Walking and Creative Thinking

Stanford Researchers: The Science Behind Walking and Creativity

The connection between walking and creativity has captured the attention of both scientists and innovators in recent years, and for good reason. Research in experimental psychology, particularly from Stanford University, has revealed a strong positive effect of walking on creative thinking and idea generation. In a series of four experiments, Stanford researchers Marily Oppezzo and Daniel Schwartz found that participants who walked—whether on a treadmill or outdoors—demonstrated a remarkable 60% increase in creative output compared to those who remained seated. This boost in creative ideation wasn’t just a fleeting effect; the study showed that creativity persists even after the walk has ended, with participants continuing to perform better on creativity tests and problem-solving tasks.

So, what’s happening in the brain when we walk? Walking increases blood flow to key brain regions involved in creative, divergent thinking, helping activate the brain’s default mode network. This network is responsible for those “aha!” moments and the free flow of new ideas. When we engage in mild physical activity, such as walking, our minds enter a state of relaxed attention, making it easier to connect seemingly unrelated concepts and think outside the box. This is why walking meetings—popularized by creative leaders like Steve Jobs—are so effective at sparking creative juices and encouraging innovative solutions.

Further research has shown that the benefits of walking on creative ideation are not limited to a single stroll. Chronic physical activity, such as integrating walking into your daily routine, can strengthen creative ideation over time. Whether you’re taking a short walk around the block or enjoying long walks in the open air, the act of moving your legs helps keep your brain in top creative shape. Even walking on a treadmill in a boring room, as demonstrated in the Stanford study, can boost creativity and cognitive performance.

The positive effects of walking extend beyond creative thinking. Being in fresh air and natural environments can further enhance mood and reduce stress, making it easier to generate new ideas and approach problems with a clear mind. As Friedrich Nietzsche famously said, “All truly great thoughts are conceived while walking.” This timeless wisdom is now backed by modern science, showing that walking makes a real difference in our ability to think creatively.

Organizations are also taking note of these findings. Companies like Google and Microsoft have invested in walking paths and outdoor spaces to encourage walking meetings and give employees more free time to move and think. By prioritizing physical activity and creative ideation, businesses can foster a culture of innovation and boost overall productivity.

In summary, the science is precise: walking has a powerful impact on creative, divergent, and idea-generating thinking. Whether you’re seeking a breakthrough at work or want to keep your creative juices flowing, making time for walking—indoors or outdoors—can unlock new ideas and enhance your long-term cognitive function. As research continues to explore the link between physical activity and creativity, one thing is sure: the simple act of walking remains one of the most effective ways to boost creative output and keep your mind sharp for the challenges ahead.

Five reasons why you should make walking part of your daily routine to boost creativity, according to the Stanford study

Business moguls, entrepreneurs, and innovators all walk to clear their minds, develop new ideas, and boost creativity. Throughout history, many great minds have valued walking as a way to tap into their creativity. Steve Jobs was famous for and valued walking as a way to tap into his creativity for contemplation and meetings. Walking has also been valued in educational settings, such as schools, to stimulate creativity and enhance learning.

Many people claim that moving around often sparks their best ideas, and skeptics can find science to back these claims. Marily Oppezzo and Daniel, Students from Stanford University, studied 176 college students in 2014 as they engaged in various creative thinking tasks. For this study, Marily and Daniel used Guilford’s Alternative Uses Tasks, which required participants to list as many alternative uses for one everyday object as possible, including generating as many words as possible for alternative uses. The answers were all scored based on the number of ideas listed, originality, and detail.

To achieve the objectives of this study, the authors asked college students to perform these tasks in varied conditions. In some conditions, participants sat facing a blank wall; in others, they sat outdoors. They were instructed to sit indoors or outdoors, and to walk outdoors or on treadmills. It emerged that people who took the study walking on treadmills or outdoors were significantly more creative than when they were seated. 81% of those who took part in the survey reported experiencing heightened creativity while on the move. A consequent test after walking indicated that the participants were still more creative. This showed that the positive effects of walking persisted even after sitting.

