Walking for Mental Health
Today, we’ll look at a few ways that walking can improve the mood and the condition of thebody.
Walking can get you outside. Try to go outside to walk whenever possible. It’ll help you get some sun, which promotes the production of Vitamin D, and fresh air.
Walking also stimulates the senses, as in feeling the air, hearing the noises of people, cars, and the wind. If you wish, you can listen to items like audiobooks, podcasts, and music.
These are a few more physical benefits of going for a walk:
− Going for a walk stretches and strengthens tendons in the back, pelvis, and legs
− Keeps joints lubricated and in good use
− Uses the long muscles in the thighs and calves
− Stimulates muscle growth
− Stimulates fluid movement in the body
− Helps reduce inflammation
Exercises like walking also stimulate the release of hormones. These include endorphins. Endorphins are natural painkillers produced by the endocrine glands that produce a sense of well-being, even euphoria. The body produces these opioid-like peptides and releases them during activities like laughing, sex, and massages. They are also produced in painful situations to ease the discomfort as much as possible.
Dopamine is one of the hormones released by spending some time walking. Dopamine is called the “happy” hormone. It is associated with our sense of reward and helps keep us motivated, plus reducing stress.
Serotonin is another hormone released by walking. Serotonin is another hormone produced to make us feel better. This one helps regulate not only our mood, but also our appetite and sleep. Serotonin is also associated with a feeling of closeness and is also released by activities like hugging or playing with a pet.
Oxytocin is another hormone that, like serotonin, is linked to bonds like love and friendship. It helps us feel more relaxed and promotes connection between us and others.
Walking is an easy, low-impact exercise that you can do in the way that suits you. You can walk outside, in a gym, or in public places like the mall. The outdoors presents many options for the
settings of your walk, like parks, the city, or the suburbs. You can walk alone with your
thoughts, with a friend, or with a pet. You can sign up for walking groups, volunteer as a dog
walker, etc. Make walking what you want it to be.
If walking is not something you can physically do, you can still get the same benefits by going outside when you can and moving your body any way that is possible for you. Plenty of exercises can be done in a sitting position or with moving aids.
Talk with your primary physician before beginning an exercise regimen. They may have beneficial recommendations and resources to share. More research is being done on how frequently we should walk, and for how long, and at what intensity. It’s important to find the level that works for you and helps increase your well-being.
To explore other ways to increase your well-being, write to us on our website or call (585) 442-
6960. We’re ready to offer you more information on our services and help you set up an
appointment.
