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The Mental Health Benefits of Walking

Updated: Jun 29

Walking is a simple yet powerful way to enhance mental health, with a substantial body of research backing its benefits. For detailed insights and personal experiences, explore the Stone in My Boot blog. Here’s an in-depth look at how walking can improve your mental well-being:

Endorphin Release

Walking, much like other forms of exercise, stimulates the release of endorphins, the body's natural mood lifters. These "feel-good hormones" interact with brain receptors to reduce pain perception and boost positive feelings, similar to morphine but without the addiction risks. This endorphin boost can result in what's known as a 'runner's high', characterised by euphoria and a brighter outlook on life. Source: Walking for health - NHS The mental health benefits of walking | Nuffield Health.

Impact on Mood and Stress Levels

Regular walking has been shown to alleviate symptoms of depression and anxiety. It helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body's stress response. Walking effectively reduces stress and improves mood by calming the nervous system and enhancing blood flow to the brain. Learn more about the benefits and practical applications on the Stone in My Boot Walking Therapy page.

Psychological Benefits

Walking contributes to several psychological benefits, including enhanced self-esteem, better sleep, increased energy, and heightened mental alertness. Additionally, walking in nature, compared to urban settings, significantly decreases rumination, anxiety, and stress while boosting mindfulness and having positive effects. Source: Walking for health - NHS.

Social and Environmental Factors

The environment in which you walk plays a crucial role in the mental health benefits you reap. Walking in natural settings, such as parks or forests, tends to offer greater cognitive health benefits than urban environments. This aligns with the Attention Restoration Theory (ART), which suggests that natural environments help restore human attention and reduce mental fatigue. Moreover, walking with friends or in groups can provide social support, further amplifying its positive effects on mental health.

Incorporating Walking into Therapy

Walk and Talk Therapy

Walk-and-talk therapy therapy sessions combine the physical benefits of walking with traditional talk therapy, with many participants reporting the therapeutic experience as being more effective. Walking can reduce physical symptoms of stress and anxiety, helping clients feel more relaxed and open during sessions. This therapeutic approach can be particularly beneficial for individuals who find the conventional therapy setting intimidating or restrictive.

In walk-and-talk therapy, walking side by side rather than face-to-face can create a more relaxed atmosphere, making it easier for clients to open up. This form of therapy harnesses the natural rhythm of walking, which can facilitate deeper reflection and more spontaneous conversation. The physical activity itself can help reduce symptoms of depression and anxiety, promoting a sense of well-being and accomplishment.

Additionally, walk-and-talk therapy can be tailored to the client's preferences and needs. The setting can be chosen to enhance the therapeutic experience, whether walking through a serene park, a quiet neighbourhood, or along a scenic trail. This flexibility allows the therapy to be adapted to different seasons and weather conditions, ensuring that sessions can continue year-round.

Practical Implementation

To maximise benefits, walk-and-talk therapy is conducted in natural settings where the calming effects of nature enhance the therapeutic experience. It is also essential to encourage clients to walk regularly outside of therapy to maintain and improve their mental well-being.

Practitioners can provide clients with personalised walking plans, encouraging them to explore different routes and settings to keep the activity engaging and enjoyable. Moreover, therapists can integrate mindfulness exercises into Walk-and-Talk sessions. Techniques such as mindful breathing, sensory awareness, and meditation can be incorporated to deepen the therapeutic impact. For example, clients can be guided to focus on their breath, the sensation of their feet touching the ground, or the sounds and sights around them. This mindfulness approach can help clients stay present and fully engage with their emotions and thoughts.

Therapists also consider the client's physical capabilities and limitations. Walking distances and pace can be adjusted to suit individual fitness levels, ensuring that the therapy remains accessible and beneficial for all clients. Regular assessments and feedback can help tailor the therapy to the client's progress and changing needs.


Walking offers numerous mental health benefits, from releasing endorphins and reducing stress, to improving mood and overall psychological well-being. Incorporating walking into therapeutic practices, such as walk-and-talk therapy, can significantly enhance the effectiveness of mental health treatment.

For more information and to book a walking therapy retreat, visit Stone in My Boot.

Additionally, explore more about how walking can benefit mental health on the NHS website and Mental Health Foundation.


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