walk away stress

Nearly all exercise is good for your mental health, but walking seems to have a tension-relieving superpower. And every little bit helps.

- KAITLYN PHOENIX

Working out is an amazing mental health boosterand walking is no exception.

"Immediately after an exercise session, the brain is flooded with neurochemicals that help regulate mood," says Jennifer Heisz, Ph.D., an associate professor in the department of kinesiology at McMaster University and the author of Move the Body, Heal the Mind. This includes endorphins that reduce pain, serotonin to help us stay calm, neuropeptide Y to protect the brain from trauma, and dopamine to activate the brain's reward system. Also, contracting muscles release myokines, small proteins that help clear excess inflammation.

"Regular exercise such as daily brisk walking also helps tone the stress system and makes you less reactive to everyday stressors," says Heisz. "This is key. Everyday stressors can gradually erode our physical and mental health by damaging cells and causing an immune response that increases inflammation in the body and the brain." To experience the calminducing benefits of walking, use these tips from Heisz:

START WITH 10-MINUTE WALKS.

Studies have found that just 10 minutes of walking lowers anxiety and depression and increases focus and creativity. Find time in your day, add it to your calendar, and hold yourself to the plan.

EASE INTO WORKING OUT.

If you are experiencing a lot of stress in your daily life, it can be tough to tolerate hard workouts. Don't be afraid to lower the intensity-you can get tremendous health benefits from short movement breaks.

STAY CONSISTENT.

After every single workout, when all those neurochemicals flood the brain, you get a boost in mood. But there are also cumulative gains over the long term, both mental and physical, if you make walking a regular habit.

SLOWLY INCREASE YOUR DURATION AND PACE.