Take a Walk

All, Mind-Body

by Tori Roalef
June 10, 2025

Depression has often been painted as a dark cloud that hangs heavy over your head—hangs heavy in your bones. It saps your will, drains the color of the world, and can make you feel sluggish.

Now, imagine you could fend off these dark clouds with a simple practice—one you likely already do at some point in your day.

You guessed it: take a walk.

The Idea of the Week

You likely already know about the wealth of benefits from physical activity, but like many others, you are very busy (and stressed) with work and responsibilities. If you tend to brush away physical activity because there just isn’t enough time in the day, then stick around for this exercise.

A study found that walking can reduce the risk of depression. The researchers found that adults who did half the recommended amount of physical activity had an 18% lower risk of depression, compared to adults who had no physical activity. Meanwhile, adults who did the full recommended amount had a 25% lower risk of depression. Check out more stats here.

According to this Verywell Mind article, the US Centers for Disease Control and Prevention recommends at least 150 minutes of physical activity per week.

That’s 2.5 hours per week, or about 21 minutes a day.

So, the adults who did half the recommended amount did the equivalent of 75 minutes of brisk walking per week, while those who did the full recommended amount did the equivalent of 2.5 hours of brisk walking per week.

Walking is good for both the body and mind: it strengthens muscles and bones and can also improve cognitive function, boost mood, and improve self-esteem.

The cherries on top are that 1) you don’t need any fancy equipment to get started, and 2) you can accumulate this practice throughout your day, as this 5-minute TED-Ed video illustrates.

So, if you only have 10 minutes, 10 minutes of walking is better than 0 minutes. Something is better than nothing.

The Practice of the Week

Consider where you can walk.

Is it safe and doable to walk to work?
Can you walk your kids to and from school?
On your lunch break, can you walk to the cafe?
Do you have a colleague whom you regularly meet on the other side of the office? For the next meeting, you could walk to them or choose a location where both of you could walk and meet halfway.
Is there a park nearby?
Where can you go when the weather is unfavorable?
Do you have a room in your home where you could walk?

Incorporate walking into the day, rather than shoehorning it in.

If your day is super busy, don’t lose hope. You can still get your steps in even on the busiest of days. It just takes some creative thinking.

You complete many micro-habits throughout the day. Consider these habits and where you can incorporate walking. For instance, if you have to drive to work, park your car in the back of the lot. Walking from your car to the building counts!

Do you often take the elevator? Swap out the short elevator ride by taking the stairs.

Incorporate walking into your chores. If you have piles of laundry to carry around, take multiple trips to get those steps in.

If you have a full day of meetings, take your meeting on the road by walking around your building.

Preparing for a walk.

Now that you have the time and locations sorted out, the challenging part will be finding your rhythm: keeping consistent with your walks and staying motivated.

The best way to keep consistent and motivated is to keep your walking goal small and realistic.

Another strategy is to reduce the friction of getting started. Schedule your walk for the same time every day.

Place your clothes and shoes in an easy, accessible location.

Pair walking with an existing routine.

If you listen to the morning news, then take the news on your walk. When you get home and out of the car, walk around your home before heading inside.

Additionally, make your walks enjoyable. Add music. Listen to a podcast or an audiobook. Invite a friend. Join a walking club. Wear clothes that you enjoy and feel comfortable for a walk.

Finally, if you’re stuck indoors and still want to go for your walk, then try walking at home by following a fun YouTube video like this one!

Walking does not have to be another chore. Making it enjoyable, fun, and even social will help you make the most of this exercise.