Stress has been linked to everything from digestive issues to heart disease and stroke, making it something you want to actively work against. While there are plenty of ways to de-stress, research suggests that walking can help people feel less frazzled.
“Walking literally changes your brain,” says Judy Ho, Ph.D., a neuropsychologist and the author of Stop Self-Sabotage: Six Steps to Unlock Your True Motivation. “It increases blood flow and oxygen and triggers the release of endorphins and other feel-good chemicals like dopamine, which is associated with spurring motivation.”
But while walking in general is helpful, mindful walking is especially powerful, per Ho. This involves paying close attention to your surroundings while you stroll, taking in things like the wind in the trees and the sounds around you. Basically, it’s the opposite of being glued to your phone or lost in a podcast while you walk.
“When you focus on your environment or how your body feels as you walk, it helps release negative thoughts and stress,” Ho explains. “It’s very grounding.”
Walk to elevate those mindful walks even more? Consider adding in these moves.
Meet the experts: Judy Ho, Ph.D., a clinical neuropsychologist and the author of Stop Self-Sabotage: Six Steps to Unlock Your True Motivation; psychologist Rachel Goldman, Ph.D., a clinical assistant professor in the department of psychiatry at NYU Grossman School of Medicine in New York City; Jeremy Smoot, N.A.S.M.-C.P.T., a certified trainer at Planet Fitness
Do smaller sessions
Just 10 minutes of brisk walking can lower anxiety levels, research suggests, as it boosts mood-regulating neurochemicals like serotonin, helps induce feelings of calmness, and fosters a mental reset. “Because of the powerful mind-body connection, walking is like pressing the restart button,” says psychologist Rachel Goldman, Ph.D., a clinical assistant professor in the department of psychiatry at NYU Grossman School of Medicine in New York City. “Just changing environments amplifies the mood-lifting benefits.”
Step and breathe
You can incorporate stress-reducing breathwork into your mindful walking routine for even more benefits. “When you begin to elongate the breath, it activates the parasympathetic nervous system to reduce stress and calm anxiety quickly,” Ho explains. She suggests doing box breathing when you walk. This involves breathing in deeply through your nose for a count of four, holding for four, slowly exhaling for four, and holding for four, before repeating the whole thing.
Try a ‘countdown technique’
If something is on your mind, it’s easy to fall into a rumination spiral while you walk. Ho recommends focusing on all of your senses to try to stop that train of thought. She suggests a “countdown technique” to halt negative thinking. “Start by naming five things you can see, then name four things you can hear, three things you can feel or touch, two things you can smell, and then one thing you are grateful for,” Ho suggests. No matter where you are, this technique can help change your perception, she says.
Go somewhere new
Research shows that novelty is linked to positive emotions. So, try walking through unfamiliar places or just challenge yourself to notice new things on your walks. “Taking a new path, walking in a different neighborhood, and experiencing different surroundings challenges your brain to pay attention and sparks a sense of joy,” says Goldman.
Stroll in nature
There’s a lot of data to suggest that being in nature can have a positive impact on your mental health. One scientific review linked being in nature with better cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep. You don’t need to venture deep into the woods to get the perks—research suggests that any kind of green space, like a public park or tree-lined street, can help.
Gamify it
Turning your walk into a game infuses it with fun and helps you focus on the task at hand instead of on your worries, says Ho, who likes to do an ABC walk—spotting an object that starts with each letter of the alphabet, going in order. You can also make your trek a kind of scavenger hunt: Before heading out, jot down sights, colors, scents, and the like to search for while you stroll.
Mix in fun challenges
Breaking up your walk with small challenges can boost your workout and mental health benefits. “One thing I love doing with my family is an I Spy exercise challenge,” saysJeremy Smoot, N.A.S.M.-C.P.T., a certified trainer at Planet Fitness. “For example, when we see a dog, we each do three lunges per leg. If we spot a blue car, we skip for five seconds, and when we reach a stop sign, we do five squats.” While this is a great way to motivate kids, it’s fun for adults, too.
Add in intervals
Interval training—that is, switching between moderate intensity and higher intensity movement—is a great way to mix up your walks while adding in variety, Smoot says. To try it, walk at a moderate pace for three minutes, then speed up to a brisk walk for three minutes. Repeat this five times for 30 minutes. “You can lengthen the higher-intensity portion when you’re ready to push yourself,” Smoot says.
Change the terrain
Going up and down hills or stairs, navigating curbs, or moving across uneven surfaces like sand and grass boosts walk intensity and works your stabilizer muscles in different ways to improve strength and endurance, says Smoot. It’s also a great way to keep yourself engaged in your workout.
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