Evidence-based studies have proven that exercise is one of the most helpful things we can do for our mental health. Partaking in regular movement routines is a great way to improve both physical and mental health. Walking is an incredible form of exercise because it is gentle, can be practiced anywhere, and can incorporate the added benefits of nature. To dig a little deeper into why walking improves our mental health, we need to look at the science behind it. This can help serve as motivation and evidence for how walking can improve our overall lives.
- Walking increases the circulation and blood flow in the body. When someone takes a walk, their heart will pump more blood into their body. At the same time, it also pumps more blood to their brain. This helps the brain to work more effectively in many ways. The increase in blood flow can help improve memory and cognitive functions. Walking can also help with long-term heart health.
- Walking releases endorphins. When a person partakes in a physical activity, their body releases “feel good” chemicals called endorphins. These chemicals can reduce stress and improve mood. Endorphins also have the added benefit of increasing energy when released. The release of endorphins is especially helpful for someone struggling with low moods or depression. In addition to endorphins, walking also boosts serotonin, a key mood stabilizer that helps regulate emotions and promote a sense of well-being. Dopamine, the brain’s reward and motivation chemical, is also released, reinforcing positive feelings and encouraging continued movement. This combination of neurochemical benefits makes walking an especially helpful coping tool for those struggling with low moods or depression. Sometimes, clients might even decide to try walk-and-talk therapy, which incorporates walking and talk therapy together. This can help clients to reap the benefits of both.
- Walking helps relieve stress. As previously mentioned, the body releases endorphins when someone is exercising. In addition to helping improve mood, these endorphins can also help with stress management. When someone is exercising, they lower the levels of cortisol in their body. Cortisol is a hormone that is released in the body when under stress. By lowering these levels, the person’s stress levels will also lower. Walking also helps to relieve stress because it helps people clear their heads. When a person is walking, they can also practice mindfulness; this helps our brains focus on the present moment. These reasons are why walking can be an incredible way to reduce anxiety symptoms.
- Walking helps improve sleep quality. Over the years, studies have shown that sleep is very closely tied to mental health. Walking helps to reduce stress and anxiety, which can help people who have trouble relaxing before they go to sleep. Walking also helps to keep our body’s circadian rhythm in check. Our body’s circadian rhythm is the body’s internal clock that controls when we wake up or go to sleep at night. Regular activity also helps people feel tired when it’s time to go to bed. This makes sense because walking forces us to use energy, which means we might feel tired more easily.
- Walking helps improve energy. As we mentioned above, walking helps blood flow and releases endorphins. Both of these things help to improve energy levels. Walking can also improve energy because it can help us to feel more focused. This can help us to stay motivated throughout our days. Over time, walking can help to make our bodies stronger, which helps them to have more energy for other activities.
- Walking helps practice mindfulness. Walking is a great way to practice mindfulness in our daily lives. Mindfulness is the practice of focusing on the present moment without holding any judgment for thoughts that might come up. When a person takes a walk, they can focus on their senses or even use their surroundings as a way to stay in the moment. If someone is having a hard time practicing mindfulness on their own, they might benefit from practicing it in a more structured way. One example is listening to a meditation while walking.
- Walking in nature adds benefits. Some people believe that nature has “healing qualities” that can help both our mental and physical health. There is truth to this, as spending time in nature has been proven to reduce stress and improve mood. Being in the fresh air can also help to engage our senses. Depending on the specific person, they may also feel connected to the environment, which may make them feel less alone.
Physical movement is a helpful tool when trying to improve our mental health. In particular, walking is an easy exercise that one can incorporate into almost any lifestyle. Walking helps improve our mental health by increasing blood flow, releasing endorphins, improving sleep, reducing stress, and increasing energy. All of these will help to improve a person’s overall mental health. Unfortunately, walking on its own will likely not solve all of our mental health struggles. However, when it’s added into a routine consisting of helpful things such as therapy or medication, it can help in immense ways.
Online Therapy in Florida, Idaho, South Carolina, and Utah
At Calming Transformations Counseling, our therapists understand how difficult it can be to manage anxiety, stress, depression, and relationship issues. We can help through online therapy in Florida, Idaho, South Carolina, or Utah or walk and talk therapy in Hillsborough County, Florida. Contact us today to schedule a session and take the first step toward a healthier, happier life. Remember, your mental health is important—take the time to care for yourself.
