The Mental Health Benefits of Walking for Anxiety

As someone who has openly struggled with both anxiety and depression, I can attest that walking has been a game changer for boosting my mood. Taking daily long walks through the park became the anchor that I needed to get through some very tough times in life. While I originally took up walking as a way to lose weight, I quickly learned that the benefits were far more than physical - they were mental as well. 

Science has proven that my experience was no fluke. Walking actually has many proven mental health benefits for combatting anxiety and for relieving stress in general. Even if you don’t necessarily struggle with anxiety, your mental health can still benefit greatly from taking regular walks. Here’s what the science has to say:

Walking for a Mental Health Boost

Even if you’ve never struggled with anxiety, walking is a great way too boost mood and promote emotional resilience, which can help keep you calm during stressful moments. Walking has been shown to enhance mood by triggering the release of endorphins, which you may know as the body’s natural “happy hormones.” When you engage in rhythmic, moderate-intensity activities like walking, your brain releases neurotransmitters such as serotonin and dopamine, which play a crucial role in regulating mood.

Walking for Anxiety: A Natural Stress Reliever

If you have struggled with anxiety, then you’re probably quite familiar with its uncomfortable symptoms, including an increased heart rate, heart palpitations, panic attacks, shortness of breath, sweating, chest tightness, and an unexplainable feeling of impending doom. For some of us, these symptoms can become chronic and debilitating, and exist regardless of whether or not there’s an obvious trigger. This is a sign that the body’s central nervous system has shifted into a “fight or flight” state.

I have found that taking consistent brisk walks is an effective way to combat these symptoms. A brisk walk would be around 3 to 4mph, where you can still speak, but may feel slightly out of breath and may start to break a sweat. Moving at this steady state helps to regulate breathing while grounding your mind in the present moment, especially if you’re mindful about taking deep, diaphragmatic breaths. Doing this multiple times per week is an effective way to help shift the body into a calmer, more regulated state.

In fact, a study published in the Journal of Physiological Anthropology supports what I’ve experienced. Researchers placed 20 college students with self-reported and measured signs of anxiety on a walking routine of 6km/h (3-4mph) for 1 hour 6 days per week. By the end of the study, they found that the participants showed signs that their nervous system had shifted into a parasympathetic state, that is, the opposite of “fight or flight”.

Many other studies involving walking and other forms of exercise back up this claim. Even shorter durations of brisk walking, up to 20 minutes, can be effective for immediately calming the body’s nervous system and shifting it into a more relaxed state.

Walking can also serve as a form of moving meditation. As you walk, try focusing on your breath or the rhythm of your steps. Refocusing your mind onto the present moment can be a great antidote to the racing thoughts and excessive worrying that comes with anxiety. I also enjoy putting on upbeat music and focusing on walking to the rhythm. Taking a moment to have my own little personal party in my head is an effective way to shift my mood and distract from unhelpful, ruminating thoughts.

Additional Mental Health Benefits of Walking

1. Improved Cognitive Function: Regular walking enhances blood flow to the brain, supporting cognitive function and memory. This can be particularly beneficial for older adults and those experiencing brain fog or focus issues.
2. Better Sleep Quality: Walking’s stress-relieving effects can translate into better sleep, which is essential for mental health. This is particularly true for evening walks.
3. A Boost of Self-Esteem: Setting and achieving walking goals—even modest ones—can boost self-esteem and provide a sense of accomplishment. If you experience positive physical results such as losing excess weight with your walking routine, this can also help to boost self-esteem.
4. Enhanced Focus, Creativity and Problem-Solving: Walking has been shown to boost productivity by improving focus and enhancing creativity and problem-solving skills.

Tips for Maximizing the Mental Health Benefits of Walking

• Walk Consistently: If you live a fairly sedentary lifestyle, it’s important to find ways to walk more each day. You can begin by setting a goal, such as aiming to walk for at least 30 minutes a day, five times a week. This can be done all at once, or broken into 3 10-minute sessions throughout the day. Finding a way to stay motivated to walk every day can help you reap the full health benefits of walking. 
• Choose the Right Environment: Whenever possible, choose to walk outside in nature. Walking in green spaces or near water has additional calming effects compared to urban settings. 
• Incorporate Mindfulness: Focus on your breath, surroundings, or the sensation of your feet hitting the ground. Another good practice is to focus on trying to maintain a proper walking technique. 
• Walk with Others: Join a walking group or inviting friends that you enjoy spending time with out for a walk can give you added social support while boosting your mood. 

Limitations

While walking is a great way to combat anxiety and boost mood, you’ll have to do it consistently in order to experience the most effective results. For more serious mental health concerns, it is advised that you consult with a mental health professional in addition to your walking routine.

Walking is a simple yet powerful way to enhance mental health. Whether you’re battling anxiety or simply seeking a mood boost, regular walks can serve as an invaluable part of your mental health toolkit.

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Resources

1. Sokichi Sakuragi and Yoshiki Sugiyama. “Effects of Daily Walking on Subjective Symptoms, Mood and Autonomic Nervous Function” J Physiol Anthropol 25(4): 281–289, 2006 http://www.jstage.jst.go.jp/browse/jpa2 [DOI: 10.2114/jpa2.25.281]
2. Anxiety Care UK “The Biological Effects and Consequences of Anxiety" https://anxietycare.org.uk/the-biological-effects-and-consequences-of-anxiety/​
3. Health Assured “National Walking Month: how walking can boost your mental health" https://www.healthassured.org/blog/national-walking-month/ ​