a walking plan to improve mental health

Written By Meg McLeroy

by Kelly Reminski, PhD

Physical inactivity is the 4th leading risk factor for global mortality, which accounts for approximately 3.2 million deaths annually (Warburton & Bredin, 2018). There are a multitude of issues strongly associated with physical inactivity, such as diabetes, heart disease, stroke, breast cancer, colon/rectal cancer, and chronic musculoskeletal complaints (Mansfield et al., 2018; WHO, 2020). Adults and older adults with chronic health conditions are recommended to participate in “at least 150-300 minutes of moderate-intensity aerobic physical activity; or at least 75-150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for substantial health benefits.” (WHO, 2020, p. 52). 

The psychological effects of exercise are also vast, including enhanced self-esteem, improved mood, better cognitive functioning, increased focus and memory, and improved quality of life (Mahindru et al., 2023). Physical activity improves the hypothalamic-pituitary-adrenal (HPA) axis, lowers cortisol secretion, and creates a balance of leptin and ghrelin, which regulate appetite and body weight (Mahindru et al., 2023). 

Overall, physical activity helps:

  1. Increase endurance and strength

  2. Returns muscles to normal size

  3. Help reduce pain when you move

  4. Reduce stress, improve mood, and increase energy

A gentle walking program is all you need to potentially add significant benefits into your life. A walking program is:

  1. Easily accessible

  2. Cost-effective

  3. Low impact on joints

  4. Increases endorphins, our “feel good” hormones

  5. Easily accessible

While you walk, stick to these basic mechanics:

  1. Hold head high

  2. Focus your deyes 15 to 20 feet in front of you

  3. Keep chin parallel to the ground

  4. Move shoulders and arms naturally, freely

  5. Position feet shoulder-width apart

Use a SMART goal to develop a customized walking plan. For individuals with chronic pain and other chronic health conditions, it is important to start low and go slow. Identify how long you can walk before you need to stop, and add in breaks if needed. Sticking to your plan can reduce pain, enhance self-confidence, and improve your mental health! 

Check out this sample walking program from the National Institute of Health for guidance: https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Sample-Walking-Program.pdf

Meg McLeroy
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