Anxiety has been with me since I was very young and it is something I have learned to live with. Everyone says that exercise is helpful for those struggling with mental health issues, but for me, walking offers the most tangible benefits. I can’t imagine not going for a walk when I feel anxiety taking over my mind.
Below you’ll find not only my personal story and why I chose walking as a means of combating anxiety, but also seven tips for getting started and moving forward when you’re not feeling too great mentally.
Exercise and anxiety: why walk?
I moved to the city when I was 18 years old and without a car or driver’s license I had to get around on foot. 16 years later and despite knowing how to drive now, I still insist on ‘hitting the sidewalks’ and enjoying every aspect of walking in the city.
I have always found walking to ground me (pun intended) and help me with my overwhelming emotions. Every time my foot hits the ground, I become more aware of my body, my head starts to clear, my chest feels less tight. I am almost stepping out of the thoughts in my head and into a more relaxed and in control state.
I also feel lighter after returning from my daily excursions on the streets. Breathing fresh air, exploring different paths, smiling at strangers and their pets, and noticing something new every time you step outside—perhaps a building I haven’t seen before or new graffiti—lifts my spirits and helps my body feel better. laid back and relaxed. pleasantly exhausted at the same time.
It’s great that our generation now has fitness trackers Y running clocks to motivate us; the 10,000 steps a day challenge seems to be firmly on our minds, and people are using these devices to create positive changes in their lives, which I think is great.
These devices can provide insight into how much exercise you’re getting and monitor your heart rate, which is great for keeping track of your fitness and providing guidance and goals.
But what these wearable devices don’t do is recognize how you really feel, how much better your mind feels, the warmth in your body and that good tired feeling after you’ve been out for a walk. I firmly believe that more fresh air and gentle exercise over a long period of time can really help change your attitude, mental health, and energy levels.
Walking for Anxiety: 7 Tips to Get You Started
If you’re considering walking more to manage anxiety, something I can wholeheartedly recommend, I’d like to offer you the following tips as a little welcome gift to the wonderful world of walking. These got me started and still help me get away from the tension in my body whenever I feel the need to get out and enjoy the world, one step at a time.
1. Start small
If you feel too anxious to leave the house, go to your garden and walk there. Take a few deep breaths as you take in everything around you. If you don’t have outside space, open your window, breathe, and focus on what you can see.
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2. Easy does it
With any activity, if you go all out during your first hike, it will all come crashing down pretty quickly. Just 10 minutes a day can really make a difference and it’s easier to take advantage of this than feel defeated.
3. Prepare for the elements
Walking can be enjoyable in any weather, just dress appropriately; I can’t stress enough the importance of feeling comfortable. Wear breathable cotton, layer up and wear raincoats if necessary. base layers are your friends when it’s cold outside and you might want to have a couple of walking shoes wrapped around your feet for added support, too.
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4. Don’t forget your water
Sometimes I plan to go for a half hour walk only to find myself really enjoying it and wanting to stay out longer. Have supplies just in case and a snack. I prefer protein bars as they are energy dense and taste so good. my current favorite is Grande’s Peanut Butter and Jelly Bar (tastes like Turkish delight).
5. Be present
Think about how the ground feels under your feet, focus on your movement, and ask yourself: do I have tension somewhere? If so, can I let it go? It feels?
6. Be grateful
Think of happy times, listen to the birdsong, breathe in the fresh air. What are you thankful for today? Who do you thank for being a part of your life? Is there someone who was always by your side when you needed support?
(Image credit: Getty Images)
7. Have a goal in mind
I often add another positive task when I go for a walk. For example, when I need to send a birthday card to a friend, I choose a mailbox 30 minutes from where I live. Or drop off a bag of clothes at a charity shop somewhere. These little tasks help me focus my mind on something positive and leave less room for anxiety.
Walking for anxiety: you can do it too
Dealing with anxiety can feel like an endless cycle of worry and burnout, and it can be easy to obsess over it. I’m by no means saying that walking will make your anxiety go away, but it can make you feel a little better and it can also release some stress on your body. Not to mention the physical benefits!
Whether you suffer from anxiety, are going through a tough time, or don’t know how to get started with gentle exercise, I hope these small but simple tips can help you move toward a calmer, more positive you.
