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Do you walk every day? Maybe you belong to the group of people who consider walking a kind of non-serious exercise that doesn’t deserve your time.
The truth is, many of us may underestimate walking probably because it’s something we do both indoors and outdoors. Whether it’s brisk or slow strolling we get used to it and as a result see it as not as effective as other types of training. Well, that makes some sense.
But what if I told you that a nice walk daily for 20-30 minutes may benefit not only your physical but mental health? Of course, you can’t call it a major remedy for your mental issues, but it can speed up your healing process.
It’s high time you discover the benefits of walking for your well-being. And if you haven’t taken part in this activity for a while, why don’t you slip on some comfy shoes and clothing, get outdoors, and restore your powers in just 20 minutes?
Is a walk really helpful for mental health? Here’s what a short walk can do for your body.
The short answer is yes, walks are good for mental health. But you came here for an explanation, and not vague statements.
Let’s cover some research and statistics.
According to a study funded by the Health Research Board, which appeared in JAMA Network Open, a 20-minute brisk walk just 5 times a week can significantly reduce the risk of depression (5). This is great evidence highlighting the mental health benefits of walking outside.
Another study demonstrates that 90 minutes of walking in nature decreases activity in a region of the brain associated with a key factor in depression (4).
Now, let’s move to walking and mental health statistics.
American Psychological Association highlights: 25% of adults who take 2.5 hours of brisk walking per week report a lowered risk of depression (6).
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There is no doubt about the mental health benefits of walking. Adding it to your Self-Care Checklist would be one of your best decisions. But can you call walking a form of therapy?
It depends on the situation. Plus, some research has found that long-distance walking might function as a form of psychotherapy, in some cases. Still, that doesn’t prove that the emotional benefits of walking are pointless. You should consider daily walks as they can positively affect your mood and physical health. A short walk around your block or in the park every day can promote your physical health by:
It’s mind-blowing how much you get without sweating at the gym or running.
There are two words perfectly fitting into the answer to this question – Mindful Walking. This is the exact type of walking you can use to clear your mind and break from your internal worries.
Mindful walking is the type of activity that allows you to acknowledge and enjoy the present moment and observe things around you. Let’s face it, we constantly either focus on our past actions or on the future. But how often do we concentrate on the present? Unfortunately, rarely.
This type of walking can help you clear your mind from nagging thoughts and highlight truly important things you don’t notice most of the time. To practice mindful walking you will need to:
You don’t have to walk alone. Jazz it up by inviting your friend or companion. Sometimes other people are the ones who help us clear our heads and look at the situation from a different perspective.
If you’re not into observations or prefer a solo walk, you can clear your head with music or your favorite podcast. The thing is, the top benefit of walking is that there is no right or wrong option. You can do whatever makes you content and relaxed.
Read more: Is a Walk for Mental Health Really Helpful? Here’s What a Short Walk Can Do to Your Body
You have read about the study that suggested 90 minutes of walking outside for your mental health. But we all know that some people may not have and not want to contribute so much time to walking (4).
The main tip here is to do something for some amount of time rather than nothing at all. That said, strolling for 3 days a week for 10-30 minutes at a time can also be enough for your mental and physical health (2). This may help you ward off depression and improve your self-esteem.
Gradually, you will move to either longer distances or enjoy your walking routine every day.
The two main benefits of walking on mental health are:
But how does it work?
This activity helps boost your mood as it increases blood flow and blood circulation to the brain and body. Your hypothalamic-pituitary-adrenal (HPA) axis is involved in the central nervous system’s response to stress, and walking has a great effect on its function (2).
Walking can calm your nerves and reduce your level of stress.
You have all the benefits of walking for physical and mental health and now desire to get up from that chair and go outside. But something is interfering with your intentions: Lack Of Motivation or simple laziness.
Forget about those excuses, look at the potential benefits of walking again and create a walking routine on your own.
Check out a few hacks to get you started:
A special tip: Stick colorful notes with your schedule on the wall where you jot down the necessary walking minutes for your day. A visual schedule is a good way to remind yourself of an activity.
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One of the major benefits of walking on mental health is improvements in your mood. Walking can help you reduce your stress levels, and anxiety, and alleviate unpleasant feelings. It promotes the release of endorphins and adrenaline which make you happier.
Studies show the soothing impact of walking on your brain. If you’re feeling nervous, anxious, or worried, you can walk for 10-15 minutes outside and feel better. This can happen because walking releases endorphins in the brain which eases stress and benefits your mood.
When you’re overwhelmed your brain needs to change its focus. Therefore, walking activity stimulates blood flow, sending oxygen to your brain, which gives you the ability to concentrate and think better.
Is a walk for mental health really helpful? Here’s what a short walk can do to your body.
walking is a healthy activity that provides essential benefits for physical and mental health: it may relieve stress, symptoms of depression and anxiety, and boost your mood.
Incorporating walking into your daily routine may also benefit your sleep, endurance, weight, and cardiovascular health.
You can start your walking routine with 5-10 minutes daily and gradually move to longer distances.
Please note that walking is not the major remedy for treating mental disorders. Contact a professional therapist if you’re dealing with mental health issues.
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