hEALTH & WELLNESS Walking to Improve Your Mental Health

Sharice Bradford PH.D., CNW Staff Writer

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.