If you’re having a tough day or have been feeling stuck in a rut, a well-intentioned loved one might tell you to “go for a walk and get some fresh air.” Although this advice can feel overly simplistic, the mental health benefits of walking are real, experts say. 

“The root of the word ‘emotion’ is ‘motion,’” says Ken Goodman, a licensed clinical social worker and board member for the Anxiety and Depression Association of America. “If you want to change your emotion, it’s helpful to use motion—to move your body.” For the many benefits of walking for mental health, plus tips to get started, read on. 

Mental Health Benefits of Walking

Walking workouts are excellent for your physical health, and they offer legitimate mind-body perks too. Here’s what you might experience once you start regularly walking for your mental health.

1. You’re Giving Your Brain a Reset

Even the most basic walk—say, getting up from your desk and going for a short stroll around your house or block—can help your brain get unstuck, says Debra Kissen, PhD, a psychotherapist and founder of Light On Anxiety treatment centers. 

“Seeing something new and the changing environment [on a walk] makes it harder to feel hopeless, because in fact you’ve shown your mind that things can change,” she explains. Kissen likens this to “changing the channel”: By going for a walk, you’re providing your brain with fresh sounds, stimuli, and input, helping to switch up whatever it was dwelling on before.

2. A Walk Gives You a Chance to Reflect and Manage Stress

One powerful benefit of walking for your mental health is that the practice allows you to take inventory of your thoughts, feelings, and behaviors, a practice that can help you cope with stress. 

A walking routine “can absolutely be viewed as a tool to help regulate physiological and mental stress,” says Christopher Stanley, PhD, a sport psychologist, certified mental performance consultant, and the Secretary-Treasurer for the Association for Applied Sport Psychology (AASP). “Part of the stress response is an appraisal of the threats or circumstances,” he explains, and walking is the perfect opportunity to examine your stressors and think about how you’re going to respond to them.

3. It May Help Lower Depression Risk

A regular walking routine might help lower your risk of depression, research has found. A large 2022 meta-analysis published in JAMA Psychiatry, for example, found that depression risk was 18 percent lower among adults who got even half the recommended amount of physical activity each week, or about 75 minutes of brisk walking. Adults who clocked the total recommended amount, two and a half hours a week, had a 25 percent lower risk of depression. 

A 2024 systematic review and meta-analysis in JAMA Network Open also found that getting around 5,000 steps a day was associated with fewer depressive symptoms, with an even lower risk for participants who knocked out at least 7,000 steps daily.

4. Walking May Ease Anxiety Too

In addition to lowering depression risk, science suggests a regular walking practice may help improve anxiety as well. In a recent systematic review and meta-analysis of 75 studies published in JMIR Public Health and Surveillance, researchers found that walking was associated with significantly lower symptoms of both depression and anxiety. The researchers noted that different types of walking workouts can be beneficial, whether you walk inside or outside, or alone or as a group.

5. Walking Can Deliver an Endorphin Surge

Any physical activity—walking included—releases endorphins, also known as one of your body’s so-called “happy” hormones. Endorphins can make you feel good in the moment, but research indicates additional benefits too: They’ve been linked to lower levels of stress, anxiety, and depression, and can also deliver a boost of confidence. And while endorphins are frequently associated with heart-pumping workouts, you can get them in other ways. 

“Yes, endorphins tend to surge the highest with vigorous cardiovascular activity such as running, swimming, and biking,” says David H. Rosmarin, PhD, an associate professor at Harvard Medical School and the founder of the Center for Anxiety. “But they also increase substantially when you go for a walk.” 

6. It Can Give You a Chance to Connect with Your Breath

Meditation, breathwork, or even just taking a few minutes during the day to sigh deeply can calm you down and support your longer-term mental health. And while you can always sit somewhere comfortable to practice breathing and mindfulness exercises like these, incorporating them on a walk may also be beneficial, Stanley says. “There is research linking these practices with wellness, and doing them while walking may be easier than other forms of physical activity,” he says.

7. It’s a Breath of Fresh Air—Literally

You don’t necessarily need to be outside to reap the benefits of a walk—a stroll on your treadmill, around your house, or at the local mall can do wonders—but walking in nature can support your mental health in compelling ways. 

Research has suggested that spending more time in green space can help combat rumination (or negative, repetitive thoughts) and lower certain stress biomarkers. Some studies have also linked more time in nature with greater happiness benefits: In a 2019 review of research on nature and mental health, for example, researchers found that increased contact with nature was associated with more positive social interactions, a stronger sense of meaning and purpose in life, and higher happiness levels.

Tips for Forming a New Walking Routine

Going for a walk sounds easy enough, but actually getting into a consistent routine can be a little trickier. Here’s how to motivate yourself to get going, according to experts.

