Benefits Of Walking - How Walking Can Improve Your Mental Health

 Benefits Of Walking - How Walking Can Improve Your Mental Health

May is Mental Health Awareness Month, which aims to bring awareness and solutions to all those struggling with a variety of mental health issues. Are you looking to improve your mental health and overall well-being? Discover the benefits of incorporating a daily walk into your daily routine. Learn more about why walking is an effective way to improve your mental health and well-being.

How walking helped me with anxiety and depression

I entered it with a simple goal. Walking was something I could do no matter how heavy I was. I may not be that fast, but I managed to do it. Walking wasn't just a physical activity, it was something I could do for my mental health. And when I started, it was in a very low place.

After a tumultuous 18 months after losing my mother to colon cancer, I also celebrated my 40th birthday. Being born to a teenage mother and not too far apart in age, a series of events left me completely depressed. I was sad That was when I was at my heaviest. We were in the middle of a global pandemic. I was anxious. I was depressed. Life was very bad

I wanted to change. I wanted it to be different. I didn't know where or how or if there was a grand master plan... I just wanted a change. So I started walking. At least I thought it would give me time to think, clear my head, and sort out the mess.

At first, I could only walk short distances. I gradually increased it until I reached 5 miles a day. This was a level I could fit into my schedule. He kicked me out of the house. It gave me "alone" time. It gave me time to clear my head, organize what I needed to do, think about how I felt, and why I felt that way, and of course exercise.

A year later, I've lost 90 pounds (and yes, I've changed my diet too). I was off medication for two types of GERD. I no longer needed an ACE inhibitor (a blood pressure medication known as lisinopril). I reduced (but did not eliminate) my anxiety and depression medication, Zoloft, which is an SSRI with a long list of potential side effects.

My cholesterol was going down. My blood pressure was normal even without medication. I have become much healthier physically. My doctors say I have reduced my risk of many diseases and have returned from being "morbidly obese" to a healthy weight.

But ultimately, what benefited me the most was the mental health clarity. I realized that many of the things that made me unhappy were controllable: myself, my marriage, life, stress, etc.

These walks may seem mundane, but they gave me time to think, reflect, and make changes in my life choices. I got divorced the same year I moved back across the state to my hometown. I won sole legal custody and became a single mom to two amazing teenagers. Many things have changed. Many things had to change.

Personally, two years have passed since the beginning of this brutal journey. It all started with a short walk. It's so true what they say...everything starts with a step.

Physical benefits of walking

I think most people know that any form of exercise, any amount of time, can improve your health. Almost all medical conditions can be improved with physical activity. From reducing your overall need for medications (and thus potentially harmful side effects) to helping you reach a healthier weight, exercise has many benefits.

I won't lie, I'm not a gym rat. I hate exercise. Friends have told me about this crazy "runner" that some people experience, a sort of post-exercise euphoria. I'm not really sure who felt that way, but it definitely wasn't me (and still isn't).

But walking was doable for me. This will not be a stadium. No equipment or membership registration was required. I used my phone to plan a route that matched my goal distance.

I prefer to go out whenever possible. Science shows that walking in nature has more benefits than walking indoors. But any form of "walking" has benefits that go far beyond physical improvements.

Walking improves the overall health of the body

Research shows that there are many reasons why our bodies "love" exercise. (Maybe I'm missing some of these receptors, but even I can't deny that walking generally makes me feel better.) Incorporating a daily walk into your routine can help reduce chronic symptoms, research has shown. Reduce mental relatedness. Health conditions. such as anxiety and depression. Here are some of the benefits of walking for physical and mental health.

1. Walking improves the quality of your sleep (better sleep means better mood).

2. Walking can be social and you can get support from others

3. Exercise (like walking) increases energy levels

4. Physical activity provides an outlet for stress and frustration.

5. Walking reduces skeletal muscle tension and makes you feel relaxed.

6. Walking improves cardiovascular health and overall body health

7. Walking improves your mental health

It has also been shown that people who suffer from mental health problems are at higher risk for diseases such as heart disease, diabetes, arthritis, and asthma.

Harvard Medical School points out that walking may have more surprising benefits than you think. Some of the benefits of walking are:

*Fight the genetics that make you accumulate extra fat

* Conquer that sweet

* Reduces the risk of breast cancer

* Joint pain relief

* Improve safety.

Health experts recommend walking

If you are not convinced by these medical experts or scientific studies, the advice of your hospital education planner may be helpful.

Walking is a great way to exercise, regardless of your current activity level, says Holly Murphy, senior health coach at Tampa General Hospital.

Physical activity is definitely important, - says Murphy. He said walking makes you "more productive, more creative" and "really boosts your immune response." Walking helps! "

How much should you walk for daily health?

