Benefits of walking for mental health

 Walking is one of the simplest yet most beneficial forms of exercise. Getting outside for regular walks can work wonders for both your physical and mental health. Numerous studies have shown that walking helps reduce symptoms of depression and anxiety, boosts mood, improves self-esteem, and enhances overall well-being.

The Connection Between Exercise and Mental Health

It’s well established that exercise has a positive influence on mental health. Physical activities like walking release feel-good neurotransmitters in the brain called endorphins. Endorphins interact with receptors in the brain to reduce perceptions of pain and trigger positive feelings.

Exercise also stimulates the release of the brain chemicals dopamine and serotonin which are directly related to mood, motivation, focus, and feelings of happiness and relaxation.

According to data from the Anxiety and Depression Association of America (ADAA), regular exercise can be just as effective at treating general anxiety disorders as medications.

Additionally, a recent study published in JAMA Psychiatry found that physical activity can help prevent depression, reducing future diagnoses by up to 26%. While intense gym sessions and high energy sports do boost mood, simple moderate activities like walking also deliver tremendous mental health and wellness benefits.

The Healing Power of Walking

Walking helps alleviate stress, tension, anger, and irritability. It also enhances the ability to sleep which further relieves anxiety symptoms. Walking outside gets you outdoors into the fresh air and nature allowing you to destress. Letting your mind wander while walking allows built up emotions to be processed so you can gain perspective. The rhythmic motion of walking has a meditative, calming effect as well.

According to the CDC, nearly 50 million American adults suffer from mental illness like depression each year. [3] Alarming research shows 80% aren’t being treated for their condition.

Walking offers a simple, affordable, accessible form of treatment with zero negative side effects. Consistent walking creates structure in daily routines giving people with depression a sense of control and achievement which is emotionally uplifting.

Walking with others provides a space to interact socially which helps ease depressive feelings. Walking also allows for quiet, reflective alone time to process emotions.

Harvard Medical School did a study that found walking fast for approximately 35 minutes per day had incredible antidepressant effects comparable to common SSRI medications. Just three 30-60 minute brisk walks per week has been shown to deliver mood elevating benefits that last for hours and days afterward.

The Mood Boosting Power of Walking

Walking gives an immediate mood boost, both during and after. According to a study from Iowa State University, the mood enhancing effects of walking can be felt after just five minutes! Light, moderate and vigorous intensity walking all led to elevated feelings of pleasure and heightened energy levels when subjects were tested immediately upon completing short 15 minute walking sessions.

The participants reported continuing to feel less tense, more enthusiastic, more relaxed and had fewer feelings of fatigue even hours after the walking period ended.

Similar research from California State University Long Beach measured significant mood improvements both before and after subjects engaged in 30-50 minute outdoor walks. Feelings of anxiety, rumination and negative affect were all decreased post-walk while feelings of tranquility and positive affect markedly increased.

The greatest mental boosts were seen after walking through green space outdoors amidst nature rather than in urban settings. Attention span and ability to focus both improved as well.

So even short, brisk 10-30-minute walks enhance energy, pleasure, enthusiasm, tranquility, relaxation and focus while decreasing tension, anxiety, anger, fatigue and symptoms of depression or negative moods and thoughts. Consistency is key so aim for 30-60 minutes of walking at least three days per week to experience profound emotional benefits.

Other Unexpected Psychological Benefits of Walking

While walking is commonly touted for its physical health perks, it also delivers incredible benefits for psychological health including:

1. Elevates and stabilizes mood – decreases anxiety, anger, irritability, fatigue, feelings of sadness or hopelessness
2. Enhances ability to cope with mental health disorders – creates resilience against symptoms of depression and trauma
3. Sharpens cognitive functioning – boosts creativity, memory, ability to learn and focus. Walking outside amidst nature delivers even greater cognitive boosts.
4. Strengthens self image – increases self-esteem and self-confidence
5. Reduces chronic stress – lowers stress hormone (cortisol levels) in the body
6. Refreshes mental energy – increases motivation, productivity and feelings of vitality
7. Deepens sleep quality – makes it easier to fall and stay asleep
8. Magnifies happiness and life satisfaction – elevates positive emotions

Motivation to Start Walking for Better Mental Health

Walking is free, accessible anywhere and requires no equipment or gear apart from a good pair of walking shoes. Outdoor walking helps connect us to nature and the outdoors to destress.

Listening to music, podcasts or audiobooks make walks more entertaining and informative. Tracking walking workouts with fitness watches or apps provides goals and milestones. Wearable trackers also monitor heart rate zones to optimize pace and intensity. Logging daily steps, distance and walking durations gives a sense of purpose and achievement.

Walking with a friend provides social connection and support. Joining walking groups or hiking clubs builds community while improving mental health – especially helpful for those with depression, loneliness or isolation issues.

Local parks departments and nature reserves offer guided walking tours and educational walks led by naturalists. Dog owners have the perfect walking companion to encourage daily activity.

To overcome motivation issues, focus on small wins each day. Short 10-20 minute walks elevate mood immediately so positive reinforcements happen quickly. Mix up routes to make neighborhood walks more intriguing. Schedule walks into each day just like meals and bedtime. Weekends and vacation days should include hour-long nature walks. Pick scenic destinations as walking rewards.

The Takeaway

It’s clear walking delivers phenomenal emotional and psychological boosts. Making walking a daily habit feeds the mind, body and soul. One simple, accessible activity stimulates multiple areas of mental health helping us think sharper, feel stable and uplifted, while managing the debilitating symptoms of depression, anxiety, anger, brain fog, irritability and negative thinking. So lace up your sneakers and walk yourself happier starting today!