Need a Boost? Take a Walk
Eagles walking during the D-Day Ruck Monthly Mission, Detroit, MI, 2023.
Let’s talk about one of the most underrated tools in your mental health toolkit: walking.
The benefits might not be as obvious as a grueling 20 mile ruck or a 10 mile run, but don’t underestimate the power of a walk. Walking is incredibly effective and packs a serious punch when it comes to promoting your mental health and well-being.
Let’s take a look at why.
How It Works
Physical activity, like going for a brisk walk, increases blood flow to your brain and stimulates the release of endorphins. This helps reduce feelings of depression and anxiety.
These benefits are only compounded if you take your walk outside. The American Psychological Association (APA) recognizes many benefits of being in nature. Simply spending some time outside can help calm your busy mind and boost your happiness.
But Does It Really Work?
A 2022 study that looked at the association between physical activity and the risk of depression found the following:
18% lowered risk of depression among adults who got half the recommended weekly amount of physical activity. This is the equivalent of 75 minutes of brisk walking every week. That’s just over 10 minutes a day.
25% lowered risk of depression among adults who got the recommended amount of physical activity per week. This is the equivalent of 2.5 hours of brisk walking every week. That’s just over 21 minutes per day.
1 in 9 cases of depression could be prevented if adults got the recommended 150 minutes of physical activity every week.
Source: Pearce, M., et al. (2022). Association between physical activity and risk of depression: A systematic review and meta-analysis. JAMA Psychiatry, 79(6), 550–559.
BLUF
Walking can help get you out of your head and into your surroundings. It’s a chance to unplug and reconnect with the world around you, whether that’s an urban greenspace or hike through the backcountry.
The best part? You don’t need any special gear or training to start. Just step outside your front door and go. You’re in control and can start any time. All you’ve got to do is put one foot in front of the other and start walking.
Want more tips on how to improve your mind and body?
Join the Mind-Body Wellness group in the Team RWB Member App. They’re a community of Veterans who share personal insights, tips, and challenges to help you improve your overall well-being.
