Can going for a walk every day really change your life?

Self-care advice has become repetitive, to say the least. 

We’ve heard it all before: ‘take a bubble bath,’ ‘set boundaries,’ ‘journal,’ and – most prolific of all – ‘go for a walk’. 

Perhaps rightly, such statements have been dismissed as platitudes that serve only to mask a deeper issue of lacking accessible mental health care.  

Indeed, a bubble bath will never be a substitute for therapy or medication. 

But, taking a daily walk is one piece of advice that crops up again and again, from therapists and GPs alike.  

And, lest we forget, those daily walks saved many a dull day in lockdown, offering us solace from the mundanity of being stuck inside for God knows how long and allowing us to reconnect with the world around us.  

So, what’s the deal?  

Do daily walks really make you feel better? And how easy is it to weave them into your routine? 

I wanted to find out so, perhaps regrettably this late into the winter, I put it to the test.  

What are the benefits of taking a daily walk? 

Clinical psychologist Gemma Harris is big on daily walks. 

She explains that walking, as with exercise in general, has been proven to lessen symptoms of depression and anxiety while improving cognitive function, sleep and memory.  

Walking genuinely makes us feel good 

‘This is because firstly, oxygen saturation and blood vessel growth occur in areas of the brain associated with rational thinking as well as social, physical and intellectual performance,’ explains Harris. 

‘Secondly, exercise reduces stress hormones and increases serotonin and norepinephrine, chemicals in the brain which are known to accelerate information processing.’ 

During and after exercise, endorphins and dopamine – more feel-good chemicals – are released into the body and brain, usually with mood-boosting effects. 

Walking can help clear the mind 

A specific benefit of walking is that it is bilaterally stimulating, which can lead to a clearer mind. 

Bilateral stimuli occur in a rhythmic left-right pattern, like walking or following a tennis ball with your eyes. 

‘There are evidence based psychological treatments, such as Eye Movement Desensitisation and Reprocessing (EMDR) that take advantage of the positive impact of bilateral stimulation of the brain for mental health, and walking is a very easy and accessible way to do this,’ says Harris. 

‘It is thought that if we process information whilst bilaterally stimulating the brain, we maximise our processing capacity, meaning that thinking and problem-solving is far more effective when we are walking.’ 

Walking increases energy levels 

Walking can also give you a much-needed energy boost, explains senior therapist Sally Baker. 

‘Walking improves blood flow throughout the body and brain,’ she says, 

‘This encourages people to feel more energised due to increased levels of oxygenated blood flowing throughout the body.  

‘It’s important to remember that physical activity does not need to be intense to be generally considered to be beneficial in reducing the risk of clinical depression, and walking can be just enough.’ 

Where should you walk? 

There are no hard and fast rules for where you should take a walk, as long as you’re outside. 

However, it has been proven that spending time in and around nature can improve our mental health and wellbeing. 

‘Walking in green spaces combines the process of meditation in motion with the benefits of forest bathing (walking amongst trees and general greenery),’ explains Sally. 

‘It has been scientifically proven to show that spending time in nature reduces stress and cortisol levels and improves mood.’ 

Harris echoes this: ‘There is increasing evidence to suggest that being in nature improves our cognitive and emotional wellbeing. This includes improved attention, cognitive flexibility and working memory, along with reduced stress levels and improvements in happiness and wellbeing.’ 

But if you live in a city and aren’t close to any green spaces, Harris adds, these benefits can apply to the urban outdoors, too.  

How long should you walk for? 

Going for a walk doesn’t have to take up a huge amount of your day or even a lot of energy.

According to Sally, a short, leisurely stroll is enough to get the brain moving. 

‘Walking to gain benefits doesn’t have to be a trek,’ she says.  

‘But it should be for a minimum of 20 minutes as that is the time it takes for the “feel-good hormones” like dopamine and serotonin to be stimulated and released.’ 

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