Ditch Stress

“I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.” –Soren Kierkegaard

I’ve always loved walking, and I consider myself lucky in that regard. But I wasn’t always consistent with it, there would be those lovely summer days, when all I wanted was to walk for hours along the seawall, followed by 800-step days when the rain made everything cold and soggy and bleh.

Once I got a Garmin watch, however, that all changed. Once I started tracking, it was so fun to see the days stack up. I am now on day 1560 of a 10,000 steps-a-day walking streak, which is about 4 and a quarter years. I never intended at first for it to go so long, but I’ve seen so many benefits that I plan to keep it up as long as I’m able to.

First off, know that the origin of the 10,000-step goal is linked to a marketing campaign for a Japanese pedometer, and wasn’t based on any real science. There’s no magic number of steps for everyone. However, it turned out to be magic for me.

The changes in my life have been nothing short of magnificent. Tracking my steps led me to make walking a focus, an intentional choice. It became something important I made time for. And that changed everything.

1. Physical Health

Walking is a bit of a wunderkind—delivering a remarkable range of benefits from improved cardiovascular health, weight management, and stronger muscles and bones—all while being accessible, low-impact, and requiring no special equipment or gym membership. It also regulates blood sugar, and reduces disease risk!

I find walking helps my running, keeps me active throughout the day (sitting is the new smoking folks and walking can really break up all that sitting), improves my joint health and gives me so much more energy!

High-intensity workouts spike stress hormones like cortisol and adrenaline — great for fitness, not so great if you’re already overwhelmed. Walking works differently. It taps into your “rest-and-digest” system, calming the body while still giving you the benefits of movement. That’s why walking is the go-to for stress relief — it helps your body reset without revving it up.

“Walking is man’s best medicine.” –Hippocrates

2. Mental Health

Walking has improved my mental health more than anything else I’ve tried. I’ve struggled with various mental health issues throughout my life, and managing them has become almost a full time job in itself. I have to be very disciplined to keep myself on the upside of the black dog.

Doctors are now prescribing walking to patients with depression, as it works as well as some medications. Studies have shown that regular physical activity can improve mood, reduce stress, and even lead to remission for some people.

I’ve also noticed enhanced mental well-being, better sleep, improved regulation and and more mental energy. If I’m mad, I walk. If I’m sad, I walk. If I’m frustrated, I walk. Emotions are energy in motion, and walking gives that energy a place to go. It’s improved my work and relationships. I can regulate.

“If you are in a bad mood, go for a walk. If you are still in a bad mood, go for another walk.” –Hippocrates

3. Mindset Shift

During the day my mind gets pulled in all sorts of directions, with problems to solve and decisions to make. I notice that sitting around often keeps my energy stuck, finding myself in the same mind frame as the problems.

When I started walking more, that all changed. I immediately have better creativity and focus as soon as I’m out the door. I get the absolute best ideas while walking. I can see old problems in new ways, ideas connect in a way they couldn’t before.

I am a restless person, I feel a thrum of energy most of the time. Walking releases that energy, and lets me use it in new ways. I can redirect energy to the things I often didn’t feel like doing before. I am more focused and therefore more productive.

“All truly great thoughts are conceived while walking” – Friedrich Nietzsche

4. Moving Meditation

Walking is medicine for me. Whenever the thoughts swirling through my harried mind get to be too much, I go for a walk. Even if it’s a short one. There is something about your own two feet moving in a steady rhythmic fashion that brings so much peace.

I also find these walks are great opportunities for combining physical activity with other stress busting techniques. I can listen to calming music, I can practice mindfulness or meditation, taking note of my body or my environment. You notice so much more when you walk.

I also like to practice breathwork. In fact, my favourite breathing technique is to do a long out-breath, and then count to see how many steps I can go before doing another long in-breath.

“Now shall I walk or shall I ride? ‘Ride,’ Pleasure said; ‘Walk,’ Joy replied.”–W.H. Davies

5. Time Outdoors

It is estimated that these days we spend about 92% of our time indoors. Yikes! This impacts both our physical and mental health in a negative way. Studies show that staying indoors all day may fuel anxiety, insomnia, fatigue, and can even impact our immune system. We were made to be in natural environments.

When I made my steps a priority, I inadvertently also made going outside a priority. The benefits were obvious from the get go. I felt more peaceful, centred and connected. I felt more vitality and getting natural light made sleep easier and more rejuvenating by regulating my circadian rhythm. If you do one thing, go outside.

One big caveat here! Turns out, studies show that when you use cell phones on walks you don’t get any of those magical benefits, so try to keep walks phone free if you can.

“In every walk with nature, one receives far more than he seeks.” –John Muir

6. Self-trust

This streak creates a self-efficacy loop that helps me every day to feel more confident. I keep proving to myself that I am someone who can do the thing, who is reliable and shows up for myself and my goals.

I made myself a priority, which I really had a hard time doing in the past. I see this streak as a streak in self-care, in putting my needs in frame, in taking good care of myself, and keeping the promises that I make.

Self-efficacy is your belief in your ability to handle challenges and succeed at tasks, even when things get tough. To say “I can handle this,” even if you’re not sure exactly how yet. Challenges like this build self-efficacy. I know myself better than I did before I started.

“After a day’s walk, everything has twice its usual value.” –George Macauley Trevelyan

Why Walking?

One extra great thing about walking is that it naturally creates bilateral stimulation—a rhythmic left-right pattern that helps sync your brain’s two hemispheres, leading to calmer emotions, clearer thinking, and reduced stress.

It also stimulates the vagus nerve, reduces stress hormones, allows you to burn through adrenaline, activates the parasympathetic nervous system and deepens your breathing. It’s like a one-stop-shop for reducing stress.

Step Up

Now I don’t want to say that everyone needs to walk 10,00 steps a day! Recent studies show significant health improvements can occur at 7,000-8,000 steps or even 4,000-6,000 steps depending on age, fitness level, and other health factors.

We don’t want to get caught up on the numbers. The key is to increase your daily physical activity, and to make yourself a priority. Show yourself some love and build a space for you to have some calm, clarity and focus.

If you’re feeling stressed try adding in some walking. Start small. A walk around the block. You can always scale up as you are ready.

“Everywhere is walking distance if you have the time.” –Steven Wright