We all know that regular exercise helps manage physical health. Arthritis, heart conditions, blood pressure, even some forms of cancer are mitigated by getting up and moving about. But, lately, countless studies have shown that exercise isn’t just linked to keeping the body in shape but the mind as well. No wonder Einstein held his daily walk to and fro the Princeton campus as a sacred ritual. And he’s not the only great thinker that made walking a daily habit.
Walking is one of the habits you should form to help curb and prevent the symptoms of depression. Unfortunately, depression—and related mental health issues—can make it extremely difficult to do anything, let alone pace a mile around your neighborhood. But if you’re able to tie your shoes, and make the first step out the door, you’ll discover that a simple walk is one of the best medicines available to combat negative patterns of thought.
Walking will put you back on your feet.
What happens in the mind when we exercise?
Let’s note that physical activity gets the heart and the brain pumping. Walking will eventually harden your calf muscles, which we can see. But it also sets a hidden process in motion, which occurs in the brain. Remember, the brain and body are intimately connected. What happens to the one ultimately affects the other.
To start, when we exercise the brain doesn’t produce as many stress hormones, such as adrenaline and cortisol—the latter of which is known to cause ulcers when overproduced. When we walk it’s almost as if we enter a meditative state. One foot in front of the other takes our attention away from our own thoughts and puts us in the world around us. This is especially true if you happen to walk through nature, or a green environment.
Also, whenever we exercise, the brain produces endorphins. This is the feel good hormone responsible for the appropriately dubbed “runner’s high”. It’s the chemical that leaves us feeling better. Even ten minutes of exercise can produce enough endorphins to feel a mental boost.
In a bit of a strange irony, just twenty of minutes of walking each day also reduces the symptoms of fatigue. This is particularly true of people who are sedentary (which is many of us!). It turns out that workouts, at least moderate workouts, don’t leave us too tired and sweaty to move, but give us the energy needed to make the most of the day.
Making a routine increases confidence.
Also, if you develop a daily routine to walk (or any other exercise) you begin to cultivate self-confidence. Why? Because you recognize that you have the discipline to stick with a task each day—a task that’s healthy for you. Do it enough and you end up in a feedback loop, in which each day’s walk boosts your mental health by altering brain chemicals, this improving your psychology, thus getting you to walk each day and so on.
The mental effects of regular walking encourage to continue walking regularly. It’s the body’s way of telling us, “This is good for you. Don’t stop!”
How much should I exercise?
You don’t need to be a triathlete to reap the benefits of regular exercise (that’s why the title of this article is about walking). Try walking twenty to thirty minutes a day. That’s enough movement to help you combat depression and prevent its future symptoms.
But it’s okay to start slow. Maybe, you can’t get outside just yet (though it’s certainly better to get away from the four walls of your home). So, then try walking around your house or apartment. Then take a few minutes and walk around your block outside, or, even better, through a park. You don’t need to dive into the deep end just yet.
As with anything, the more you do the more you’ll take away. The more walking you do each day, the healthier your mind and body. But before you worry about how much you’re moving about, you need to worry about being consistent.
Walking is key.
People are animals built to walk. That’s why we stand upright. It makes it easier to swing our arms and our legs, to travel vast distances with ease. It’s no wonder then that walking alone is enough to help combat symptoms of depression, and prevent its future symptoms. It’s what our bodies want to do naturally.
The trick, as with everything, is to start. That very first step without a doubt the hardest one to take, especially if you’re already suffering from depression. But, it may be the first step that leads you down a path that helps you overcome the symptoms of depression.
If you want to learn more about how to overcome your depression don’t hesitate to contact me, and read more about my therapeutic approach to depression treatment.