Take a Walk: It Might be the
Most Underrated Mental Health Tool You Already Have!

By Tim McLeod, NCRC-II
Director of Alumni Relations & Connect365, Sierra Tucson

When we think about improving our mental health, how many of us only think about things like therapy, self-help books, or structured wellness programs? Don’t get me wrong, these are all reasonable and worthy solutions, but here’s a thought when none of those things are readily available – take a walk!

Walking is one of the simplest and most accessible tools we already have! Stepping outside our front door and taking a walk is not only free but it is freeing, and profoundly effective in improving mental clarity, reducing stress, and enhancing overall well-being.

Yet, many of us find excuses to avoid walking. It’s too cold, too hot, raining, or we convince ourselves we’re just too busy. These excuses are natural, but they can rob us of an opportunity to feel better. Every time I push past these mental barriers, I return from a walk feeling rejuvenated and refreshed. It’s as if walking works magic on the mind and body—no expensive tools required.

Something I have noticed when driving past a hospital is that even healthcare workers—among the most stressed professionals—understand the power of walking. It’s common to see them taking quick walks during lunch breaks to reset and recharge. Despite the pressure of working in high-stakes, life-and-death environments, they carve out time to walk. This underscores how powerful a simple walk can be in promoting mental resilience.

If you think about it, our bodies are already equipped to help us process emotions. As infants, we instinctively release strong feelings through crying, squirming, or moving. Over time, however, societal norms teach us to suppress these instincts and remain composed. This is where intentional movement, like walking can become an essential practice. Movement allows us to reconnect with this natural flow, processing emotions such as anger, anxiety, grief, and stress in healthy ways. Walking offers a safe outlet for these emotions, helping them flow through us rather than becoming trapped inside.

The Many Benefits of Walking

More and more research is being released proving there are a multitude of psychological and physiological benefits to walking. Taking a brisk walk can calm high-energy emotions like anger or frustration. The phrase “walk it off” isn’t just an old sports cliché; it’s backed by science. Walking stimulates both hemispheres of the brain through a process called bilateral stimulation, which soothes the nervous system and boosts creativity.

I am amazed at the wealth of mental and physical health benefits experienced when we walk. And humming while walking enhances the effects! It adds a meditative component that further calms the mind. Research shows that humming stimulates the vagus nerve and activates the body’s parasympathetic nervous system—which is known as our internal “calm down” mechanism.

Studies show that walking with intentionality can:

• Reduce anxiety and help regulate emotions.
• Alleviate PTSD symptoms and decrease hyperarousal.
• Improve mood through endorphin release.
• Promote mindful reflection and emotional resilience.
• Enhance focus, cognitive performance, and memory.
• Strengthen the immune system and promote heart health by lowering blood pressure and stress hormones.

Additionally, rhythmic activities like walking or jogging improve decision-making and problem-solving. I’ve experienced new clarity after walking. It cleanses the cobwebs in the mind.

Rolling: A Playful Alternative

Remember rolling down grassy hills as a child? We didn’t know it then, but those playful movements had mental health benefits. It has been found that rolling activates nearly all the body’s sensory nerves (proprioceptors), sending signals to the brain that create a sense of safety. This shift allows the brain to move from a reactive state to a more creative, problem-solving mode. Pairing rolling with humming amplifies these effects, creating a soothing and grounding experience.

Don’t Overthink It, Just Start Moving

The value of walking, rolling, or any form of intentional movement lies in its simplicity. It’s not about logging a certain number of steps or achieving fitness goals; it’s about choosing to move when you feel stuck or overwhelmed. Movement helps you reconnect with your body and use it as an ally in your healing journey.

Overthinking often stands in the way of action. If you stop too long to weigh the pros and cons, you’ll find plenty of reasons to stay seated on your sofa. The key is to act quickly—lace up your shoes, step outside, and trust your body to guide you. Sometimes, the simplest path to mental wellness starts right at your front door. Literally, all it takes is the first step!

Tim McLeod, NCRC-II is Director of Alumni Relations & Connect365 at Sierra Tucson. 

To learn more visit sierratucson.com