Does walking for mental health actually improve wellbeing?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Does walking improve your mental health? We explore the benefits of walking on mental health, including stress and mood. Plus, how to create a walking routine.
Walking is a simple activity that most of us do every day, often without much thought. However, walking can also have great benefits for our mental health and emotional wellbeing. Whether you're walking around your neighborhood, going on a hike in nature, or using a treadmill, walking can help you feel better in many ways.
Does walking really improve mental health? 5 wellbeing benefits
Adding walking to your daily routine can be an effective, accessible way to enhance your mental wellbeing.
1. Reduces anxiety and depression: The rhythmic pace of walking can soothe the mind, reducing stress levels and lessening feelings of anxiety and depression.
2. Boosts your mood: Walking, especially when done briskly, can boost your mood. This is because physical activity sometimes triggers the release of brain chemicals that can make you feel happier and more relaxed. Just a quick walk can sometimes offer a natural boost in mood.
3. Enhances cognitive function: Regular walks can help improve your memory, attention span, and problem-solving skills. Walking can be a great way to clear your mind, encourage creative thinking, and boost your overall cognitive health.
4. Gives a sense of accomplishment: Carving out the time to take a walk can provide a sense of achievement, which can boost your self-esteem. Self-esteem is an important component of mental health. Reaching a certain distance or committing to a daily walking routine can be a goal toward a healthier mind.
5. Encourages mindfulness and meditation: Walking can help you practice mindfulness. By focusing on your steps, your breathing, or the environment around you, you can turn your walk into a moving meditation. This can help anchor you in the present moment to reduce stress and promote inner peace.
How much walking do you need to boost mental health?
When you create a walking routine, start with short, manageable durations and distances. Begin with 10–15 minutes each day and gradually increase that time as you build stamina. Once you become comfortable with a shorter distance, try extending your walk to 30–60 minutes for even greater mental health benefits. Remember that the consistency of your walking routine is more important than the intensity or duration of each walk.
Try to fit in a walk every day, even if it's just a quick stroll around your neighborhood. That sense of stability and sense of predictability can help support your mental health.
Always listen to your body and adjust your walking accordingly. On days when you feel stressed or anxious, a longer walk might be more therapeutic. However, if your energy levels are low, a shorter, more gentle walk can still be beneficial.
9 ways to boost the benefits of walking for your mental health
To maximize the mental health benefits of walking, try adding other practices and approaches, like meditation, as you create a walking routine. This can help make each walk a more valuable, enriching experience for your mind and body.
1. Add mindfulness
Turn your walks into a mindfulness practice by focusing on the present moment. Pay attention to the sensations of your feet touching the ground, the sounds around you, and the feel of the air on your skin. Practicing mindfulness can help reduce stress and increase feelings of calm.
💙 Try going on a Nature Walk to calm your mind and release stress through the power of meditative movement.
2. Engage your senses
Make your walks more enriching by fully engaging your senses. Notice the colors, the patterns of light and shadow, the scents, and the sounds. This sensory engagement can deepen your connection to the environment and provide a more therapeutic experience.
💙 Learn how to Tour Your Senses with this guided meditation led by Dr Eric López.
3. Practice deep breathing
When you’re walking, focus on your breathing. Try to take deep, slow breaths, inhaling through your nose and exhaling through your mouth. Deep breathing can reduce stress and anxiety, enhancing the calming effect of your walk.
💙 Try Counting the Breath, a simple breathing technique to calm your mind.
4. Choose natural settings
Nature walks, sometimes referred to as forest bathing, can significantly reduce stress and improve mood. Whenever possible, walk in natural settings like parks, forests, or by the water to enhance the mental health benefits of walking.
💙 Press play on the Soundscape Meditation: Costa Rican Jungle if you’re unable to step outside but crave the benefits of nature.
5. Add elements of walking meditation
Turn walking into meditation by being fully aware of each step, and using your walk as a time to reflect and meditate. This can provide clarity, reduce stress, and encourage a deeper sense of inner peace.
💙 Let this Mindful Walking meditation help you become aware of your surroundings on your next walk.
6. Listen to calming music or guided walks
Consider listening to calming music or guided walking meditations when you walk. These can help maintain a peaceful state of mind and enhance the relaxation benefits of your stroll.
💙 Relax and unwind with one of Calm’s soothing playlists featuring peaceful piano melodies.
