I know firsthand that walking for anxiety and depression works.
Since our move to Cape Town, I have been walking more often, and after a walk, I feel calmer and happier.
I will share my ten reasons why walking is good for your mental well-being.
My tried and trusted therapy ∣ Walking for anxiety and depression
1. It scientifically makes you feel good
Exercise that increases your heart rate releases endorphin hormones. These make you feel content and relieve pain. It also has the potential to increase serotonin in the brain. Serotonin is important for emotional balance and memory. 1
2. Walking is accessible
Walking is free, and most people are physically capable of walking. It is not harsh on your joints.
Some people love running; it is a punishment for others. I certainly am not a runner.
Many patients are not good swimmers. Gym memberships cost money.
Walking is easy to incorporate somewhere into your day. You can walk to and from work or the bus stop. Walk up and down the stairs at work if your knees allow it.
3. Better sleep with physical activity
Increased physical activity improves sleep patterns. 6 Poor or little sleep exacerbates depression and anxiety.
4. Schedule a walk
Routine is important. Anxious and depressed people are often indecisive and feel overwhelmed by small decisions. Because it is accessible, you can easily write it into your diary. Having a schedule helps to alleviate anxiety.
5. Feeling in control
Deciding to go for a 30-minute brisk walk three to five times a week is a great example of patient agency.
What is ‘agency,’ you may ask?
It is a technical term for the feeling of being in charge of your life. 2
Completing something gives you a sense of accomplishment and boosts self-confidence.
6. Walking off anxiety
Most anxious patients are in a state of perceived danger. It is not a real threat, but it puts them into fight or fright; they want to run away.
“Walking tricks the brain into believing that you have escaped.”
7. Outdoor benefits
Get outside for some vitamin D, the sunshine vitamin. Nothing is better than the sun on your skin; the feeling lifts your mood.
Vitamin D is also important in maintaining neurotransmitter levels that prevent depression.
Walk in green zones as often as possible.
Examples of green zones are:
- Parks
- Botanical gardens
- Forests
- Nature reserves
You can even walk around in your local garden nursery. You don’t have to buy anything, just enjoy being surrounded by plants.
Studies prove that getting into nature reduces stress hormones, reduces anxiety, and improves mental health. 3,4,5
8. Walk in groups
Join a community walking or hiking group and make friends with like-minded people. Human interaction is important.
In their nature study, Coventry et al. found that community or group activities resulted in better mental health results. 4
9. Walking is meditation
“Walking and other aerobic exercises are rhythmic and repetitive. Almost trance-like, a form of meditation.”
It also provides the perfect opportunity for guided meditation.
I’d like to share this “Walking Meditation” from the Plum Village App. It is a wonderful way of establishing calm, saying “Yes” and “Thank You”.
10. Listen to music
“For me, music is a form of therapy in itself.”
So why not walk and listen to something you love? Songs that lift your spirit or calm your nerves. You could also listen to audiobooks.
Here are songs from my walking playlist, in no particular order, that boost my energy and make me smile. Be inspired to make your own.
Jeremy Loops and Ladysmith Black Mambazo – This Town
Siouxsie and the Banshees – The Passenger
Maroon 5 – Moves Like Jagger
Florence + The Machine – Dog Days Are Over
Paul Simon – The Obvious Child (Live in Central Park 1991)
Mark Ronson – Uptown Funk ft. Bruno Mars
Summing up, walking for anxiety and depression
I hope you feel inspired.
“Walk in sunny green zones as often as possible.
Walk with friends and listen to music that you love.
Left foot, right foot, left foot, right foot, repeat…
It is the best therapy, and it costs you nothing.”
References
- Heijnen, S., Hommel, B., Kibele, A., & Colzato, L. S. (2016). Neuromodulation of Aerobic Exercise-A Review. Frontiers in psychology, 6, 1890. https://doi.org/10.3389/fpsyg.2015.01890
- Van Der Kolk, B. (2014). The Body Keeps the Score.
- Olafsdottir, G., Cloke, P., Schulz, A., van Dyck, Z., Eysteinsson, T., Thorleifsdottir, B., & Vögele, C. (2020). Health Benefits of Walking in Nature: A Randomized Controlled Study Under Conditions of Real-Life Stress. Environment and Behavior, 52(3), 248-274. https://doi.org/10.1177/0013916518800798
- Coventry, P. A., Brown, J., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health, 16, 100934. https://doi.org/10.1016/j.ssmph.2021.100934
- Song, C., Ikei, H., Park, B. J., Lee, J., Kagawa, T., & Miyazaki, Y. (2018). Psychological Benefits of Walking through Forest Areas. International journal of environmental research and public health, 15(12), 2804. https://doi.org/10.3390/ijerph15122804
- Hartescu, I., Morgan, K., & Stevinson, C. D. (2015). Increased physical activity improves sleep and mood outcomes in inactive people with insomnia: a randomized controlled trial. Journal of sleep research, 24(5), 526–534. https://doi.org/10.1111/jsr.12297
