Anxiety disorders are the most common mental health problems affecting millions of people worldwide. Anxiety can lead to panic attacks, difficulty sleeping, and has an impact on the social, personal, and professional life of an individual.
There are different ways to manage anxiety, and one of the most effective yet straightforward ways is by walking regularly. Walking has numerous health benefits, both physical and mental.
But, did you know that regular exercise can help reduce anxiety symptoms and improve mental health?.
What is Anxiety?
Anxiety is an emotion characterized by feelings of tension, scared, and nervousness about the future or unknown events. Anxiety is a natural emotion that everybody experiences from time to time.
However, when anxiety becomes persistent, excessive, and interferes with daily life, it’s considered a mental health disorder.
There are different types of anxiety disorders, including:.
- Generalized Anxiety Disorder (GAD): Excessive, uncontrollable, and unrealistic worry about everyday situations.
- Panic Disorder: This involves sudden and intense fear attacks with physical symptoms such as chest pain, rapid heartbeat, sweating, and shaking.
- Obsessive-Compulsive Disorder (OCD): Unreasonable, repetitive thoughts and behaviors aimed at preventing or reducing anxiety.
- Social Anxiety Disorder: Fear of social situations and being judged, embarrassed, or humiliated in public.
The Connection Between Walking and Anxiety
Walking is a simple and low-impact physical activity that anyone can do. Research has shown that walking can have a positive impact on mental health, including reducing anxiety levels.
When you walk, your body releases endorphins, natural mood-boosting chemicals that help reduce stress and anxiety. Walking also reduces cortisol levels, a hormone released in response to stress that contributes to anxiety symptoms.
Apart from the chemical changes, walking can also distract your mind from anxious thoughts, improve self-esteem, and increase confidence.
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Walking and Its Relation to Anxiety
In addition, walking outdoors can provide a quiet and refreshing break from daily stressors. Nature is calming, and studies have shown that spending time in nature, like parks, forests, and near water, can have great benefits for mental health.
How Often Should You Walk and For How Long?
You don’t need to be an athlete to reap the benefits of walking on your mental health. Walking can be done at any time and any pace that suits your schedule and fitness levels.
However, consistency is key; regular exercise produces long-term benefits.
The American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week. This translates to 30 minutes of physical activity per day, five days a week.
Brisk walking is one of the easiest ways to achieve this goal.
However, if you have a sedentary lifestyle or experience severe anxiety symptoms, check with your doctor before starting any exercise program to determine the most appropriate physical activity level.
Tips for Making Walking More Enjoyable
For some, walking can become boring or challenging to achieve regularly. But there are ways to make your walking sessions more fun and enjoyable.
- Walk with a partner or group: Walking with a friend or group can make walking sessions more enjoyable, and you can also motivate and hold each other accountable for consistency.
- Vary your route: Walking around the same place every day can become monotonous. Try varying your route to keep things fresh and exciting.
- Listen to music or a podcast: Listening to music or your favorite podcast can make the time fly by and provide a distraction from anxious thoughts.
- Wear comfortable walking shoes: Wearing shoes with proper support and fit is essential for preventing injuries and making walking comfortable.
Conclusion
Anxiety is a relatively common mental health problem, and managing anxiety can feel like a daunting task. However, walking is an easy and effective way to reduce anxiety symptoms and improve overall mental health.
Walk as often as your schedule permits, and you’re sure to see benefits in your mental health.
