by Candace Schoner
Walking may not be the fastest way to shed pounds or the best activity for improving cardiovascular health, but it is a great step towards improving your mental health.
In an interview on the Today Show, Dr. Mark A. Slabaugh, an orthopedic sports medicine surgeon at Mercy Medical Center in Baltimore, Maryland, says “walking outside, being in nature, and getting out of the same place allows you to decompress, understand what’s been going on and refocus.”
When you allow yourself to decompress and refocus, the level of cortisol (stress hormones) in your body reduces so you feel less anxious.
As a former couch potato, I can personally attest to the fact that incorporating walking in my daily routine has been a huge mood booster.
It not only has helped me reduce my generalized anxiety, but I have also shed a few pounds in the process.
Unlike other forms of exercise, such as biking, CrossFit, or kayaking, you don’t need special equipment, just a good pair of walking shoes.
Walking Indoors Versus Outdoors
If you prefer convenience and control over your environment, walking indoors on a treadmill or indoor track is probably your best option.
However, walking outdoors has several advantages including the opportunity to get fresh air, enjoy a change of scenery, and increase levels of Vitamin D with exposure to the sun. Vitamin D increases bone health.
According to fitness experts, you don’t have to walk long to reap the mental health benefits. Studies show that just ten minutes of brisk walking is enough to increase blood flow to the muscles and brain to boost mood.
There’s an old saying that if you want to go fast, go alone; if you want to go far, go together. Walking is easy to do with family and friends, and the team approach can pay off in many ways. (health.harvard.edu)
Taking a walk with one or more friends is a great way to socialize and avoid isolation and feelings of loneliness, which are associated with heart disease, diabetes, arthritis, depression, chronic stress, and premature death.
Research suggests that people who cultivate social connections tend to live longer, stay healthier, and have an overall better sense of well-being.
Finding the motivation to start any new activity can be difficult, especially if you are battling depression. Just getting out of bed is challenging enough.
Here are 7 tips to help you get started and stay motivated:
- Make walking part of your daily routine. If you schedule time when it is most convenient for you, you are more likely to follow through.
- Keep track of your progress. Nothing is more motivating than reaching a goal. Set realistic goals and reward yourself when you reach them.
- Find a walking buddy. Doing anything, even exercise, with a friend will make the time pass faster.
- Focus on the benefits. Remind yourself how much better you will feel both emotionally and physically after you walk.
- Take pride in your walking routine. Exercise not only has a positive impact on our physical health but can also increase self-esteem and feelings of self-worth.
- Give yourself a reward. It can be something as simple as taking a luxurious bubble bath or watching your favorite TV show.
- Get support. Oftentimes, when we start something new, it is helpful to let others know. This way, they can offer you emotional support and encourage your progress.
For the record, walking is one of the most popular forms of exercise worldwide. Because it is considered a low-impact workout, there is less risk of joint injuries (hips, knees, and ankles) that are often associated with high-impact exercise, such as running and jumping.