Feeling down, discouraged, helpless? Feel like you’re constantly anxious and worried? Have you become withdrawn and focus constantly on your problems? Having difficulty sleeping? Concerned about how all this might be affecting your health? Millions of people are suffering from the negative effects of excessive stress, anxiety, and depression. In fact, these are the most common reasons why people seek therapy.

The good news is that there is a simple and effective way for you to help yourself

It’s as simple as taking a walk. A 30-minute walk a day has a huge impact on your stress levels, burns calories, and makes you feel and look good.

Walking is an easy and safe way to help you feel and look better. Even a short walk can provide significant benefits, both psychologically and physically.

Walking benefits

Walking is a safe and simple exercise that provides enormous benefits. It’s a cost-free way to get the exercise you need, while it helps you to look fit and feel better. While walking has a positive influence on physical health, it also helps psychologically. Numerous studies have shown that exercise is helpful in treating depression and anxiety, reducing the harmful effects of stress, as well as improving self-esteem, helping with weight loss, weight management, and addictions.

If you’re looking for a simple, hands-on way to feel better and manage depression, anxiety, or stress, walking fits the bill perfectly. It is one of the best things you can do to help yourself. This is why I routinely advise my clients to exercise as an important component of treatment. One of the most frequently researched forms of exercise is walking—and the results have been positive. According to the American Psychological Association, a summary of research in 1990 concluded that exercise was a beneficial antidepressant both immediately and over the long term, and that exercise was an equally effective antidepressant for both men and women.

If you are struggling with excessive stress, anxiety, or depression, walking is an excellent coping strategy and can help improve your mood, decrease anxiety, and promote feelings of wellbeing. It is also helpful in other ways.

Walking improves sleep

This is often a problem when you feel anxious, stressed, and discouraged. Walking helps to regulate sleep patterns. Insufficient sleep impairs your ability to cope and contributes to depression and anxiety.

Walking helps you to re-focus

Walking will help break the pattern of negative rumination which leads to anxiety and despair. Walking can assist in redirecting your thoughts to something positive.

Walking can keep you from withdrawing

It is not uncommon for someone with anxiety or depression to become withdrawn and cut off from others. Walking provides the opportunity break that cycle and to reestablish social contacts.

Walking can build your self-esteem

As you become more fit, your improved appearance helps build your self-esteem. The more your efforts pay off, the more in control you feel, and the better you will feel about yourself and your circumstances.

“But I’m very busy and don’t have much time to exercise.”

That’s an understandable feeling. Research has demonstrated that people can benefit from a boost in emotional well-being and energy from even short bouts of exercise. And one of the positive things about walking is that you don’t have to go a gym—you can do it anywhere at your convenience.

“But it’s hard for me to get started with exercise and to stay on track.”

It is often challenging for people to begin exercising when they feel depressed or anxious. The depressed person is often isolated and withdrawn, has low energy and motivation, and often just does not feel like doing anything. An anxious person may be isolated and avoidant. Although it may seem impossible to get up and get going that is exactly what you need if you feel depressed or anxious, and people have found that once they begin, they start feeling better.

Tips for starting and staying motivated

Just get started

Don’t think in all or none terms. At least get dressed and do a little, then a bit more each day. Feel good about what you are able to do and go easy on yourself. Remember the old saying: “You can eat a whole elephant if you do it one bite at a time”.

Get support

Having support is a big help. Exercising with a friend can be helpful to get going and keep your commitment to exercise. Inform others that you are starting to exercise to help mobilize support. Stay in contact with your friends by email, texting, or instant messaging to keep them informed of your walk that day.

Be honest about excuses

Don’t beat yourself up, but try to be honest with yourself if you are making excuses. Do you have practical explanations for not exercising? If so, then use problem-solving to find reasonable solutions and move forward with your exercise plans. Don’t think of exercise as a chore, but as a positive strategy you are using for coping with stress, depression, or anxiety. Remind yourself of the benefits you receive from exercising.

Recognize that there can be challenges

Sometimes you may not be in the mood for exercise. People who are depressed often feel guilty and can engage in self-blame, so avoid looking at a lapse in exercise as failure. Instead, continue to look at the big picture and if you miss a day, don’t beat yourself up. Instead give yourself credit for what you have accomplished, and just pick it up the next day.

Use a structured program

Exercise is easier when you have a structured plan. It helps you stay focused, maintain your progress, and achieve your goals. Schedule exercise to make it part of your daily life. This will help you to make exercise a positive habit in your day.

Summary: Walking is a simple method to get exercise and help you feel better.

You’ve learned about different ways that walking can be beneficial, including managing depression, anxiety, and stress. You’ve also learned some motivational techniques to help get you started and to remain on track. Be sure to review these tips as needed to keep them fresh in your mind.

 Next steps

There’s no time like the present to start walking, so get out your walking shoes and begin taking those first steps. Remember it’s okay to start out small and build from there. Once you get moving, you will begin to reap the many benefits of walking.

Before you begin

Before you begin an exercise program, review your health status with your physician and obtain clearance to begin a walking program. Begin to exercise gradually and be reasonable. If you experience any physical side effects from your walking program, stop exercising and consult your physician.