Research shows the connection between mental and physical health was recognized throughout the 20th century, and significantly since the 1980s. Mild to moderate physical activity such as a 30 minute walk or 10k steps per day for 5 days a week, is highly effective for improving mental health. Walking reduces symptoms of anxiety and mild-to-moderate depression. The physical activity acts as a natural anitdepressant by releasing serotonin, endorphins, and endocannabinoids. Endocannabinoids are receptor enzymes used for regulating functions like pain, mood, memory, sleep, appitite, and immune responses.
I. Regular walking or mild exercise can be used as an adjunct to psychotherapy or medication management for managing mild to moderate depression and decreasing anxiety. Walking can be used as a form of meditation.
II. Regular walking or mild exercise can boost mood and self-esteem by increasing confidence and overall quality of life.
III. Walking or mild exercise can improve brain function because exercise enhances cognitive functions such as focus, attention, memory, and decision-making.
IV. Mild exercise and activities stimulate the brain to produce chemicals such as serotonin and endorphins which regulate mood, sleep, and stress.
VL. Movement is key. Aerobic or mind body exercises are optional. Aerobic exercises may include walking but may also include cycling, swimming, or dancing. Mind body exercises may include yoga, pilates, or gentle stretching.
Finally, the main point is anyone can start to feel better by simply walking a few minutes each day, and by gradually increasing the time or steps or intensity as the body adjusts to the activity. Listen to the messages your body sends, honor the messages, and enjoy the movement 🙂