A clinical psychologist explains the five benefits of walking for mental health

Previous studies have shown that 'the

more people walk, the lower the risk of death ' and ' walking has a positive effect on brain health and makes us wise and happy.' Clinical psychologist Jade Wu summarized the benefits of walking in five ways, saying that walking has not only these health effects but also mental care benefits.

5 Psychological Benefits of Walking

According to Mr. Wu, many people have experienced burnout or have been mentally cornered in recent years. Mr. Wu, who has preached the importance of mental care, has also experienced a mental deterioration of losing self-confidence due to the stress of working hard and suffering from burnout.

It was a walk along the river with my dog that saved Wu. Having reaffirmed the need for a walk from this experience, Mr. Wu investigated the benefits of walking for physical and mental health and summarized them into the following five.

◆ 1: Anger subsides

A 2006 study that asked subjects to plan and perform a daily walk for four weeks found that subjects had a milder heart rate and less anger and hostility. thing. From this, Mr. Wu said, 'Have you ever jumped out of your house and walked unreasonably when you had a fierce quarrel with someone? If so, that's a good intuition. It has the effect of calming anger. '

◆ 2: I don't feel depressed
We know that taking a walk will reduce your anger while making you feel better. In a 2008 study of ethnic minority women who spend a lot of time sitting, those who were instructed to 'walk for exercise' felt significantly more depressed than those who did not. The result was that was reduced. 'People who walk a lot have had a significant reduction in their depression in just two months,' said Wu. 'This simple treatment is noteworthy.'

◆ 3: Less tired
After returning home, many people have had the experience of thinking, 'It would be nice to take a walk, but I'm tired of work, so I just want to lie down today.' After physical work with strenuous exercise or long standing work, it is thought that the body is actually tired, but if it is not so tired, it is tired that you are not moving. Wu pointed out that it could be causing it. In fact, in the aforementioned study of walking by ethnic minority women, the subjects reported that they not only improved their mood, but also 'increased their vitality and became more energetic.'

◆ 4: You will be able to sleep well
Sleep is also an indispensable factor when considering mental care.

A 2019 study of women over the age of 55 found that having subjects walk for 50 minutes on a treadmill improved their sleep quality over the next two days. In addition, a 2020 study in which adults aged 19 to 36, who tend to sit down, continued to walk one hour a day for four weeks, not only improved their sleep quality, but also significantly improved their sleep time. The result is longer, less frequent sleep disorders and less sleeping pills.

◆ 5: Can start a positive virtuous cycle of mindfulness
Mindfulness is the psychological work of 'focusing on what is happening.' Regarding the relationship between mindfulness and walking, Mr. Wu said, 'Walking in naturehas the effect of boosting immunity, reducing stress , and sharpening mentally. A British study also found that a single visit to nature or historic buildings made you less stressed and increased your self-esteem. It feels good to walk. I think it's because I can come into contact with a virtuous cycle that makes it easier for me to reach a state of mindfulness. '

in Science, Posted by log1l_ks