Why mental health walks actually work
How Simple Steps Can Transform Your Mind and BOOST Your Mood
By Mia Barnes
(NEOM / Unsplash)
Walking might seem like the most basic form of exercise, but it’s actually a secret superpower for your mental health. Whether you’re taking a stroll through a park or power-walking around the block, walking does wonders for your mind. Especially when you take it outdoors, walking can transform not just your body, but your mental well-being too. Here’s why taking a walk might just be the best thing you do for your brain today.
1. Boosts brain function
Turns out, putting one foot in front of the other does more than just get you from point A to B — it supercharges your brain. Walking sends a rush of blood flow to the brain. Walking sends a rush of blood to your brain, fueling it with oxygen and nutrients that boost memory, sharpen focus, and enhance problem-solving skills. Plus, walking stimulates the growth of new brain cells in the hippocampus — the area in the brain that influences memory and learning. So, every step you take is like giving your brain a mini upgrade, helping you stay sharp and protect against cognitive decline as you age.
2. Reduces stress
If you’re feeling stressed, it may be time to hit the pavement. Walking can help lower the amount of cortisol in the body. This is the hormone most closely associated with stress. If sustained over time, high levels of this hormone can instigate a variety of mental and physical health issues.
People who rarely spend time in nature have an over 30% chance of developing anxiety or depression. Walking around green spaces like parks prompts the body to release endorphins — those feel-good chemicals that help alleviate pain and elevate mood. These neurotransmitters relieve tension, inducing relaxation essential for stress reduction.
3. Promotes mindfulness
Walking provides an excellent opportunity to practice mindfulness and be fully present in the moment. It involves paying attention to your surroundings, your breathing and the sensation you get from each step.
This moving meditation helps you break free from the mental loops of worry and negative thoughts that often drive stress and anxiety. By focusing on enjoying your walk, you clear your mind, enabling you to achieve greater mental clarity and peace.
4. Improves mood
Engaging in physical activity, like walking, produces endorphins and stimulates the production of dopamine. These neurotransmitters are responsible for mood regulation. They improve your overall sense of well-being and happiness.
In fact, studies show routine walks are just as effective as antidepressants when it comes to treating mild to moderate depression. Try to aim for at least 2.5 hours of a normal-pace weekly walk to support your mental and physical health.
5. Inspires self-esteem and confidence
There’s something about achieving a goal that makes you feel unstoppable. And with walking, every step forward is a step toward greater self-esteem. Setting and reaching walking goals, no matter how small, gives you a sense of accomplishment and pride. Plus taking care of your body can inspire a more positive self-image, helping you develop greater confidence in your abilities.
6. Builds social connections
Walking offers so many opportunities for social interaction. Sharing the sidewalk with other people can significantly boost your mood and overall mental health. Feelings of isolation and loneliness — which often trigger illnesses like depression — alleviate.
Going on a walk with a pet, family, friends, or as part of a club offers a chance to share experiences, build camaraderie, and strengthen bonds. It can invoke a sense of belonging, which contributes to better mental health.
Walking with company also provides motivation and accountability, encouraging consistency in your routine. You benefit from emotional support and companionship, which are essential for developing mental resilience. It’s a win-win for your body and your mind.
Tips for getting started with mental health walks
Taking the first step is the biggest challenge. But once you do, it becomes easier. Here are some tips to help you put your best foot forward.
Take it slow: Begin with short walks and gradually increase the duration and pace as your body adapts.
Choose the best time: Consider how you feel at different times of the day and pick a time that fits seamlessly into your schedule. Make it was date with yourself,
Find your pace: Walk at a pace that feels good. The goal is to enjoy the experience, not stress your body and mind more.
Listen to your body: Pay attention to your physical and mental state throughout the walk, and don’t be afraid to take a break if you need to.
Mix it up: Keep things interesting by exploring new routes through a new park, trail, or neighborhood.
Find a walking buddy: Bring a friend or your pet along. Sharing the experience builds social bonds and makes walking even better (and it keeps you motivated)..
Listen to music or podcasts: Create a playlist of your favorite upbeat songs or dive into a new podcast to keep your walks fun.
Monitor your progress: Keep a journal, a note on your phone, or use a fitness app to monitor your progress and celebrate your wins.
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Walking could be your ticket to a healthier, happier mind. Whether you’re walking solo to clear your head or with others for some quality time, making walking a regular part of your routine can lead to amazing mental health benefits. So grab your shoes, step outside, and start your journey to better well-being today.
Mia Barnes is a health and wellness freelance writer with a passion for mental health, healthy living and self care. Mia is also the Founder and Editor-in-Chief of Body+Mind magazine. Follow Mia and Body+Mind on Twitter and Instagram @bodymindmag!