Walking Through Depression: How Movement Improves Mood and Energy

Depression can make even the simplest tasks feel overwhelming, and it’s common to experience low mood, fatigue, and a lack of motivation. However, gentle movement, such as walking, can play a powerful role in lifting mood and restoring some energy during difficult days. Phone-based walking therapy combines movement with therapeutic support, making it easier to get started and stay motivated. In this blog, we’ll explore how walking can help improve mood and share simple exercises you can try on days when getting moving feels tough.

How Movement Helps with Depression

Movement, particularly walking, has been shown to boost mood by increasing levels of serotonin and endorphins—natural chemicals in the body that promote happiness and reduce stress. Walking also reduces cortisol, the body’s main stress hormone, which can contribute to feeling calmer and more at ease.

Here’s why phone-based walking therapy is an effective approach for managing depression:

• Eases Physical Tension: Walking helps release tension and stiffness, which are common physical symptoms of depression.

• Encourages a Sense of Routine: Establishing a regular walking schedule creates a comforting structure, making it easier to find motivation on difficult days.

• Promotes Mindfulness: Walking therapy encourages mindfulness, helping you stay present and reduce rumination.

By combining movement, mindfulness, and therapeutic support, walking therapy provides a compassionate, natural way to manage symptoms of depression.

Simple Exercises to Boost Mood and Energy on Difficult Days

1. Start with Short, Gentle Walks

   • On days when motivation is low, start with a short walk around your home or neighbourhood. Even a five-minute stroll can help lift your mood and break the cycle of inactivity. As you walk, take deep breaths and focus on the rhythm of your steps. Gradually increasing the length of your walks can help build stamina and provide a greater mood boost.

2. Practice Deep Breathing for Calm and Focus

   • Depression often leads to shallow breathing, which can increase tension and fatigue. Try 4-7-8 breathing: inhale for four counts, hold for seven, and exhale for eight. Practicing this breathing technique while you walk helps calm the nervous system and increase your energy, making it easier to keep moving forward.

3. Use Nature as a Source of Calm

   • If you’re able to walk in a natural setting, such as a park or by the water, take time to notice your surroundings. Focus on simple details like the sound of birds, the feel of a breeze, or the texture of leaves. Engaging with nature helps reduce stress, encourages positive emotions, and provides a gentle distraction from negative thoughts.

4. Engage in Gentle Stretching Mid-Walk

   • Stretching can help relieve physical tension, which often accompanies depression. Take a few moments during your walk to do gentle stretches, such as rolling your shoulders, stretching your arms overhead, or flexing your ankles. These stretches improve circulation and help reduce stiffness, making you feel more physically comfortable and relaxed.

5. Set Small Goals for Motivation

   • Depression can make it hard to find motivation, but setting small, achievable goals can help create a sense of accomplishment. Start with goals like “I will walk for five minutes” or “I will walk to the end of the street.” Achieving these small milestones boosts confidence and encourages you to keep going, reinforcing positive habits over time.

6. Practice Mindful Observation

   • Mindfulness is an effective tool for managing depressive thoughts. As you walk, try focusing on the details around you. Notice the colours, textures, and shapes of objects you pass, like flowers, trees, or buildings. This mindful observation helps shift focus away from negative thoughts and keeps you grounded in the present moment.

7. Use Positive Self-Talk as You Walk

   • Negative self-talk is common in depression, but practicing positive affirmations can help counter these thoughts. As you walk, try repeating affirmations like “I am taking steps toward feeling better,” or “I am doing my best.” Using positive self-talk helps improve self-esteem and can provide a mental boost during difficult moments.

8. Try Rhythmic Walking for Calmness

   • Walking in a steady rhythm creates a calming effect, which can reduce anxiety and improve focus. Try counting your steps in sets of four or synchronising your steps with your breathing. This rhythmic movement soothes the mind, helping you feel more relaxed and in control.

9. End Each Walk with a Moment of Gratitude

   • Practicing gratitude helps shift focus from negative thoughts to positive feelings. At the end of each walk, take a moment to think of something you’re grateful for, whether it’s the beauty of nature, the progress you’re making, or the support of loved ones. This small practice helps reinforce positive emotions and reminds you of the things that bring joy.

   
   

The Benefits of a Regular Walking Routine for Mood

A consistent routine provides stability, which can be particularly helpful when managing depression. Regular walking sessions, especially with the support of a therapist, create a predictable time and space to check in with yourself, process emotions, and boost mood. With time, routine walking can help improve sleep, increase energy, and provide a stronger sense of resilience.

Establishing a regular walking routine helps make movement a part of daily life, providing a natural boost in mood and energy that can make a significant difference over time.

How Phone-Based Walking Therapy Provides Additional Support

For those with depression, having a structured time to walk and talk with a therapist can make it easier to get started and stay consistent. Phone-based walking therapy provides guidance, support, and gentle accountability, helping individuals feel encouraged and less alone in their journey. The therapist can help identify and reinforce positive habits, provide coping strategies, and work with you to set realistic goals that contribute to a healthier outlook.

This therapeutic support, combined with the positive effects of walking, creates a holistic approach to managing depression and improving quality of life.

Final Thoughts

Coping with depression can be challenging, but incorporating regular movement through walking therapy offers a gentle, natural way to improve mood and energy. By combining physical activity with mindfulness and therapeutic guidance, individuals can experience relief, find moments of joy, and foster resilience.

If you or someone you know is struggling with depression, consider phone-based walking therapy as a way to reconnect with movement, find support, and take steps toward healing. Remember, each step forward is a step toward renewed strength and a brighter tomorrow.