You probably walk much more on a daily basis than you realize, even if you work from your house or you’re more of a homebody. For those who are able to, walking is an essential part of everyday routines, whether you’re walking through the grocery store or to your mailbox. Walking is also a moderate-intensity aerobic activity that can benefit your physical, emotional and mental health.

Many people don’t even recognize the positive effects of walking as they’re doing it. But when it feels like everything about your routine is thrown out the window as soon as the holiday season starts, walking can be a way to help your overall well-being during such a hectic time. 

By learning about how walking can help you stay mentally and emotionally balanced during the festive season, you can make it a priority in your day-to-day life, beyond walking down store aisles or through Christmas tree farms (though those are nice, too).

Here are four ways walking can help you during the holiday season:

• It releases endorphins to help reduce stress.

A significant reason that exercise, including moderate-intensity movements like walking, is beneficial for your mental health is because it releases endorphins. Endorphins are neurotransmitters that can help lower levels of the stress hormone cortisol. That’s why walking is often used as a stress management technique for people experiencing mental health challenges, such as anxiety.

Endorphins are released during and after walking because they are part of the reward system in your brain, meaning they are compensation for doing something pleasurable. They also play a role in mood regulation, bringing feelings of happiness and euphoria for up to 30 minutes after the exercise is over.

• The “feel-good” hormones reduce negative emotions.

Endorphins aren’t the only neurotransmitters that can boost your mood from walking. They are a part of a group of hormones affectionately known as “feel-good” hormones. This group also includes:

• Serotonin, which brings feelings of contentment and relaxation
• Oxytocin, which can reduce stress, especially if you’re exercising with loved ones, as it’s known as the “love hormone”
• Dopamine, which boosts feelings of optimism

• It improves the cognitive functions needed to handle holiday chaos.

The holiday season is the same time every year, but we often still feel like it comes up out of nowhere. It can take you by surprise, suddenly throwing you into weeks of event planning, gift shopping and budgeting while trying not to push your daily responsibilities to the wayside. Walking can help your brain’s cognitive functioning so that you can effectively handle whatever is thrown your way.

Walking helps increase the blood flow in your brain, which can support the following cognitive functions that can help you get through the holidays:

• Multitasking while getting your house ready for a family get-together
• Planning your schedule for social events and festive activities 
• Remembering what loved ones have said they want for gifts
• Concentrating on making a realistic budget for holiday expenses

• You gain a sense of accomplishment.

Exercise is something that we all know that we should do, but it’s not always easy to fit into our schedules or find the motivation to actually do it. When you do go for a walk, you should be proud of yourself for doing something that you may not always want to do for a positive result. 

If you feel like the new year is racing toward you, it’s easy to feel “behind” or like your to-do list is only getting longer. Gaining any sense of accomplishment, such as prioritizing your well-being by going on a walk, can boost your self-esteem.

Talk to your health care provider about how much walking you should aim for based on your physical health and lifestyle. The Department of Health and Human Services recommends that adults in the U.S. complete an average of at least 30 minutes of moderate-intensity exercise, such as walking, five days a week for a half hour, or 150 minutes in total.

There are plenty of strategies for improving your mental and emotional health besides walking. It can be helpful to talk to a licensed clinical therapist to develop coping skills that help you reduce negative emotions and thoughts that are affecting your overall quality of life, even after the holidays are over.

If you’re having trouble managing your emotional health or mental health and you need intensive care, Lightfully’s four levels of care may be able to help:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.