Synchronized Buddy Walk

Objective: This exercise aims to enhance your connection with your partner and improve self-esteem through synchronized movements. By doing this exercise often, it will improve your sense of connection to your peers and overall mental well-being, along with your social confidence. 

Duration: 35-40  minutes

Materials Needed:

• Comfortable walking shoes

• A quiet, open space or scenic walk path

• A partner! Could be anyone.

Exercise Outline:

Warm up (5 Minutes)

• Pick your partner, preferably someone you’re comfortable with. Stand side by side. 

• Take a few moments to breathe deeply and focus on your breath

• Breathe in through your nose and out through your mouth. Take as many breaths as you need until you have noticed that your heart rate has steadied.

• Perform light stretches together, focusing on your legs, arms, and back.

• Ex: Touch your toes, stretch your arms into the sky, hip circles

• Gently swing your arms and legs to loosen up any tension

• Run in place for 30 seconds or so

Synchronized Buddy Walk  (20-30 Minutes)

1. Start walking at a slow, comfortable place, side by side with your partner

2. Pay attention to your bodily sensations and your partner’s movements

3. Gradually, try to synchronize your steps with your partner’s steps. Notice the rhythm and flow of walking together. As you walk, be aware of your position in space and how it changes with each step. Try to keep that flow and rhythm.

4. Focus on your inner feelings, such as subtle changes in your heart rate or breathing. Acknowledge how these feelings change as you synchronize with your partner

5. As you feel more comfortable, experiment with different walking speeds, trying to maintain synchrony. Communicate with your partner verbally and calmly if necessary to adjust your pace (practice patience!)

6. During the walk, take moments to make eye contact and smile at each other to enhance your connection 

7. (This goes without saying, no need to announce this step as an instructor, but can be said as a reminder if needed)

8. While walking, reflect and think about how it feels to move in sync with someone else, notice any changes in your thoughts or mood

9. Optional: Incorporate brief periods of silence to deepen focus on synchronization and bodily sensations, some people may be giggly/acting silly depending on who they partner up with

Reflection (3-5 Minutes)

• Stop and take a few deep breaths together 

• Reflect on your experience, discuss with your partner for 2-3 short minutes. 

• Some questions you could talk about: How did your body feel during the walk? What emotions or thoughts came up for you? 

• After the short discussion, if you want to prolong the reflection time, you can have a group discussion where you share out what was said within the partner discussions