The Effects of Walking
Exercise works wonders on the brain. Our bodies were created to move! Whether through dancing, swimming, running, weight training, boxing, etc., something beautiful happens when you choose to make activity a consistent part of your week. Walking is often underestimated as a way to exercise, but it is a great and simple way to take care of your body and improve brain health. It is also a great starting point if you’re wanting to get into other forms of exercise too.
Harvard recently conducted a study on how exercise, specifically running or walking, can impact mental health. The results were staggering! Running for just 15 minutes or walking for one hour a day decreases the risk of depression by 26% (Robinson, Segal, & Smith, 2020). That one hour is the length of a TV show or a true crime podcast! Exercise in general promotes neural growth, reduces inflammation, and overall creates a sense of better well-being. It releases endorphins, the happy chemicals, in your brain! We could all use some more of those. For people with anxiety, focusing on different aspects of the walk like what you hear, see, how your feet feel on the ground, etc. may be able to help relieve some of that worry and stress by choosing to focus on something present and tangible. ADHD symptoms can be affected by walking too. Exercise increases endorphins, dopamine, and serotonin, which all are related to focus and attention. Amazingly, the effects of exercise produce similar results to taking popular ADHD medications! Other general mental health effects of exercise include better memory and thinking, more self-esteem, sleep, and energy, and better resilience (Robinson, Segal, & Smith, 2020).
So now you’re sold on taking a walk tonight right? It can be hard to even know how to implement some activity into your daily life. Even a little bit goes a long way. One hour of walking a day can seem like a lot, try smaller chunks first (Robinson, Segal, & Smith, 2020). For the first couple weeks, try walking just 15 minutes three days a week. Then move to more time or more days. Does it still feel like a lot? Could you implement small chunks (ex: 10 min here, 5 min there) during the day? It doesn’t have to be all at once. Motivation can be hard too. Ask a friend to join the challenge with you, go on a walk with your dog or family, reward yourself for being active through some fun self care like your favorite tea, a bath, a healthy treat, etc. You could also start scheduling your walks. We often don’t prioritize something if we don’t even put it on the schedule. Try to go on your walk at the same time every time you do it. Before you know it, your 5:15 pm walks are just a part of your day! You’ll feel all those endorphins in no time.
Reference: Robinson, L., Segal, J. & Smith, M. (2020). The Mental Health Benefits of Exercise. Help Guide. Retrieved from https://bit.ly/3y34vOP.
Challenges/Points:
Walking has several mental health benefits including endorphin release, better self-esteem and resilience, and more energy.
Go on a walk today (10-30 minutes).
Walks are especially helpful for individuals with anxiety, depression, and ADHD.
Questions:
How often do you go on walks?
Do you exercise regularly?
Have you felt the positive effects of just a little bit of exercise?
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