Walk Your Way to Mental Wellbeing

We’ve written about running. But if that’s not for you, consider walking. It’s easy to get into: no gym memberships, courts or pricey equipment needed. It’s low impact, a favor we can do for ourselves at any age, size, or fitness level. It’s literally at your own pace, and we already do it every day.

Of course, this is easier said than done in tropical weather and cities seemingly designed for riding, not walking. Between elevators, escalators, e-bikes, scooters, taxis, motorcycles, and tricycles, it seems we devote a lot of energy to not walking.

But with fitness watches and phone apps, we’ve become more conscious of our daily steps, and walking is one of the easiest exercises to add into our day. Here’s why it’s worth making the effort.

It took us 4 million years to get here.

Bipedalism (aka walking on two legs) is one of the defining characteristics of modern humans. This ability took at least 4.4 million years to evolve, but walking freed our ancestors’ hands to make and use tools – and here we are.

Need more convincing? Walking for exercise – intentionally raising our heart rate and breathing more deeply – has physical benefits but also plenty of mental health benefits:

• Decreased symptoms of anxiety and depression
• Improved mood, self-esteem and confidence
• Dial up sense of well-being, dial down stress

The science: how walking boosts mental health

Do you find yourself frequently feel stuck, anxious, stressed, or sad? Walk it off. Scientists and doctors say this is caused by overstimulation of your body’s stress response, which upsets the balance of the nervous system. Our body releases additional stress hormones -- cortisol and adrenaline – a surplus which can lead to depression and other conditions when left unaddressed for long periods.

In contrast, walking releasing endorphins – the “feel good” hormones that help us feel relaxed, at ease, and connected. Walking and other movement also release pent up emotions, energies, and even trauma.

Yes, you read right, trauma affects our bodies too. “You have to move your body because stress and trauma are stored [there]. … We may not know it, but it’s there. It will not just go away. Healthy lifestyles help everybody”, says National Social Scientist and Clinical Psychologist Dr. Honey Carandang in “Invisible”, a documentary on mental health issues in the Philippines.  Studies suggest a quick 20-minute walk is enough to lower stress and get back the good vibes.

In our fast-paced, often overwhelming world, even a simple walk can serve as a reset button for your mind.

Walking for mindfulness and connection

Integrating mindfulness into our daily routine is a mental health must, and walking is the easiest upgrade around. Next time you step out for coffee or errands, put down the phone and focus on the sensations within your body and from your general surroundings. Walking in nature is even better: green spaces and fresh air make us feel connected not only with ourselves and others, but also with nature and Mother Earth. It’s “time out” in more ways than one.

Speaking of connection, walking is also ideal for catching up with others. A walking date builds in time to talk instead of message, to share thoughts and foster deeper conversations. It’s easier to open up when moving side by side, rather than sitting across a physical barrier like a table. Exercising together also creates shared experiences that positively contribute to your mental health. (Ask your fur-parent friends, and you may realize the daily walk isn’t just for the dog.)

Where to walk?  Green parks, running or cycling trails are ideal, of course. But in our packed Pinoy cities, we have to get creative. Take advantage of our huge malls, and walk end to end and up and down. On an escalator, walk instead of standing. Take a short stroll after dinner, maybe with your child or older parent. Pag gusto, may paraan.

Walking and thinking

Fun fact: some of our greatest thinkers like Henry David Thoreau, Virginia Woolf, Albert Einstein, philosophers Socrates, Aristotle, and Kierkegaard, and artists Ludwig van Beethoven and Ernest Hemingway were habitual walkers. CEOs like Apple’s Steve Jobs, Facebook’s Mark Zuckerberg, and Twitter’s Jack Dorsey took it a notch higher by holding regular “walking meetings” with their teams. 

In his New Yorker article “Why Walking Helps Us Think,” journalist Ferris Jabr writes that those who go for walks tend to perform better on tests of memory and attention. Our brain cells build new connections, countering the decline of brain tissue that comes with age.

Meanwhile, according to the US Centers for Disease Control and Prevention, a single bout of moderate-to-vigorous activity (like walking) can improve our sleep, thinking, and learning while reducing symptoms of anxiety. Walking also increases blood flow and oxygen to your brain, making you feel more alert and focused.

Prioritize your mental wellbeing

In a world where screens and social media dominate our daily lives, mental wellbeing is a core part of self-care.  Feeling overwhelmed? Press pause, grab your headphones and get moving.  

When we feel well mentally and physically, we make better financial decisions for the lives we want. Protect your peace with FWD's The One for mental wellbeing, an affordable life insurance you can customize with optional coverage for accidental death and critical illness. Your plan also gives you exclusive, free, full-year access to ThoughtFull Chat, a mobile app for mental health coaching, live video therapy and more in English and Tagalog. For as low as PHP330 per year, you can buy your plan on FWD Online Shop. 

So, lace up those sneakers and take 20 minutes for yourself. Remember, every step counts, and sometimes the simplest solutions help the most. Let’s take a walk!