By Lyz Hart, LPCC
Hippocrates, the Greek physician who is cited as the father of medicine, stated that “walking is man’s best medicine” and this statement remains true to this day. There is a ton of great research that supports the many benefits of walking for physical health as well as emerging research to support the mental health benefits of walking. Like many during the early days of the pandemic, I found myself taking more walks as a way to break up my day and get out of the house, but it soon turned into an essential part of my routine and well-being. Walking is a simple but powerful practice that can yield benefits in many areas of life.
Benefits of Walking
The physical benefits of walking include:
Increased energy and stamina
Reduced cholesterol and improved cardiovascular health
Reduced body fat and weight loss
Boost immune function
Strengthen bone and muscle
One of the wonderful things about walking is that it is extremely accessible in that it can be done almost anywhere (no gym memberships or trainers needed), it is low impact and low cost, and it can be done at your own pace – which reduces the risk of injury. Walking is also an activity that can be done alone or with others, giving you an opportunity to connect and move with others or get some much-needed alone time.
If you take into consideration that the mind and body are deeply interconnected, it makes perfect sense that walking also provides mental health benefits including:
Decreased anxiety and depression symptoms
Improved mood
Increased self-esteem and confidence.
Increased energy and sense of well-being
Reduced Stress
How Walking Works
Walking increases blood flow and circulation to the brain and body, which has a positive effect on the HPA Axis. The HPA axis stands for the hypothalamic-pituitary-adrenal axis which is part of the central nervous response system and when this system gets activated by different stressors the body releases increased amounts of stress hormone (Cortisol and Adrenaline). It is this overstimulation and activation of your body’s stress response that leads to nervous system dysregulation and further can result in symptoms of depression and anxiety. Walking helps to calm the nervous system by releasing your “feel good” neurotransmitters called endorphins. Endorphins are a part of your body's natural pain relief system that helps you feel connected, at ease, and relaxed.
Moving Forward
Often when you are in the trenches of depression or held hostage by anxiety, you feel stuck, helpless, and shut down. Walking is a powerful tool to combat these feelings because you are literally generating forward movement in your life. The simple act of moving forward in your body helps your mind move from your reactive brain to your creative brain. This is why many people take a walk “to clear my head”. It gives you an opportunity to move, breathe and orient to the present moment.
Walking also helps you gain perspective on what is really happening and offers you a chance to practice presence and mindfulness. Whether you are simply taking a walk around the block or out in nature, being able to actually “expand your horizon” allows the brain to take in new information and provide perspective. For example, over the past few years, many of us have found ourselves glued to our electronic devices taking in the seemingly endless amount of terrifying and world-changing news, and are left feeling paralyzed by what to do with this overwhelming amount of information. Walking is the perfect antidote to the “doom scroll”. Walking allows you to go out into the immediate environment in which you actually occupy and recalibrate your body and mind to its natural rhythm.
Building a Routine
Again, because of the ease and accessibility, it is an easy practice to work into your daily life. Here are some tips and practices to start and deepen your walking routine.
Start small- give yourself realistic, attainable goals to help build up your practice 5-10 minutes a day, and once that feels comfortable gradually increase your time.
Find a buddy- having a walking partner can help with accountability and allow for a greater sense of social connection.
Notice your surroundings- as you are walking take a moment to look around and begin to use all your senses to gather information about your surroundings. What can you see, hear and smell? Maybe you notice a house you’ve never seen before, a neighbor’s garden, birds singing, the colors of the sky, the smell of fresh-cut grass. Deepening into your senses helps you connect to your body and the present moment.
Notice your body- as you are walking start to tune into your inner experience. Notice any sensations in your body and any feelings that might be present. Experiment with moving these sensations as you move- speed up or slow down your pace, swing your arms, wiggle your hips, deepen your breath, etc. and see if anything changes.
Safety- walking generally has a low risk for injury but it's important to take safety measures such as stretching, wearing comfortable shoes and weather-appropriate gear, keeping your phone with you for emergencies, and letting others know of your plan especially if you are going alone or changing your usual route.
Walking is a powerful, accessible tool you can use to support your body’s nervous system and thereby your mental health. Taking time to walk is a meaningful strategy to soothe the symptoms of depression and anxiety, and to carve out self-care time to connect with yourself, others, and nature. A simple act can go a long way in supporting your overall well-being - it starts with just a few steps.
If you or someone you know needs support, you are not alone. Please reach out. The therapists at Evolve in Nature are here to help support you along your healing journey.