How Walking Improves Mental Health

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Working out and mental health go hand in hand. If your body’s not happy, your brain won’t be either. But sometimes, the idea of hitting the gym three times a week can be more exhausting than the actual stress in your life. That’s where walking comes into play. 

Walking is one of the best exercises for mental health. It’s not just about getting from point A to point B—it’s a reset button for your brain. Taking one stroll through the park will make the world feel a little more manageable. So how does this work?

How do fitness and mental health correlate? 

You can rely on therapy and medication to address the significant changes and complex feelings in life, but walking and exercise are excellent ways to balance the moments in between. Don’t believe it? Ask science! Studies have proven all the ways walking for mental health can benefit everyone, and here are some of the big ones:

It reduces stress: When you walk, you’re not only burning fat, you’re also regulating your body’s cortisol, also known as the stress hormone. You’re literally walking away from your stress. 

It decreases risk of depression: Similarly to stress, walking can help with mild or moderate depression. Studies have shown that adults who walk briskly for 2.5 hours a week have a 25% decreased risk of experiencing depression. 

It improves creativity and cognitive function: Ever notice how your best ideas come during a walk, not while you’re staring at your screen? That’s no coincidence. Walking increases blood flow to the brain, allowing for new brain cells to generate. More brain power equals more ideas. Not to mention, regular walking helps enhance memory and problem-solving skills.

It improves sleep: Walking helps regulate your circadian rhythm, which is a fancy word for your body’s sleep cycle. Typically, a walk in the morning or early afternoon will help this cycle reset. 

It provides a sense of productivity: A walk is an accomplishment, no matter how far you go. By walking each day, you’re completing a task and achieving a goal. This sense of accomplishment, big or small, is one way to help cope with mild or moderate depression. 

How many steps should you take each day?

For those seeking to maintain a healthy lifestyle, experts recommend a daily step count of 7,000 steps as a good starting point. Those who hit that step count each day are at a 47% lower risk of death from all causes. For weight loss and more extreme exercise, step count may vary. The more steps you take at a faster pace, the more calories you burn, which correlates with weight loss. Anything less than 2,000 steps a day is considered sedentary.

The good news is that the big “Get 10,000 steps in every day” was mainly used as a marketing tactic and doesn’t hold the title as the standard for steps. It wouldn’t hurt to get 10,000 steps in, but it’s not a necessary goal. This large number was first used to promote a Japanese step-counting device called Manpo-kei, or “10,000 steps meter.” Studies show that 10,000 steps have their physical and mental benefits, but it doesn’t negatively affect the individual when they don’t hit that count.

How can you incorporate walking into your daily routine?

Walking is the best exercise for improving mental health due to its simplicity. There's no membership required, and you can do it almost anywhere. Here are some ideas on how to incorporate those steps into your daily routine.

• Take a lunch break stroll: Even 10–15 minutes can clear your head. Consider choosing a lunch spot that's a 15-minute walk away.

• Swap a subway stop for a walk: Any excuse to not get on the subway is a good excuse. If the weather's nice, or even if it's not, get off a subway stop early and walk those extra ten blocks!

• Make it social: Instead of meeting for coffee, try a walk! Walking with a friend is a perfect way to get steps in without even realizing you've been working out. And it's all the gossip without the cost of coffee!

• Explore new corners of your city: The best way to get to know a city is on foot. Find hidden paths, waterfront trails, or neighborhoods you haven't ventured through yet, so that it keeps you interested enough to forget that you're exercising. If you need help with finding the best places to go, NYC On Foot  has you covered! Check out the best walks NYC has to offer, and everything in between. From scenic spots you've never heard of before to classic NYC gems, you'll never run out of places to walk!

• Take a work call while on a walk: Some meetings could be an email, and some phone calls could be a walk. Take your work with you on a walk instead of sitting at your desk. If you can, request that the lunch meeting be turned into a walk around the closest park to your office.

• Walk everywhere: This isn't manageable for everyone, but if you live within walking distance of a store, movie theater, beach, or any other destination you usually drive to, try incorporating those steps into your routine instead! 

• Walk at your desk: Sometimes, duty calls all day long, and you don't have time to squeeze a walk in. Luckily, modern technology has caught up with the human desire to hit a step count. A Walking Pad Treadmill (paid link) is the perfect way to get moving while you're working. You can set it up anywhere, including the office! It comes equipped with a desk for your computer, a cup holder, an iPad charging station, and a simple assembly process. Don’t let corporate America keep you sedentary!

With walking, there’s no waiting for machines, and no pressure to do more than move at your own pace. It’s exercise disguised as leisure, and your mind reaps the rewards. So the next time life feels heavy, lace up your shoes and head outside!