Essay Link Copied 06.02.23

I Hate How Much the ‘Silly Little Mental Health Walk’ Actually Works

Sometimes the internet is right. ByColleen Stinchcombe

Shutterstock / Wondermind

If you’re on the mental health side of TikTok, you’ve probably seen people stomping with grumpy faces through all kinds of weather, usually backed with peppy, retro video game-style music in the background. (Exhibit A.) “Going for a stupid walk for my stupid mental health,” text reads over the video. While social media isn’t always known for doling out great wellness advice, I’m here to tell you that the silly little mental health walk actually works. At least for me. 

I’m no stranger to exercising for mental health benefits. I tend to discover new physical hobbies and dive into them with gusto, spending several months hiking, running, indoor climbing, or weight lifting like it’s my job. Hiking helped me process my mother’s death—so much so that I spent three months backpacking 1,000 miles one summer. Biking for hours at a time got me through the first pandemic summer. Other activities have helped to manage day-to-day stress, waves of anxiety, and big life transitions, like moving to a new state.

But I always kind of rolled my eyes at walking. Walking was something you did to get from point A to point B. It was something to do when my knees couldn’t keep up with jogging anymore. I felt like short walks wouldn’t quite scratch the itch I was looking for. I wanted that emptied-out feeling after a hard workout, where I didn’t have the energy to stress about minor details.

Here’s what happened when I tried the silly little mental health walk. 

Last December, I found myself in a training lull. My body just wasn’t interested in pushing itself, but I felt aimless without a physical goal to work toward. That’s when I kept seeing these TikTok videos on my feed. (The algorithm!) I thought, What the heck—until we figure out what to do next, let’s go on a silly little mental health walk. 

Much to my own surprise, my grumbling, broody brain took a breather. It was nice to be outside. Despite not hurrying along, my heart rate increased. My legs liked moving. And while the walks didn’t give me that cleansed feeling I get with a harder effort, I was still in a much better mood than when I’d walked out the door.

I live in the Seattle area, so going on a walk often means rain. Much of the year, it’s chilly and dark. I typically have time later in the day, after work when I’m feeling antsy, cooped up, and the sun is rapidly setting. Not the most welcoming invitation for a walk. Even with the quick, early benefits I experienced, I often think, No, I don’t have time. I need to go run this errand instead. Or, It’s raining. I don’t want to go out there. 

But I’ve never regretted a day that I’ve gone—even when I’ve gambled without a rain jacket and come back drenched. Even when I got distracted looking at a sign, stepped awkwardly on a curb, and fell to my hands and knees so badly that my leg was scratched and bruised for weeks. I’ve even come up with tricks to get myself going: On days I’m really fighting a walk—usually a good sign I need one—I head out in the same sweatpants I’ve been wearing at my desk. No special outfit required, the way it can be for runs or gym days.

I know I’m a sample of one in this unscientific study, but there’s actually really good evidence that walking can help with your mental health. According to a systematic review and meta-analysis published in JAMA Psychiatry, people who walked for 75 minutes a week (half the amount of weekly exercise recommended for other health benefits) were 18% less likely to experience depression than people who weren’t active. When people got the full 150 minutes of recommended exercise through brisk walking, their risk of depression was 25% lower than people who didn’t. In one Chinese study, walking consistently improved people’s emotional health regardless of how long their walks were or whether they walked through a polluted environment. The more often they walked, the better they felt. 

Why do mental health walks work? 

“Movement and physical activity are excellent for managing anxiety, breaking out of a depressive moment or phase, or feeling activated with tough feelings like overwhelm or anger,” says Jessica Stern, PhD, clinical psychologist at NYU Langone Health. “It allows us to work off any energy that is overwhelming or holds us back. Or, in the case of depression, it can help us get out of our space or our routine when we may otherwise feel unmotivated to do much. It allows us to shift our perspective and experience the world around us and can give us an opportunity to prioritize ourselves.”

That shift in perspective and experience is one of the benefits I’ve noticed most. I start out grumpy, but then I wave at a fellow walker or notice something happening in my neighborhood—a cable being replaced, an arborist high in a tree trimming limbs, the cherry blossoms blooming—and my irritation is replaced with curiosity. 

Still, as nice as walks are, they’re not a magical cure-all. Some days I still manage to ruminate, no matter how many pretty flowers I pass. And despite its ability to reduce the risk of depression, Dr. Stern says it’s not a substitute for treating mental health conditions.

“Walking alone will not ‘fix’ mental health struggles, so for individuals who are struggling, mental health treatment may be crucial or beneficial,” she explains. But don’t write it off just because it can’t do everything. “Walking can be an excellent add-on and, in some cases, may be sufficient for someone who has made progress with treatment or may have a lower level of struggling,” she says.

OK, but if walking is good for your brain, running and other physically taxing sports must be better, right? Not necessarily. “For other exercises, like running or hiking, we are typically focused on the activity, whereas in walking, it encourages us to either focus on the world around us or to think and process internal experiences,” Dr. Stern says. “It is also an activity that can be much more sustainable than more rigorous types of movement.” While not everyone can exercise regularly, most people can manage to get out for a little fresh air every once in a while. That lower barrier to entry can be huge when you’re going through something—physically or mentally. But the habit itself is helpful for everyone, even seasoned athletes, says Dr. Stern. 

Of course, there’s a big caveat here: Every one of us is different, just as our environments are. Taking a stroll around your city might not be a relaxing, restorative, or safe practice. And the advice to “just go for a walk” can be particularly frustrating for some people, like those dealing with chronic pain, trauma, physical limitations, and so on. So keep in mind that your mileage may vary and that this mental health advice, like all others, isn’t one-size-fits-all. 

So yes, I still like hard, grueling exercise, and I’m excited to get back to trail running and long days in the mountains. But I’ve got to hand it to TikTok: They were right about those silly little mental health walks. On my toughest days, walking out my front door—even for 15 minutes—puts me in a much better headspace. Even if I’m grumbling about how stupid it is as I lock the door.