Anxiety is increasingly common, affecting millions worldwide (more than 300 million people). Some experience anxiety symptoms more mentally, with symptoms such as panic and worry, while others experience it more physically, with symptoms such as shortness of breath, rapid heartbeat, and sweating. While therapy and other medical interventions can be beneficial, the good news is that simple lifestyle changes, like regular walking, can also play a powerful role in managing anxiety. In fact, based on data, walking is one of the most effective yet underrated tools for reducing anxiety symptoms. There’s evidence to suggest that walking, particularly in nature, has an immediate, positive impact on mental health, making it a sustainable, easy-to-integrate habit for stress relief. Ready to get started with walking for anxiety relief? Here’s everything you need to know.
What The Science Says: How Walking Reduces Anxiety
#1 Reduces Cortisol Levels
Cortisol, the body’s primary stress hormone, is often elevated in people with anxiety. High cortisol levels contribute to the body’s “fight-or-flight” response, triggering symptoms like muscle tension, increased heart rate, and mental stress. While some stress is inevitable (and can even be healthy), problems occur with chronic stress — when cortisol levels remain elevated for extended periods — a shared experience for most American adults. Fortunately, walking has been shown to significantly lower cortisol levels and alleviate the body’s physical response to stress, even when performed in brief sessions. In fact, just 20 minutes of brisk-paced walking could be enough to decrease cortisol, contributing to a greater sense of calm, resilience, and reduced anxiety.
#2 Activates Endorphins and Enhances Mood
Walking stimulates the release of endorphins, the body’s natural “feel-good” chemicals. When these endorphins are released, they bind to receptors in the brain that trigger a sense of happiness and well-being, often referred to as the “runner’s high.” However, you don’t need to be a runner to experience these benefits; even a brisk 20-minute walk can increase endorphin levels and positively impact mood! This “exercise high” has been shown to combat mental and emotional symptoms of anxiety (such as racing thoughts and restlessness) by promoting relaxation and mental clarity.
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#3 Boosts Brain Health and Promotes Neurogenesis
Studies have shown that exercise, such as walking, enhances neurogenesis, the growth of new brain cells, particularly in the hippocampus — the area responsible for emotion regulation. The hippocampus is often impacted in people with chronic stress or anxiety, leading to issues with emotional control and cognitive function. The good news is that walking (especially in nature) helps to counter these effects by stimulating brain cell growth and strengthening neural pathways, making this a simple yet powerful tool for supporting mental resilience and overall cognitive function.
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#4 Improves Sleep Quality
Sleep and anxiety are intricately linked — anxiety often disrupts sleep, while poor sleep can exacerbate anxiety symptoms. Luckily, walking can help break this cycle by promoting better sleep quality. Supported by extensive research, regular walking supports a healthy circadian rhythm, the body’s internal clock, helping to regulate sleep-wake cycles. Additionally, walking has been shown to reduce stress hormones like cortisol and increase calming neurotransmitters like serotonin, which together, promote deeper, more restful sleep.
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#5 Encourages Mindfulness and Reduces Rumination
Walking, especially in a calming environment in nature, can promote mindfulness — a powerful tool for managing anxiety. By tuning into your surroundings and grounding yourself in the present moment, mindful walking helps shift attention away from anxious thoughts. In fact, a study from the Journal of Environmental Psychology found that participants who took a mindful walk in nature were able to significantly reduce ruminative thoughts and enhance mood, in as little as 30 minutes.
How to Add More Walking to Your Daily Routine For Reduced Anxiety
#1 Start Small to Stay Consistent
If walking isn’t already part of your daily routine, start with 10-15 minutes per day and gradually increase the time as it feels comfortable. Remember, there’s clear evidence linking short bouts to significant improvements — more is not always better! When it comes to long-term benefits, consistency is key, even if it means a few minutes per day.
#2 Take Your Walk Outdoors
While any form of walking can benefit your mind and body, taking your walk in nature comes with enhanced benefits. Known as “forest bathing,” nature walks have been shown to reduce cortisol more effectively than urban walks, making outdoor walks ideal for supporting mental health. Look for a park, garden, or trail where you can enjoy the natural scenery, and make it part of your walking routine at least once a week.
#3 Try Mindful Walking
Consider taking a mindful walk for anxiety. Try to focus on engaging your senses — such as your breath, the feeling of your feet touching the ground, and the sights, sounds, and smells around you. This simple switch can be a powerful way to enhance the stress and anxiety-reducing effects of walking, leading to a calmer, more grounded you.
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#4 Commit to a Walking Schedule
Committing to a specific walking schedule can help you build a lasting habit, which is key to reducing anxiety. Whether it’s a short walk in the morning, a break after lunch, or a stroll in the evening, consistent timing reinforces the habit and ensures you reap the benefits regularly.
#5 Have An Accountability Buddy
Walking with a companion, whether it’s a friend, colleague, or even a pet, can make the experience more enjoyable and keep you motivated. Plus, if you’re struggling with anxiety, having someone to walk with can also offer a sense of emotional support, adding a layer of social or emotional bonding to the stress-reducing benefits.
The Takeaway
Walking is more than a form of exercise — it’s a powerful, research-backed method for supporting mood, boosting mental health, and managing symptoms of anxiety and stress. The benefits extend from physical health to mental wellness, especially when practiced consistently. Use these tips to incorporate regular walks into your daily routine, including mindful walks or walks in nature whenever possible. Remember to start small so that you can stay consistent — one foot at a time!