That was the only study into the effects of walking on creativity, but there are clear indications that it increases blood flow around your brain, which stimulates creativity. The Stanford University Study also revealed that it doesn’t matter whether you walk outdoors or indoors; it is not about the environment but about the act of walking.

However, the walking study also showed that when one focuses on a question that requires a single answer, the results are the same whether one is walking or sitting. According to this study, walking only affects the creative mind and doesn’t help when there are predefined answers to a question. Walking is particularly helpful during the beginning stages of the creative process, when generating new ideas.

This study shows that walking can aid creative brain function, especially when you feel stuck at your desk. Taking a walk serves as a beneficial break that can reset your mind and foster new ideas. Instead of waiting for your creative block to fade away on its own, head out for five minutes to see if increased blood flow to the brain will boost your creativity. A few minutes of brisk walking, for example, helps reduce stress hormone levels, which in turn improves your mood and makes it easier for you to develop ideas. Walking led to more creative ideas, and anyone, not just a naturally creative person, can benefit from this simple activity.

Walking will keep you healthy.

Nilofer Merchant, a busy business innovator, confessed to difficulties fitting exercise into her busy routine during a TED talk a few years back. During her talk, she made it clear that we spend a whopping 10 hours on our backsides every day. Needless to say, this is a negative statistic that is bad for our behinds and hearts.

Medical statistics show that physical inactivity is a leading cause of diabetes, heart disease, and several debilitating cancers. Physical inactivity is the leading cause of colon and breast cancer, so you might consider daily walks to reduce the risk. Walking works your muscles and tones them, keeping you looking trim and well-structured, even with the nature of your job. Spending hours hunched over a desk may rake in some good cash for you, but you might spend it all on doctors' fees trying to correct your spine, lose weight, or treat a heart condition.

Merchant compares sitting to smoking, a slow, silent killer whose effects people will discover later. Walking is like a magic pill that is needed in small doses to ward off colon cancer and dementia, and marginally lower your risk of heart disease. Thirty minutes of walking would suffice, but if you do not have time, consider breaking it down into 10-minute chunks to give your body and brain some much-needed exercise. Remember that if you do not have the time to venture outdoors, you can walk on a treadmill for the same benefits to your mind, body, and soul.

Walking will increase your productivity.

The TV show 'The West Wing' proves this fact too well. The busy staffers at the presidential office were ever too busy to sit around for meetings. This situation led to the walk-and-talk philosophy, where people always do things on the move. Today, walking meetings are the thing, especially in Silicon Valley. The notion is that, rather than holding meetings across a desk, it is better to take them outside and exercise while meeting. Nilofer Merchant claims that she gets most of her exercise from the walking meetings she holds throughout the week, and that these are usually the most productive.

There are fewer distractions as people walk because they have to leave their smartphones in the office and need more computer access, which is the most significant cause of interruptions during office meetings. With fewer distractions, people can concentrate on their work and develop ideas that will grow their businesses.

Increase productivity and efficiency.

This is impossible for some people who do not like being away from their devices. Such people suffer anxiety whenever they are away from their beloved smartphones, computers, and other electronic devices. To them, being a minute away from these gadgets may mean missing essential messages that could affect their businesses. Adopting walking meetings with a clear idea of how to conduct yourself can also be challenging, and improve divergent thinking. If you are wondering about taking notes, why not use traditional pen and paper? You can also record your ramblings on the move and assess them when you return to the office. Despite the awkwardness at first, people soon discover and appreciate the immense benefits of walking for creativity and health.

