Has your mind ever been so overwhelmed with thoughts and anxiety that you wake up stressed and go to sleep mentally exhausted? For me, work has increased and with the constant thought machine of what I need to, how I am going to have enough time to fit it all in an 8 hour day, what I have to do by tomorrow, to tired to go to the gym but still forcing myself to go etc.
Exhausted just writing about what I thinking about 😅.
It seems like our whole life, whether it be social media, socializing, working – there is always something going on to preoccupy our minds. Constant stimulai that pulls our brains in different directions and drains our will power to do the stuff we actually want to do.
Yet, it is always the simple things, proven over time that are the best things to do to give your body and brain a break.
Walking is one of the simplest yet most powerful forms of exercise. It doesn’t require fancy equipment, expensive gym memberships, or hours of training—just a comfortable pair of shoes and the motivation to move. Yet, this low-impact activity can transform your physical health, mental well-being, and even your daily energy levels.
In this post, we’ll dive into the science-backed benefits of walking, explore whether the 10,000 steps per day goal is really necessary, and explain why walking is one of the best habits you can build for both your body and your brain.
Why Walking Is Good for You
Walking is a low-impact cardiovascular exercise that boosts circulation, strengthens muscles, supports healthy joints, and improves endurance. Even short, consistent walks can:
- Increase calorie burn and support fat loss.
- Reduce the risk of heart disease, stroke, and diabetes.
- Improve lung capacity and oxygen flow.
- Strengthen bones and reduce the risk of osteoporosis.
- Boost your immune system.
Because it’s gentle on the body, walking is suitable for nearly everyone—including those recovering from injuries or managing sensitive joints. Walking slow or fast, as long as you are moving your body, it is beneficial for you.
Walking for Mental Health
Beyond the physical, walking is a proven way to improve mental health and emotional balance.
- Reduces anxiety & stress: Gentle movement helps lower cortisol (the stress hormone).
- Improves mood: Walking releases endorphins, the “feel-good” hormones.
- Boosts creativity: Studies show walking increases creative thinking and problem-solving.
- Supports mindfulness: Walking without music or distractions can help you stay present, allowing your brain to slow down, process emotions, and reduce overthinking.
Even a 15-minute walk outdoors can act as a natural reset button for your mind. Plus, being in nature, away from your desk or your constant stream of teams messages, will naturally lower stress – even if its just a little bit.
The Truth About 10,000 Steps Per Day
The “10,000 steps” goal isn’t backed by hard science—it originated as a marketing campaign for a Japanese pedometer in the 1960s. However, studies do show that walking between 7,000–10,000 steps per day can significantly lower your risk of early death and chronic disease.
What really matters is consistency. Whether you walk 20 minutes in the morning, during lunch, or after dinner, the key is moving regularly.
When and How Often Should You Walk?
- Morning walks: Boost metabolism and energy for the day.
- Afternoon walks: Perfect for breaking up long work hours and reducing stress.
- Evening walks: Aid digestion and help you wind down.
Experts recommend aiming for at least 150 minutes of moderate-intensity walking per week—that’s about 30 minutes a day, five days a week. But even 10-minute walks sprinkled throughout your day make a huge difference.
Walking for Fat Burn
Walking at a brisk pace (often called power walking) encourages your body to use stored fat for fuel. While it may not burn as many calories as running, walking is more sustainable for most people, making it easier to stick with long term. There are many videos online about how walking might even be better for burning fat then running which I highly recommend to check out.
Tip : Walk Without Music: The Power of Presence
While listening to music or podcasts can make walking enjoyable, there’s value in walking without distractions. By tuning into your breathing, footsteps, and surroundings, you practice mindfulness in motion. This helps calm your nervous system, reduce racing thoughts, and enhance your ability to focus.
I also think, since the things that are stressing you out can be because it is overstimulating. Deliberately forcing yourself into doing something that you can argue is “boring” might actually be what your brain needs to slow down.
Final Thoughts
Walking may seem simple, but its impact is profound. Whether your goal is better physical health, fat burn, reduced anxiety, or just a clearer mind, walking is one of the most accessible and effective habits you can adopt. Its one of the easiest first steps you can take to help your overstimulated life, slow down just a little.
So the next time you feel overwhelmed or sluggish, lace up your shoes and step outside—your body and mind will thank you.
