Our bodies are designed to take regular breaks throughout the day to recover from periods of productivity and get ready for the next challenge. (For more on these ultradian rhythms, visit “Enter Sync.”) A lunchtime walk is an excellent method to honor that need — and return to work feeling refreshed. These pointers will get you started on the right foot.

Forget your phone. Leaving your screen behind will give your eyes a much-needed rest. Though scrolling through social networking may seem like a reward for a productive morning, it'll ultimately diminish your ability to be present on your walk.

Take inside your surroundings. Minus your tech and headphones, you are able to focus on enjoying the scenery. Aside from its hazards, distracted walking makes you miss out on nature’s many health advantages, such as lowered stress and increased creativity.

Mind your posture. While you walk, soften your chest and broaden your shoulders; tuck your chin slightly and keep your eyes focused about 20 feet before you. (For more tips on walking form, visit “How to Walk: A Step-by-Step Guide.”)

Make it meditative. Bring mindfulness for your walk by slowing your gait and matching the duration of your inhales with your exhales. Focus on the sensations of your body: your lungs filling with air, the feet connecting to the earth, unwanted weight shifting as you move forward. (For any more formal walking meditation, see “Beyond Meditation.”)