If you suffer from depression or anxiety you might feel powerless and alone – in fact it suits these self-reinforcing conditions to have you feel that way. Neither is true.
The Mental Health Foundation estimates one in six of us has had a common mental health problem in the past week. And science continues to reveal new ways in which walking – from your door, in the clothes you’re wearing now – is a powerful circuit-breaker for depressive and anxious cycles of thought.
Dr Crepaz-Keay: “Walking is like the oats of the exercise world – it elevates your mood in a sustained way.”
Beside being scourges in themselves anxiety and depression can increase your risk of high blood pressure, heart disease, diabetes, arthritis and even back problems. They can also weaken the immune system.
Luckily, your legs are two of the most potent weapons we know of for taking on the fight. According to Dr David Crepaz-Keay from the Mental Health Foundation, walking is extremely effective in tackling mild cases of depression and anxiety. It helps in three ways – the first being that it lifts your mood by releasing endorphins (the happy hormones), and balances your cortisol levels that help you to manage stress. “It will benefit pretty much everyone, and you don’t need to do much to see a benefit,” explains Dr Crepaz-Keay. “One of the really nice things about walking is the strong long-lasting benefit it confers. It’s like the oats of the exercise world – it elevates your mood in a sustained way.”
The second way walking helps is by getting you into nature. “We’ve learnt through the pandemic that walking in nature has been one of the strongest and most helpful sources of support and self-help you can engage in,” says Dr Crepaz-Keay. “There’s something about the impact nature has on all your senses that really maximises the effect – you can smell it, you can feel it, you can sense it. It prompts an emotional response that’s really important.”
Professor O’Mara of Trinity College Dublin: “#walk1000miles is a great idea – in just a few days you’ll feel much better.”
Then there’s the social connection we get from walking, and being part of a common cause like #walk1000miles, that frees us from loneliness and improves our wellbeing. But it doesn’t stop there. Walking literally enables the brain to have richer experiences says neuroscientist Professor Shane O’Mara, from Trinity College Dublin: “There’s a rhythm in the brain known as theta rhythm, which tracks movement and activates a part of the brain called the hippocampus that’s involved in learning and memory. You pick up and process more information by moving around. That’s why people are better at problem solving while walking”.
O’Mara believes movement has been squeezed out of everyday life, but #walk1000miles is a great way to reverse that trend. “It’s a great idea – in just a few days you’ll feel much better. You’ll have this great sense of achievement. And you can easily build it into your day. If you have to take a phone call, don’t take it seated – after half-an-hour, you’ll have racked up a mile without thinking about it. Getting out and about on your own two feet is just so wonderful.” And it’s not just wonderful for individuals, it’s strong medicine for society says O’Mara: “If we can boost the number of steps people take from 4000 to 7000 [about three miles – your daily average to reach 1000 miles – deaths from all causes will drop by 30-40%. That’s a substantial gain just by getting people to walk.”
Case studies
‘Walking is my grounding and my peace’
After suffering the worst anxiety of her life, 49-year-old Cheryl Bould found that, slowly but surely, walking towards her 1000 miles gave her the calm and happiness she desperately needed.
‘In March last year I experienced anxiety symptoms which triggered a PTSD hypervigilance anxiety state of a sort I’d never known before. I became more and more unwell, experiencing a myriad of symptoms including sensory overload, visual vertigo, and an inability to process information. I was in a constant state of exhausting and overwhelming panic. I went to bed early every day frightened and debilitated.
‘At the same time, somewhere inside me, I still wanted to get out and walk again, to have a purpose and to live my life. I managed to get out for a couple of walks and the effort was monumental. It was beautiful and idyllic, yet my mind was in a constant turmoil, constantly fighting off the panic.
‘Slowly but surely, the more I walked, the easier it became. As I relaxed more I began to take in every tiny detail around me of the seasons changing – a beautiful privilege which brought me so much happiness. I’ve come to feel such a deep connection with the nature around me, gaining a nurturing sense of calm, predictability and peace every time I step outside, as if walking there in that moment is exactly where I’m meant to be.
‘The battle with mental health continues, but walking is my grounding and peace – it’s literally my saving. Throughout my 1000-mile journey, I’ve been inspired and comforted on a daily basis by the stories of people within the challenge’s Facebook group. It’s great to feel connected to a wider community who find similar joy and benefits from walking. To others in a similar situation to me, I’d say keep walking and keep sharing in the group when you can. It WILL get better.’
‘My anxiety is gone’
‘I was totally anxious following the breakdown of a 30-year relationship. Walking and the friends I’ve made have transformed my life. Anxiety gone, and confidence restored, all thanks to discovering walking and #walk1000miles.’ Donna Lucas
‘Walking helps me sort stuff out in my brain’
‘I suffer from depression and childhood PTSD. I love walking, whether it’s on my own or with a friend. It’s so good for the soul. It’s helping me sort stuff out in my brain, and it’s helping me on my Slimming World journey (I’m now half way through my gold Body Magic award). Much love and hugs to everyone doing #walk1000miles. I love it!’ Coralie Stainthorp
‘I walked my way to joyfulness’
‘When my daughter was born, the weather was grey and gloomy, and my partner worked away for large chunks of his time. I felt isolated and trapped. The house would feel untidy and oppressive. So I wrapped my baby up warm and snug in her pram, set off from my front door, and walked. There was a big hill with stunning views. I would tackle the hill and the effort calmed my thoughts and lifted my sadness. Coming home, the house felt warm and inviting. These walks saved me from postnatal depression and gave joy to my day.’ Julie James
‘Getting out into the daylight is so good for me’
‘I’ve struggled with depression and constant migraines for years. At my worst I didn’t have the energy to change my shoes to go for a walk. Depression is a sly fox – you don’t realise you’re depressed, and it just saps all your energy. I got myself out walking again by rewarding myself with a brew. I pushed myself even if I was feeling rotten because I knew I’d feel so much better if I got out. Getting out into the daylight, especially if it’s sunny, is so good for me. And I often get chatting to people and their dogs – that can be very uplifting too.’ Lisa Chadwick-Firman
Key numbers
2
Depression is believed to be the second leading cause of disability globally
1 in 6
The number of people thought to experience a common mental health problem each week
63%
That’s how much you lower the risk of developing future depression if you walk for 120 minutes per week, according to a study by the University of Gothenburg
x2
Women are twice as likely to be diagnosed with anxiety as men
45%
The percentage of people who said visiting green spaces helped them to cope with the stresses of the
pandemic.
10 mins
That’s all the brisk walking you need to see an increase in mental alertness, energy and positive mood, says the Mental Health Foundation
