What's Happening?
Dr. Sue Varma, a board-certified psychiatrist and clinical assistant professor at NYU Langone Health, suggests that walking can significantly improve mental health. As the autumn season approaches, many individuals experience a dip in mood due to shorter
days and the end of summer. Dr. Varma recommends taking two 15-minute walks daily, which can amount to 5,000 to 7,000 steps, to help boost mood and mental well-being. Walking, especially in nature, allows individuals to decompress, clear their minds, and refocus. It is a free and convenient exercise that does not require special equipment or training. A systematic review and meta-analysis of 75 randomized controlled trials with over 8,600 participants found walking to be an effective intervention for reducing depression and anxiety.
Why It's Important?
Walking as a form of self-care is accessible and can be easily integrated into daily routines, offering significant mental health benefits. The practice of walking, particularly in natural settings, provides restorative effects and a change of scenery that can help individuals gain perspective. This simple exercise can be a powerful tool in managing mental health, especially during times when mood dips are common. The recommendation to walk aligns with broader public health goals of promoting physical activity as a means to improve mental and physical health. By encouraging walking, individuals can potentially reduce their risk of heart disease and premature death, while also enhancing their mental well-being.
What's Next?
Individuals interested in incorporating walking into their self-care routine can start by taking short walks in the morning and later in the day. This practice not only benefits mental health but also helps synchronize the body's internal clock with sunlight exposure. For those seeking structured guidance, the Start TODAY app offers walking plans and workouts tailored to various fitness levels. As more people adopt walking as a regular practice, there may be increased interest in community walking groups and initiatives that promote outdoor activities for mental health.
