Walking and Mental Health

1 Nov

***Walking offers the physical benefits of exercise while also boosting your emotional well-being.***

In fact, walking regularly is known to help ease symptoms related to chronic mental health conditions like anxiety and depression. One of the biggest advantages to walking is that There is no need for equipment or a membership, making it the most accessible form of exercise. You can start at any level of fitness and the more regularly you do it, the more positive effects you’ll experience.

Walking offers a range of benefits to your overall health.

Some of the most common include:

Improved sleep
Better endurance
Increased energy and stamina
Reduced tiredness that can increase mental alertness
Weight loss
Reduced cholesterol and improved cardiovascular (heart) health

The benefits of physical exercise for your mental health cannot be overstated. According to a study done by the Black Dog Institute, even just one hour a week of exercise can protect against mental health issues such as depression.

Each year, one in five Australians are affected by mental illness, and almost half of all Aussies will experience a mental health issue at some point in their life.

Many Australians are affected, either directly or indirectly – as for every person who is experiencing a mental health issue, there are carers, friends and families who are supporting them.

Thursday 10 October is World Mental Health Day. This year the campaign aimed to challenge perceptions about mental illness in Australia. Encouraging everyone to look at mental health in a more positive light, in a hope to reduce stigma and make way for more people to seek the help and support they deserve.

Benefits of exercise on your mental health:

Improves memory, focus and thinking skills
Regular exercise improves your sleep, which allows you to feel more energised the next day
Reduces stress and anxiety
Prevents against depression
Builds your coping and resilience
Can help distract from negative thoughts
Gives you a sense of accomplishment as you form positive habits, reach your goals and improve your fitness
Offers opportunities to socialise with others

We know that walking helps to boost our mood. But, why? Walking helps to boost our mood through increasing blood flow and circulation to the brain and body. It also positively affects our central nervous system or Hypothalamic-pituitary-adrenal (HPA) axis which is responsible for your stress responses. When you exercise by walking, you calm your nerves, which can make you feel less stressed. Exercise also promotes the release of endorphins and serotonins, both of which are referred to as ‘Feel-good chemicals’. Studies show that exercise can be as effective as talking therapy and medication for treating mild-moderate depression.

Walking with Friends

Inviting friends to join you on a walk is an excellent way to build further on the positive effects of walking. Walking with others as little as once or twice per week can have enormous benefits to your mental wellbeing.

Physical exercise combined with positive social interactions has been proven to improve negative moods, ward off depression, and improve self-esteem. Taking time each week to prioritise not only your physical health but to engage with friends is an excellent way to invest in your health in a holistic way. Making a commitment to meet with others also aids in your consistency. You’re less likely to opt out if you have a friend or team relying on you to be there.

How to Create a Walking Routine

If you are just beginning, it is recommended to start off taking it easy, and building up gradually as your endurance increases. A good place to start is to try to walk 3 days a week for 10-30 minutes at a time.

Before your walk, make sure you stretch to warm up. Start at a relaxed pace and build up to a brisk walk. Allow yourself time near the end of your walk to slow the pace and let your body cool down. You can also finish with some light stretching.

Before you go out, establish a comfortable walking route, then extend your distance over the next few days or weeks. Give yourself goals to reach and celebrate your wins. Remember, it's not always about the length of your route. It's also about the quality of the walk and the benefits you get from doing it consistently.

Beyond Blue has some tips about how to get started:

Start small: This may mean a short walk about the block. A good rule of thumb is to add 5% to what you are currently doing.

Make it part of your routine: The more details that you have to decide about when / where or how to exercise, the closer you’ll come to deciding not to. Including time to exercise within your weekly schedule helps so that you aren’t only relying on willpower.

Do something you enjoy
Set goals and monitor your progress
Make a commitment to others

Most importantly… Be kind to yourself!

Treat each day as a fresh start, and remind yourself that it’s human to drop the ball occasionally.

The hardest part is getting started. Especially if you’re experiencing a mental health condition like depression. Including exercise within your treatment or management plan can have a huge impact. Mustering the motivation to start exercising can seem very daunting. The truth of motivation is that it actually comes after you have taken the first step – not before. Doing, no matter what it is. The key to seeing an improvement is consistency. By making a start and experiencing some of the benefits, momentum builds and motivation will follow.

A holistic approach to mental health care includes a supportive environment and a healthy lifestyle.This could include eating a nutritious diet, getting enough sleep, and surrounding yourself with positive influences.

It is important to consider that although walking is a powerful tool in improving your mental health, it's not a substitute for professional mental health treatment. If you are currently impacted by mental health concerns, consider talking to a licensed mental health professional or your GP. Seeking advice from a professional will be able to assist in how to safely incorporate physical exercise into your treatment plan.

There are some great local services available if you or someone that you know are in need of mental health support.

Mental Health Services

Blue Mountains Access Team
02 4782 2133, 7 days a week: 8:30am - 5pm
Lifeline
lifeline.org.au, 13 11 14, Open 24/7
Katoomba Community Mental Health
02 4782 2133, Monday to Friday: 8:30am - 5pm
Suicide Call Back Service
suicidecallbackservice.org.au , 1300 659 467, Open 24/7