've found I can be a more attentive colleague away from the distractions of Slack and the internet, and more likely to have a conversation that flows and results in actionable ideas.

That's how I feel – but what's the science behind how effective walking meetings can be?

The benefits of walking regularly are well-documented. Reduced pain and stress, and increased energy, as well as benefits for your immune system, are just some of the known benefits of taking a regular, brisk walk. In fact, you don't even need to walk that far — a recent study found that walking as few as 3,800 steps a day at a fast pace yielded benefits, especially for brain health.

It's understandable, then, that the research on walking meetings is clear on the benefits for physical health for office workers (anything is better than sitting!). But it can also sometimes lead to more honest conversations, and leave employees feeling more engaged.

Your brain relaxes when you're outside, Ted Eytan, the then-medical director for Kaiser Permanente Center for Total Health, explained to Harvard Business Review. This leads to the release of chemicals that help our executive function — the skills that help us plan, problem solve, focus, and multitask.

Colleagues get my undivided attention during a walking meeting

I've taken a few coworkers on a 25-minute circular route from our office in Old Street in central London, a route that takes us through a community play space, church garden, and large park. Yes there's traffic, pedestrians, and noise — but there's also space to think, talk through ideas, and brainstorm solutions in a way that can often feel more gratifying than being in a meeting room or at my desk.

I don't come away from these meetings with physical notes or a to-do list, but my attention has been so focused that I don't need any. I feel more connected to my colleague, clear on what we need to work on, and hope they've felt the benefit of my undivided attention.

In the post-pandemic age of remote or hybrid working, walking meetings have the potential to "promote creative thinking and socialization," a 2021 study found, and help combat feelings of isolation and demotivation. Particularly if you're meeting with someone you don't see often, or talking to them on the phone as you both walk, "walking can enhance creative thinking, mood, and even support conflict resolutions by facilitating dialogue and exchange," the authors wrote.

Some people worry walking meetings can look like they're skipping work

Not everyone enjoys them. In 2020, a study of 173 office workers asked them to trial both standing and walking meetings. The study reported that more people participated in standing meetings, and that walking meetings proved less popular because of the logistics involved in walking, such as having the right weather, mapping a route, having proper foot gear, and not having access to a computer. Some participants felt like they couldn't focus during walking meetings, or that they would be judged as skipping work if they left the office for a stroll. And in one 2021 study on the topic, the more vigorous the walk, the worse the resulting mood.

Despite these mixed results, I'm not alone in perceiving some benefits to doing meetings this way. As a managing editor for Insider's UK newsroom, a large part of my job involves coaching people to problem solve and find their way through challenging situations or potential opportunities. So it was gratifying to read that doing so over the phone while walking was found in one 2021 study to be revitalizing and a mood booster for some.

"There is a sense that more is possible, when you're outside walking rather than sitting at the desk," one participant said.

There are many caveats to draw from the studies mentioned above — not everyone lives or works in settings that are conducive to walking, and not everyone is able or comfortable walking. I take to heart Eytan's advice that you should never surprise a colleague with the idea of a walk, which I have regrettably done, making it awkward for them to decline. Advance notice is better so they can decline or plan ahead. But the option to take a walk yourself and speak to a person on the phone, when appropriate, is a great one to explore if you want to feel healthier in body and mind.