If you are interested in meetings on the move, start with a colleague who loves to get out and about. You can arrange meetings with them throughout the week to brainstorm and discuss work matters. After some time, you can engage with other colleagues to bring fresh ideas to the table. Over time, your company will become one that values walking and talking as excellent ways to remain fit, vibrant, and creative. At this point, the most important thing is to inform others of your intentions so they can prepare for the walking meetings in advance. The ladies, for example, will need to carry a pair of comfortable sneakers to replace their high heels during walks. They will also take enough water to prevent dehydration as they walk.

Walking is an excellent way of communication.

Mark Zuckerberg and Steve Jobs prefer walking meetings, especially for first-time meetings, because they feel more natural. Walking meetings should preferably be between two people, as it becomes more challenging to communicate with a large group while walking. If you find it difficult to speak with someone in an office setting, consider taking a walk with them and see how much it helps. Walking not only triggers creativity but also helps people communicate ideas more fluently. Many people report that it is easier to communicate while on the move than when stuck in an office with intimidating board members. This is likely why potential employers interview fresh candidates as they walk around. According to them, people tend to open up and reveal their authentic selves when moving, making it the best way to vet candidates.

It helps you follow in the footsteps of great men.

Walter Isaacs’s biography of Steve Jobs revealed his passion for walking, but he was not the first genius to have a penchant for walking. Beethoven loved walks to stretch his feet as he worked and spent most afternoons walking around Vienna. During these walks, he always brought a pencil and paper to jot down whatever he found fascinating. His famous symphonies, including the 6th, with clear countryside and woodland elements, reflect the walks.

Motivated by Beethoven, Goethe also took to walking to nurture his creativity. The two met in Teplice, a resort town on the Czech-German border, and went for a walk and talked there. Unfortunately, those two developed a dislike for one another, but I hope that the famous Goethe continued taking walks.

Charles Dickens was another creative genius who loved taking long walks at home in Kent or London. He walked for miles when he felt like it or had a problem. The author would walk until he found a solution to the problem in his mind.

This tradition of 'thought walking' has long been associated with enhanced creative thinking and idea generation, as practiced by these and other famous thinkers.

Experts advise people to walk in moderation because overexertion can worsen the condition. This certainly worked for Dickens, though, as he reportedly developed his most memorable characters while walking in the city.

Charles Darwin also enjoyed walking around his home in Kent. He had a gravel path installed at his house for daily walks as he tried to figure things out. The number of laps Darwin took around the gravel path depended on the problem he was trying to solve. His style was to stack stones at the beginning of his walks and knock them down as he went around. His problems were, therefore, defined as three, four, five, or six-flint problems.

Zuckerberg of Facebook is particularly fond of walking meetings during which he conducts interviews. He loves taking people on a tour of the campus, pointing to different sections as he seeks their opinions. Nearly all of his walking meetings end on a promontory overlooking Silicon Valley and other tech giants, where he is quick to point out that he is indeed richer, bigger, and better than those below. Woe unto you if you do not accept his offer, as you might just get pushed off.

The founder of Twitter, Jack Dorsey, now heads a new digital finance company called Square. He always takes new Square hires on a walk he calls the Gandhi Walk every Friday. It is a memorable walk around San Francisco’s streets, during which Dorsey spells out the guiding principles behind his company.

If you prefer walking through the parks and streets or wandering in the woods as opposed to meeting in stuffy offices, it is evident that you are in the company of the best minds in the world.

Get the positive effect of walking today!

Walking will certainly help with your creativity, keep you fit, and improve your ability to communicate ideas to colleagues.

My studio is located in the Haliburton Highlands, and I take my dogs for a 5km brisk walk each day.

It is through fantastic walks that you will increase your lifespan by successfully warding off diseases. You might not be able to do it every day, especially when it is cold and raining outside, but it is certainly worth it.

No matter how much you want to make walking a part of your daily routine, take things in moderation to avoid injuries to yourself. Long walks seem like the way to go, but it is not advisable because they could lead to a total aversion to walking. Start by taking a few minutes to walk every day, and soon, you will find taking random walks as easy as… walking.