How to Optimize Your Daily Walk For Mental Health

My husband walks our kids to school and I pick them up. Rain, shine or snow, I’m forced to go outside, breathe fresh air and get steps in. There are days when I’d rather drive or ask my husband to do it but I know how my mind and body feel when we return. That daily walk is worth it and I haven’t missed one yet.

But sometimes as I’m on my way I wonder, is there a way I could be using this time even more effectively? Well, I dug a little deeper and this is what I found.

Mental Health Benefits of Walking

Regular physical activity is one of the best ways to stay healthy and fit. However, in 2020, less than half of adults in the US met the physical activity guidelines for aerobic physical activity. A sedentary lifestyle is associated with an increased risk of heart disease, chronic pain, hypertension, type-2 diabetes, and dementia. While it may sound like a cliché when our bodies are healthy and fit, so are our minds.

Incorporating physical activity into your life for the mental health benefits doesn’t have to be as intense as running every day or taking a kickboxing class (although we’d recommend those things too). Walking might be the underrated solution we’ve been searching for.

Plus, with trends like “the Hot Girl Walk” becoming increasingly popular, more and more people are catching on. This form of movement is simple, easy and gentle. It takes a second to stand up and another to start moving those feet. You don’t need special equipment, an expensive gym membership or fancy shoes. Walking daily can boost your mental health.

Unsurprisingly, walking also lowers your risk of depression. The US Centers for Disease Control and Prevention recommends at least 150 minutes of physical activity per week to maintain health and help prevent chronic disease. It is estimated that 1 in 9 depression cases could be prevented if adults met those guidelines.

In addition, those who meet just half the recommended amount of physical activity per week (75 minutes of brisk walking) have an 18% lowered risk of depression compared to adults who are not physically active. This protective effect against depression increases to 25% for adults who meet the guidelines of 2.5 hours of brisk walking.

Practical Tips for Consistency and Motivation

If you haven’t been physically active for a while or have trouble staying consistent, you can still make walking a daily habit. Be sure to consult with your healthcare provider before making major changes to your lifestyle.

Jessica Hunt, LCSW and ambassador to Rosebud, an interactive journal app, advises starting by creating a plan and setting intentions. This will provide structure and purpose, which will make it easier to stay consistent and aligned with your values and what you hope to accomplish.

Set realistic goals in terms of duration and location. Don’t be afraid or feel embarrassed to meet yourself where you’re at. It’s okay if your goal is to make it to the end of the block and back. Any movement is good movement. It’s about doing it regularly rather than how far or fast you can go each time.

Preparing for Your Daily Walk

Hunt advises scheduling your walks at the same time each day to create a routine. Place weather-appropriate clothing and shoes you’ll need ahead of time in an easily accessible location (e.g. near the door) to remove any barriers.

“I’m also a huge fan of habit stacking — when you pair your walks with an existing routine, ideally one that’s enjoyable, like listening to music or making a phone call you already need to make,” advises Hunt.

I make it a daily goal to get outside with the kids so that it breaks the day up. We walk to the playground, bike around the park or stroll to the library. Some days, it’s a quick walk up the hill to touch the flag pole and back. Regardless of how short or long the walk was, a sense of calm will linger after returning home. It’s like a reset button for our family.

Tips to Optimize Your Walk for Maximum Mental Health Benefits

There are several ways to help you reap the mental health rewards of your daily walk. 

Focus on Mindfulness

Hunt suggests focusing on mindfulness during your walk. Notice your surroundings. Take in the colors, feel the air, hear the sounds around you, etc. This practice can keep you in the present moment, reducing stress and increasing relaxation. 

“When you set intentions for your walk, like time for reflecting on what you’re grateful for, or processing emotions, it can enhance its therapeutic effects,” advises Hunt.

Try the 5–4–3–2–1 Grounding Exercise

Dr. Julia Kogan, PsyD, Health Psychologist, Stress and Insomnia Specialist shares that when we go for a walk, we think about work, our stressors, and other things. While we may get the physical benefits of the walk, we don’t get the mental health benefits of a calm and clear mind.

Dr. Kogan suggests that grounding is one of the best ways to stay present and focused on what you are doing and engaged in the walk. The 5–4–3–2–1 grounding exercise involves noticing your 5 senses with your environment. During your walk, do the following in your head or speak aloud if you’re comfortable:

• Name 5 things you can see such as trees, signs, cars, shops or clouds
• Name 4 things you can touch such as your fingertips, lint in your pocket, the zipper on your jacket or the bark of a tree
• Name 3 things you can hear such as people talking, the wind, birds chirping, bus sounds, construction noises or a plane flying above
• Name 2 things you can smell like flowers, a pizza joint, grass or fresh air
• Name 1 thing you can taste like the remnants of your last meal or beverage

Change It Up

Dr. Kogan adds that since our brain craves variety, changing it up every so often can optimize the mental benefits of walking. This can include going on a different route, picking up the speed, or varying the intensity of the walk. If possible, try to walk in nature. Walking in nature has been shown to have positive impacts on emotional well-being.

Make your daily walk an opportunity to socially connect with others. Go for walks with friends and family. Or if you can’t meet in person, talk on the phone during your walk. Regularly catching up with loved ones can boost your mood, reduce feelings of loneliness and improve your emotional well-being.

If you’re having trouble, a therapist can help you identify a personalized walking routine to set you up for success.