The healing power of walking: Simple Steps towards better mental health
By: Marissa Pollet
When we think of improving mental health, our minds often go straight to therapy sessions, meditation, or perhaps journaling. While these practices are incredibly valuable, there’s a simple, tool that’s right beneath our feet that is often overlooked and that is the practice of walking. Not only is this activity accessible and low-impact, but it also offers profound benefits for the mind and body, especially when practiced regularly.
Walking and the Nervous System: A Natural Reset
Walking, especially in a calm and natural setting, can help regulate the autonomic nervous system which is the part of the body responsible for our fight-or-flight responses. When we feel stressed or anxious, our nervous system goes into overdrive, flooding the body with stress hormones. Walking acts as a gentle brake on this process and can help promote regulation in the body.
• Rhythmic movement of walking helps to calm the nervous system by repetitive motion and engaging both brain hemispheres. By activating both sides of the brain, your rest and digest response kicks in which is the “calming mode” we all seek to lower stress hormones.
• Breathing naturally slows as we walk, especially when done mindfully, the parasympathetic nervous system is activated. As you notice your breath patterns at a calm and consistent rhythm, your body will begin to naturally self-regulate and feel more relaxed.
• Cortisol levels (the stress hormone) can drop after just 20 minutes of walking, reducing tension and promoting a sense of calm.
Physical Health That Supports Mental Wellbeing
Your brain and body are in constant conversation, both striving to stay at their optimal performance level. When we support our physical health, our mental wellbeing follows suit. Walking supports both in powerful yet gentle ways:
• Low-impact cardiovascular exercise: Great for all fitness levels and easy on the joints, walking increases circulation and delivers more oxygen to the brain. Exercise does not have to be intense to deliver great results. Walking is often overlooked but has a wealth of health and mental benefits on the body.
• Improved sleep: Regular walkers report falling asleep faster and experiencing deeper sleep cycle.
• Boosted mood: Walking stimulates the release of endorphins and serotonin, your brain’s natural mood-lifters. As the weather begins to warm try pairing a walk in a scenic area that you enjoy.
• Enhanced cognitive function: Just 30 minutes a day can improve memory, creativity, and problem-solving skills.
Tips for Staying Consistent and Motivated
Like any habit, building a walking routine takes determination and consistency. The good news is it doesn’t have to feel like a chore but more as a carved-out time to decompress and put your needs first.
Here are some ways to make walking a regular, enjoyable part of your life:
• Start small: Even 10-minute walks count. Short, consistent efforts are more sustainable than long, infrequent ones. As you build up stamina you can choose to lengthen your walks.
• Pair it with something enjoyable:
o Listen to a favorite podcast or calming playlist.
o Call a friend while you walk.
o Try walking meditations or nature soundtracks.
o Walk in a soothing environment that bring you peace.
• Schedule it: Treat your walk like any important meeting. Morning walks can set the tone for your day, while evening strolls help you decompress.
• Change up your scenery: Walk a different route, explore a new trail, or visit a nearby park to keep things fresh.
• Track your progress: Use a step counter or journal your walks to celebrate consistency.
• Make it social: Invite a friend to walk with you
One Step at a Time
Walking isn’t just about moving your legs, it’s about moving your mind toward balance, resilience, and peace. In a world that often demands speed and productivity, choosing to slow down and take a walk is an act of self-care. It’s accessible, therapeutic, and transformative in ways that many only begin to understand once they start.
So next time you’re feeling overwhelmed, anxious, or just stuck, try taking a walk. As you begin this new journey and take one step at a time you will be walking towards a goal of a healthier you.
Our team of caring professionals at Inspired Wellness are here to provide support and guidance towards your path of mental wellness. We believe that every individual has the ability to be the best version of themselves and our goal is to set you up with the tools to maintain a well-balanced life that will place you on the path towards lifelong change. We strive to create a non-judgmental environment coupled with therapeutic practices that are tailored towards each individual. At Inspired Wellness our team aims to do exactly as our name says, inspire you towards a beautiful life of strength and wellness!