OT: Simply Walking Improves Mental Health

A mental health director that I bike and snowshoe with has always said that he thought he could cut his workload in half if people would just get out and walk especially in winter time either on snowshoes or just walking. First it takes up some time that a person sits around and allows depression to sink in, second there is nothing like getting fresh air in your body, and third makes you look around and notice little things especially if your able to walk on a trail notice how the leaves are growing, changing and oh yea don't forget the pesty sand flys and mosquitoes lets you take out your frustration on them. LOL Also like you say can notice a change in body weight and toning up some muscles which always makes a person feel better. I always encourage the new people that come to the forum to walk as much as they are able to.

Larry

🚶‍♂️🚶‍♂️🚶‍♂️

I was a recreational runner/jogger for over 30 years. . . then my knees told me to quit. Since then (about 8 years) I have continued walking almost daily. Often I split it up into several walks, scheduled around normal daily activities. I often hit 5 to 7 miles a day during the nicer weather month (yeah - usually only one or two each year now), and seldom do less than 3 or 4 miles.

I think, for me, the benefits are manifold. Yes, it does aid in weight control. For me, as a cardiac patient, it helps to maintain over-all cardio-vascular health.

It also serves as my daily meditation time. While I am walking, especially if I am on a trail in the park, I can think about whatever needs thought. When I was a runner, I was out at 0430 hrs daily. While running, I was planning my day so I could hit the ground at full speed once I got to the office. Now, I walk at a more normal time, and can just think about whatever I need to - things that are troubling me, things I want to do, things I can't quite figure out how to do -- whatever.

For decades, when I was working full-time, I would always make it a point to get out of the building at lunchtime. I had the luxury of being able to take a full hour for lunch, so I had a light meal, then went out for a walk. That time away from the madness of a high-stress office helped me to stay somewhat sane.

about 18 years ago I knew I needed to get in better shape and I took up running. Like walking it's a matter of putting on the shoes and going out the door. No partner needed, no special equipment, and it's available 24/7. My initial problem was sticking with it. Then a friend told me about how some people like to see how many days they can go without missing a day, streaking. For some reason that worked for me. I mixed it up but mostly ran and some days I'd lap swim, ride a bike, or do a cardio workout in the gym.

I made it 17-1/2 years, plus 2 days, and then I had my prostate removed. I really had to prepare myself psychologically for breaking the streak but it was OK. After that I walked but I was having some bleeding that lasted about 3 months so the walking was hardly aerobic but swimming took over for me. Once I could run again I built my milage back up but I am not doing the streak anymore. I proved to myself that I can simply self-motivate.

Regarding knee issues, one thing I do is to make sure my shoes are high quality and properly fit. For years I ran on Asics but about 4 years ago I switched to Hoka One. They are extremely cushy and I feel that they have help lessen the impact on the joints. Also, I keep track of mileage and replace the shoes every 400-500 miles.

And, yes, I run outside all year here in Montana. Last year was really tough but we layer up and go get it done. I'd much rather run in the cold than the heat.

Walking is good for all sorts of things including Alzheimer.

I walk everyday except when it rains...and I don't go out below 40º due to my COPD.

CJ - I use Pacer on my iPhone to track things; it works great!

Mumbo,
I read another article summarizing a recent study which followed the walking of older women for four years. Those who walked at least 4,700 steps a day had 40% reduced mortality. Of course, they noted the reduced mortality couldn’t be correlated exclusively to the walking.

The article also made two interesting observations:

- The 10,000 step per day “gold standard” has never been demonstrated scientifically. It actually traces back to a pedometer manufactured and marketed in Japan in the 1960’s. The two recent studies I’ve read seem to indicate health/mental health benefits start plateauing at about 5,000 steps. I would believe those steps would be more beneficial when done in one shot rather than stretched across an entire day, but I don’t know.

- iPhones aren’t real inaccurate for tracking steps, which seems to be my experience. Recently, for the same course my iPhone recorded 5,100 steps. On another day it said 5,900 steps. I was wearing the same pants and had the phone in the same pocket. Interestingly it recorded the same distance for both walks. I suppose it’s possible my stride varied by that amount but it doesn’t seem likely.

Mumbo,
I read another article summarizing a recent study which followed the walking of older women for four years. Those who walked at least 4,700 steps a day had 40% reduced mortality. Of course, they noted the reduced mortality couldn’t be correlated exclusively to the walking.

The article also made two interesting observations:

- The 10,000 step per day “gold standard” has never been demonstrated scientifically. It actually traces back to a pedometer manufactured and marketed in Japan in the 1960’s. The two recent studies I’ve read seem to indicate health/mental health benefits start plateauing at about 5,000 steps. I would believe those steps would be more beneficial when done in one shot rather than stretched across an entire day, but I don’t know.

- iPhones aren’t real inaccurate for tracking steps, which seems to be my experience. Recently, for the same course my iPhone recorded 5,100 steps. On another day it said 5,900 steps. I was wearing the same pants and had the phone in the same pocket. Interestingly it recorded the same distance for both walks. I suppose it’s possible my stride varied by that amount but it doesn’t seem likely.

I have walked for years, and have continued to do so after my diagnosis.

Recently, on the national news, they ALSO recommended exercise OUTDOORS, if at all possible ---

I'm an advocate for that --- fortunately, I have a large park with some woods, prairie, creek, and a walking trail just a stone's throw from my place.

Weekends, I do my best to visit some of the local lakes in my area that have walking trails around the perimeters of those lakes.

Keep as active as you can, my comrades!

With my best,
CYCLONE ~ Iowa State University

I'm working up to walking and exercise. I've had a difficult time with motivation. So, I fell back on the one thing that always made me feel better.....

spending money. (and lots of it lol)

It's amazing. I'm feeling better already. Somethin' to live for lol

(Time to make some serious changes in and around my life)

Inertia has held me back at times as well. It can be hard to overcome, but as mattam said, once you get started, especially after a couple of weeks it becomes routine.
The key for me is remembering how great I feel after each brisk walk.

I do my 7 miles every day as I have for about 53 years now. I run, hike, walk, play tug-o-war and fetch with my lovely lady Labrador retriever. Took a week off in hospital 6 years ago for surgery and a week after for the catheter. Once that was out I was back at it rain snow hail whatever.

Just got back to Detroit from the NY high peaks, a mountain a day for 5 days. Daily Taekwondo, weight training in my home gym and daily meditation keep me above water emotionally and physically in motion. This is my primary coping strategy for dealing with PTSD, depression and holding the line on my weight. It apparently has been making it difficult for my little inconvenience as well.