1. Remind Yourself That It Doesn’t Have to Be All-or-Nothing

“Going for mini-walks counts too,” Kissen says. If you’ve been sitting at your desk for a long time, tell yourself to get up and do a few laps around the house or office as a start. With time, you may be more motivated to go for extended distances.

2. Build Opportunities for Steps Into Your Regular Routine

You don’t necessarily have to carve out an hour every day for a walk (although if you can, that’s wonderful!). If setting aside one long block for your stroll doesn’t feel feasible, Stanley notes that you can structure your day to accommodate intentional walking moments, such as by walking somewhere you’d normally drive, like the grocery store.

3. Consider Setting Some Goals

Some people prefer a relaxed approach to walking, while others are motivated by goals or routines. If you fall into the latter camp, you can consider reserving a specific time each day to walk, aiming for a certain number of steps or distance walked, joining a walking group to hold you accountable, or signing up for a 5K or 10K. “Setting goals can help from a motivational perspective,” Stanley says, plus it can help you see your progress.

Taking walking classes on the Peloton App can help you keep track of your progress and maintain your momentum with activity streaks, Teams, Challenges, and more.

4. If You’re Feeling Down, Keep the Vibe Positive

When something is making us feel sad or anxious, we often ruminate about it. To keep yourself from doing this on a walk, Kissen recommends choosing music or a podcast to help lift your spirits. “Listen to anything that makes you feel connected, engaged, and interested,” she says. “For some people that’s just listening to the world around them; for others it’s music.” You can also try an outdoor walking class on the Peloton App for a fun, motivational guide.

5. Shake Things up If You’re Feeling Bored

If you tend to be someone who finds walking really boring, ask yourself if there’s a way to mix it up, Kissen says. For example, would a walk in the mall or around stores be more interesting for you? Or are there things you can do to make the experience more enjoyable, such as calling a friend or listening to an audio book? If you’re walking on a Peloton Tread, you can even read or watch TV while you walk right from the screen.

6. Use the Time to Check In with Yourself

Just quietly reflecting or letting your mind wander on a walk is great. But if you’re feeling particularly stressed or anxious, a walk is the perfect place to examine those feelings, Rosmarin says. “Too often, when we’re feeling overwhelmed, sad, anxious, or just distressed, we plow forward and don’t take the time needed for introspection and self-discovery,” he explains. 

He recommends using your walk as a chance to ask yourself questions, such as: How are you responding to stress in your life? What could you improve upon? If something’s holding you back, what are you truly afraid might happen? “Answering these questions is hard to do when you’re sitting at your desk or distracted by a screen, so walking is a great practical strategy.”

7. Try Incorporating a Mindful Walking Meditation

To boost the mental health benefits of your walk even more, it doesn’t hurt to do a walking meditation. This practice is pretty much exactly what it sounds like, incorporating mindfulness into your movements to help you become even more grounded, calm, and aware while you’re on a walk. If you need a little help getting started, try one of Peloton’s guided walking meditations.

8. Walk at the Beginning or End of Your Workout

If you’re already squeezing regular workouts into your week, it may feel daunting to think about adding in another form of movement into your packed schedule. So it may feel more accessible to think about simply tacking a short walk at the beginning or end (or both!) of an existing workout. If you’re using the Peloton Cross Training Series, for example, you could easily knock out a 10-minute walk on the Tread+ after finishing up a strength or yoga class.

How Far and Fast to Walk to Reap Walking’s Mental Health Benefits

The good news is that even a small amount of walking can be beneficial for your mental health. Some research has found that even brief walks deliver mind-body benefits: A 2025 study in BMC Psychiatry, for example, observed that sedentary people who walked for at least 10 minutes a day for more than five days a week experienced improved anxiety symptoms. 

But other studies do suggest that longer walks can be superior. The meta-analysis in JAMA Network Open mentioned earlier found that people who aimed for at least 5,000 steps a day had lower depression symptoms, with even greater benefits for those who achieved at least 7,000 steps. 

And remember, however you fit those steps in is beneficial—but if you’re feeling motivated to pick up the speed a bit, you might experience even greater mental health benefits, some research suggests. In a 2021 study of more than 4,000 adults over age 65, researchers found that those whose leisure walks were moderate or vigorous reported higher mental health perceptions than the adults who walked at a lighter pace. Meanwhile, research from 2025 found that a slower gait (along with weaker grip strength) was associated with a greater risk of depression in older adults. And an even more recent review noticed that a slower walking pace was linked to a higher risk of depression in adults, independent of age or sex.

So while a slower, shorter stroll is still better than not walking at all, squeezing in more steps at a faster clip may help you reap more of the mental health benefits of walking listed above.