Murphy emphasizes that it doesn't matter when, where, or for how long.

"Do whatever you can whenever you can," says Murphy. Murphy recommends 30 minutes of exercise every day, almost every day. It really doesn't matter where you are. The fact that you show up is very important.

Dr. Paul Oh of the Toronto Rehabilitation Institute told Healthy Debate the same thing.

It's a simple, accessible, and versatile activity, says Dr. Paul Orr, medical director of the Cardiovascular Disease Prevention and Rehabilitation Program at the Toronto Rehabilitation Walking Institute. You can walk indoors or outdoors and easily incorporate it into your daily routine. All you want is a decent set of shoes.

He agrees that a daily walk is not a race. Walking every day at any length and speed is effective.

Oh says walking at any speed is better than sitting.

Walking can improve socialization

One of the advantages of walking is that it can easily be done with friends and family. It's a great way to get people of all ages (or members of your four-legged family) involved in an activity. Friends and family can improve their health together. Social exercise has been proven to be more motivating, more adventurous, and more adaptive when done in groups or in pairs. Consider planning your route with a friend to motivate you.

Many communities offer walking clubs at local parks or local shopping centers. Club membership allows you to make friends with like-minded people. It's also a great time to talk to friends on the phone using a hands-free headset and ventilation about life's problems.

Although hiking in a group is rare, it can be a fun activity from time to time. I often walk alone, think, and take time to organize my thoughts. However, if you're having a big family meal like Thanksgiving, an after-dinner walk is a great way to keep the conversation going and get things moving.

Walking is a physical activity that almost anyone can enjoy with little or no financial investment, making it a highly accessible and shareable experience. Start by searching social media platforms in your community to see which clubs already exist, or consider starting your own.

Walking improves mental health

I'm not alone in thinking that walking can improve your mental health. Studies have shown that just 30 minutes of walking a day can improve depression and anxiety levels in people.

A comprehensive study published in April 2022 reviewed 15 different studies on the benefits of walking on mental health and depression. The review, which included a total of more than 2 million participants, found that physical activity, even at levels below public health recommendations, has significant mental health benefits.

The study found that people who exercised half the recommended amount of exercise per week (just over 4 hours per week) had an 18% reduced risk of depression. The risk of developing depression was reduced by 25% in those who spent more than eight hours per week (8.8 hours recommended).

In general, the review of studies showed that 11.5% of depression cases can be prevented if the current recommendations of physical activity (equivalent to 2.5 hours of brisk walking per week) are followed.

The National Institutes of Health (NIH) agrees with this study, noting that the main benefits of walking include:

*Reducing the risk of high blood pressure, heart disease and diabetes

*Strengthening bones and muscles

* Maintaining a healthy weight

*Helps improve your mood.

I'm not the only one who feels like walking makes me feel better. I was able to organize my thoughts and have more time for myself. Some agree about the mental health benefits.

My mom always said, 'I believe you can't walk and worry at the same time, -  says Patricia DeGraw, a member of the Walking Club Facebook group. And he is not alone.

Melissa Cope echoed DeGraw's sentiments, saying that walking gives her mental clarity and peace.

Listen to birdsong, observe nature, or simply listen to the wind blowing through the leaves, Cope says. "Be amazed."

Negative effects of walking

I want to say that there is nothing wrong with walking. Of course, nothing is perfect. However, it is best to weigh the pros and cons when considering treatment options. For most people, walking is a wise choice. But that doesn't mean it's true for everyone.

Satyendra Sharma, MD, FRCP(C), of Sunnybrook Health Sciences Center in Toronto, says, In general, walking is a huge benefit and can help people of all shapes and sizes get some physical activity every day.

There's no doubt that walking is the most comfortable form of exercise and has all the benefits [listed] -  says Dr. Sharma. However, if you already have back problems, you are at risk of making them worse.

Dr. Sharma says he doesn't recommend walking for people with serious back injuries or physical conditions that make pain management difficult.

People with pain such as spinal stenosis or recurrent sciatica, or people who have had back surgery, should do exercises like cycling or swimming that don't put pressure on the spine, he says.

However, there are still options for those who struggle with extensive pain management.

He says stationary bikes can replace outdoor cycling in inclement weather and can be done year-round, especially for people with back problems.

You can do the same by walking. You don't need to buy a membership or expensive equipment to walk. If the weather isn't great where you live, consider walking at a department store or mall, or at your local school's indoor track. Many people in the community suggest (and even welcome) the use of their space for physical activity.

And for people who suffer from pain, adjustments, and small devices can make walking easier.

Dr. Sharma says some back problems can be alleviated by wearing a corset while walking or during more physically demanding daily activities, such as gardening. We recommend that patients consult a rehabilitation specialist, preferably a physical therapist, before starting walking for exercise.