Has a loved one ever encouraged you to just “walk it off?” Or has a therapist told you to “go for a walk” to improve your depressed mood? This typical (and perhaps tired) advice of just “taking a walk” can be valuable in improving your mood and maintaining your mental well-being. While a walk may seem simple, it is actually a step towards behaviorally activating against depression, utilizing movement to boost endorphins and regulate anxiety, mindfully slowing down your life, and incorporating joyful moments into your day. This blog will explore the numerous benefits of walking.
How Movement Affects Mental Health
Many people report feeling “productive” or “accomplished” after finishing a workout. However, on a neurobiological level, movement lowers cortisol levels (the “stress hormone”) and thus reduces our experience of stress and anxiety. This occurs with any form of active movement, not just intense workouts. Even while walking, endorphins are released, which help to combat symptoms related to anxiety, depression, and other mood disorders. If you are mindful of somatic symptoms related to your mental health, you might even notice this as you move!
Physical health is also directly related to our mental health; the mind-body connection is real! By taking your physical wellness seriously, you improve your mental wellness, too. For example, “cardio” is not just to make you all sweaty; by improving your cardiovascular health, your heart rate may feel more grounded and calm, even when you are anxious or triggered.
Walking as a Mindfulness Exercise
Oftentimes, we walk only to get to a certain destination or to “let off some steam.” However, by applying a mindfulness framework to walking, you may notice how walking improves your mental health.
Walking can ground you in the present by focusing on physical sensations. Pay attention to the rhythm of your footsteps or the texture of the ground beneath you. Similarly, notice your breathing—the rise and fall of your chest or the flow of air through your nostrils. This simple focus can quiet mental chatter, helping you feel centered and calm.
Walking in nature can deepen mindfulness by engaging your senses. Observe details like the colors of leaves, the sound of birds, or the feel of a breeze. Immersing yourself in nature shifts attention away from stress and fosters relaxation, gratitude, and connection to the world around you.
When you make walking a part of your routine, you may clear mental clutter and reduce overwhelm. By dedicating even a few minutes to intentional walking, you create space to process thoughts and reset your mind. Over time, this practice improves focus and helps you approach challenges with greater clarity.
Walking as Behavioral Activation
Has your therapist suggested “going for a walk” as a quick fix to your depression? We can acknowledge that mental health walks will not change external stressors or trauma. However, setting small, achievable goals (like a daily walk) helps break the cycle of inactivity in depression. Behavioral activation is a well-researched method to challenge symptoms of depression and improve mood. Essentially, by challenging yourself to do hard things, you build confidence and feel more engaged in the world around you.
Walking also serves as an opportunity to reconnect with your surroundings. Whether it’s appreciating nature, discovering new paths in your neighborhood, or simply enjoying fresh air, these small moments can provide relief from rumination and offer a mental reset. You might even find it easier to process your thoughts and emotions when you’re in motion.
You can also use walking as a daily activity to add structure to your life. While life is largely out of our control, building a routine and establishing a sense of normalcy in your day-to-day life can help you feel a bit more in control. The structure of a daily walk can help you carve out consistent time for self-care and reflection. Over time, this practice can become a cornerstone of your mental health journey, and you might even notice feeling accomplished after maintaining your walking routine!
Benefits of Walking
Walking is more than just a form of exercise; it can foster a deep sense of belonging and connection to others. Walking through shared spaces, such as parks, neighborhoods, or trails, allows people to feel part of a community. Even solitary walks can create a sense of belonging when passing familiar faces or landmarks, reinforcing the idea of being rooted in a larger social or geographic fabric.
Walking with others amplifies this connection. Group walks, whether with friends, family, or organized walking clubs, offer opportunities to bond, share stories, and create shared experiences. The act of walking side by side promotes a sense of equality and collaboration, making conversations flow more naturally. Social walking can also uplift mood, combining the mental health benefits of physical movement with the emotional support of companionship.
The playful aspect of walking adds another dimension. Exploring a new neighborhood, taking a spontaneous detour, or following curiosity down an unfamiliar path transforms walking into an adventure. This playful spirit can spark joy, evoke a sense of childlike wonder, and encourage creativity. Walking becomes more than just a physical activity–it becomes a real sense of joy, connection, and calm.
Interested in exploring exercise and movement habits in therapy? Reach out to myTherapyNYC to find out which of our therapists would be a good fit for you!
What benefits have you experienced from walking? Join the conversation in the comments below!
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