Most of us have heard that walking is the best way to lose weight or to begin a weight loss journey. However, did you know that walking is also a great treatment for mental health? Yes, a walk could have a significant impact on your mental health. Need a mental health boost, go for a walk. If you are struggling with your mental health, walking is not an alternative to mental health treatment. If you are feeling that your mood or mental health is at risk, the most important thing to do is to seek the assistance of a mental health professional.
According to an article in the Journal of the American Medical Association, Psychiatry edition, 10% of depression cases could be prevented by doing 150 minutes of physical activity a week. The U.S. Centers for Disease Control and Prevention recommends that adults have at least 150 minutes of physical activity per week. When adults practice the recommended amount of physical activity, the risk of depression is lowered by 25%. If you cannot commit to the two and a half hours per week recommended by health professionals, even half of that time, approximately 75 minutes per week can lower your risk of depression by 18%. Additional studies have shown that walking daily decreased stress levels as well as decreased feelings of loneliness, depression and anxiety. The American Psychological Association credit walking to improving sleep, endurance, stress relief, mood, energy and stamina and weight loss. Walking is also credited to a reduction in cholesterol and tiredness. Walking can increase your mental focus and improve your cardiovascular health.
A January 2019 New York Post article shared the story of 86 year-old, Jessica Slaughter who lost 120 pounds by walking around her living room. There is no need to wait for warmer weather, or the perfect time or location, you can start walking today. Walking 1-2 days per week can have great health benefits, and as the story of Jessica Slaughter shows us, you don’t have to leave your home to get started. If you cannot commit to 30 minutes of walking 5 days a week, you can try to break the walk down into 10 minute walks throughout the day. Many experts say that you can start with as little as 5 minutes at a time. Research demonstrates that women who go for a morning walk live 5 years longer than women who do not exercise regularly. The goal is to just get started.
To make walking a little more enjoyable, you can ask family or friends to walk with you. When walking outside, you can be intentional by focusing on things you see along your walk. Look for fresh flowers, decorations or new sights in your neighborhood or local park. There are apps and guided walking workouts online or YouTube to assist you on this journey. You can also search online for the best walking apps.
For women interested in walking, in Chicago, and across the country GirlTrek not only has organized walks in a neighborhood near you. GirlTrek also has virtual events and in person meet ups to encourage women on their walking journey. Chicago GirlTrek organizer Keinika Carlton, shared that GirlTrek members “walk for mental health just as much as we walk for our physical health. A healthy mindset helps with having a healthy physical body. Self care is a priority.” Recently, GirlTrek chapters around the county participated in Harriet House parties to commemorate the 100th birthday of Harriet Tubman. Chicago area women can find GirlTrek on Facebook through the GirlTrek: Chicagoland group.
There are some other important things to consider when walking. If you chose to walk outside, make sure that you are in a safe area. Make sure that you have the proper footwear when walking to avoid injury. Don’t be hard on yourself if you miss a day or days. Take a few extra steps around the house or find a way to work in a little extra walking activity throughout your day. Make walking enjoyable. Add music, bring others and have fun. Try as much as possible to be consistent and stick to the routine. Remember this is about boosting your mental health. Walking is one of the easiest, no cost ways to improve your physical and mental health.