7. Vary your routes
Keep your walking routine interesting by choosing different routes and surroundings. This can provide new stimuli for your senses, making each walk unique so you feel engaged and motivated.
8. Walk with friends or family
Add social interaction into your walks to help boost your mental health benefits. Walking with a friend or in a group can provide valuable social support and help reduce feelings of loneliness.
9. Reflect post-walk
When you return from your walk, take a few minutes to reflect on the experience. Keeping a log of your walks can motivate you and help you see the progress you're making toward your mental health objectives. It can also show patterns and preferences in your walking routine, so you can tailor it to your needs more effectively.
💙 Take a moment to connect with what’s going on in your body and mind post-walk through a gentle Checking in With Yourself guided meditation.
How to create a walking routine in 10 steps
Starting and maintaining a new habit can sometimes feel challenging. By following these steps, you can start to build a walking routine that becomes a natural and enjoyable part of your daily life, soaking up the many benefits for your mental health and overall wellbeing.
1. Set clear goals
Begin by defining what you want to achieve with your walking routine. Whether it's improving mood, reducing stress, or enhancing overall mental health, clear goals can give you direction and motivation.
2. Start small
If you're new to regular walking, start with manageable distances or durations. Even a 10-minute walk is beneficial. Gradually increase your walking time as you become more comfortable.
3. Schedule your walks
Be consistent. If possible, walk at the same time each day to help build the habit. A morning walk is an energizing way to start your day, and an evening stroll can help you unwind.
4. Prepare your gear
Lay out your walking shoes, clothes, and any other gear you need the night before to help you stay motivated and remove barriers.
5. Choose a familiar route
Initially, pick a route you know well. This familiarity can make the walking habit easier to establish. Once you're comfortable, explore new places to keep the routine interesting.
6. Track your progress
Keep a log of your walks, noting how long you walked and how you felt. Tracking your progress can help you see the positive changes over time.
7. Add variety
To prevent boredom, vary your walking routes, listen to music or podcasts, or invite a friend to join you. Studies show that walking with friends, especially in nature settings, can boost wellbeing and ward off depression.
8. Be flexible
Life can be unpredictable, so be flexible with your routine. If you miss a walk, don't be too hard on yourself. Just get back on track the next day or when your body feels ready for movement again.
9. Celebrate achievements
Acknowledge your progress and celebrate your successes, no matter how small. Celebrating achievements can boost your motivation and commitment to your walking routine.
10. Listen to your body
Pay attention to how you feel during and after walks. If you experience discomfort, adjust your pace or duration to set yourself up for success. Start with slower, short walks, and increase duration and speed as your body allows. If it doesn’t, that’s okay! Mindful movement is unique to you.
Walking for mental health FAQs
How long should I walk each day to see a benefit to my mental health?
There is no exact formula one can follow to achieve the mental health benefits of walking, but a good start is to aim for at least 30 minutes of walking most days of the week. Feel free to break it up into three 10-minute walks if that’s better for your schedule. However, remember that even short walks can be beneficial and everybody's formula will be different. Consistency is more important than intensity, so find a pace and duration that feel manageable and enjoyable for you.
Can walking replace therapy or medication for mental health issues?
Walking can significantly improve your wellbeing, but there are limits to the benefits of walking for mental health. It isn’t a replacement for therapy or medication prescribed by healthcare professionals, but rather a complementary practice. Always follow the advice of mental health professionals in treating specific conditions.
What are the best times of day to walk for mental health benefits?
The best time for walking depends on your personal schedule and preferences. Some people find a morning walk can help set a positive tone for the day, while others might prefer an evening walk to decompress and reflect. Experiment to choose a time that feels most beneficial for you, and that you can be consistent with your routine.
How can I stay motivated to maintain a walking routine for mental health?
Staying motivated can sometimes be challenging, but setting realistic goals, tracking your progress, and varying your walking routine can help. Celebrate your achievements, no matter how small, and consider walking with a friend or family member to make it a more social and enjoyable activity. Note the positive feelings you experience after a walk, and use those as motivation to get started.
Can walking with others enhance the mental health benefits?
Walking with others can increase the mental health benefits. It can provide an opportunity for social interaction, which can improve mood and reduce feelings of loneliness or isolation. Walking with a friend or in a group can also offer motivation and accountability, making it easier to stick to your routine. However, solitary walks can also be beneficial, offering time for reflection and solitude, which can be important for mental health.
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