Walking for Mental Health: Step Your Way to Happier Days

Last Updated on July 11, 2025

Daily walks don’t just strengthen your body—they can profoundly boost your mind. More than just a low-impact form of exercise, walking has been shown to reduce anxiety, ease symptoms of depression, and enhance overall well-being. Even a short walk through nature may lift your mood and sharpen your thinking. Below we break down how walking supports mental health and how to get started—even if you’re struggling.

Why Walking is Good for Your Mental Health

Walking is one of the most accessible, sustainable forms of exercise. It requires no special gear, no gym, and no training—just a pair of good shoes and the desire to move. Scientific research shows walking can help you:

• Reduce stress and anxiety
• Increase energy and positive emotions
• Improve cognitive function and creativity
• Strengthen your sleep cycle
• Build long-term resilience and discipline

Recommended Reading: How to Choose Walking Shoes

Walking vs. Running: Mental Health Benefits

While many associate running with better health, studies show that walking can be just as effective. According to certified exercise physiologist John Ford, walking delivers cardiovascular and mood-boosting benefits without the joint strain of high-impact sports.

“Walking is a really good form of exercise and can help you reach your fitness and weight-loss goals.” —John Ford

If you’ve ever felt pressure to “go harder,” take heart—there’s no shame in walking. In fact, for many, it’s the most consistent and joyful way to build movement into everyday life.

Step Count and Mood: The Pedometer Study

A 20-day study by psychology professor Robert Thayer at Cal State Long Beach tracked 37 participants using pedometers. They also completed daily questionnaires about mood, self-esteem, and outlook. Findings included:

• Higher step counts correlated with better mood and more energy
• Participants with more daily steps reported healthier food choices—even without a dietary plan
• Walking helped reduce cravings for processed and sugary foods

Here is the key takeaway: Walking doesn’t just change your body. It can influence your mind—and even your kitchen habits.

Treating Depression with Walking

Walking isn’t a cure-all, but for people with mild to moderate depression, it can be a powerful treatment tool. According to a CDC report, nearly 1 in 10 Americans experience depression. A three-year study in Australia found that women who walked at least 200 minutes a week had more energey, reported increased socialinteraction and felt more confident and optimistic.

The Power of Nature Walks

Where you walk matters too. Researchers have found that green spaces—parks, forests, nature trails—amplify the benefits of walking. Stanford researchers studied people who took 90-minute walks through either a green space or next to a busy highway. Results showed that nature walkers had reduced brain activity in the area associated with negative thought loops (the subgenual prefrontal cortex. Participants who walked in urban settings, by comparison, showed no reduction in stress indicators

How to Start Walking for Your Mental Health

Here’s how to make walking a habit that sticks:

• Choose a comfortable route: A nearby trail, park, or quiet neighborhood street works best.
• Wear supportive shoes: Browse our top walking shoe picks here
• Start small: 10–15 minutes daily is enough to feel benefits.
• Be consistent: Walk at the same time daily if possible—before work, during lunch, or after dinner.
• Avoid pressure: Don’t worry about pace or distance. Any movement counts.

Tips to Make It Enjoyable

To enhance your experience:

• Bring a podcast or music playlist
• Walk with a friend or pet
• Track your steps with a pedometer or app
• Use it as “you time” to unwind mentally

If you struggle with depression, this can also serve as a low-barrier mental health routine to start reclaiming your day.

9 Shoes That Are Recommend for Avid Walkers for Comfort and Foot Health

To help you get started, here are five shoes that we recommend to get started as ab avid walker.