I like small habits, minimal changes and realistic resolutions. That’s why personal growth expert Mel Robbins’ podcast caught my attention. Under a title that promises to achieve my goal, 9 Little Things That Will Make a Surprisingly Big DifferenceI listened to it with devotion and found the phrase I needed to hear. “A little walk is the solution to 93% of your problems,” says Robins. Although it may sound a bit excessive, the popularizer explains that a 10-minute walk can be the remedy to many problems and stressful everyday situations, because it resets the mind and allows you to focus on what is important again. Walking lifts your spirits and allows you to cut off the negative flow of emotions you may have at any given moment. It helps you gain perspective and face problems from a calm and balanced state of mind.
The power of walking is not necessarily in taking a long, difficult route and getting tired. Andrea Klimovitz, an expert in mindfulness and neuroscience, defends on her Instagram account how powerful a walk can be on an emotional level. “Walking is the simplest and most powerful habit we can have.” When asked about Robbins’ statement, “I find it a provocative statement, but very true to the essence. Obviously, not all problems are solved by walking, but it is true that walking completely changes your mood. Walking takes you out of the thinking loop, activates the body and allows the mind to reorganize. When you move, you literally change your perspective, and that can make you see things differently. It is a simple and powerful way to reset yourself,” he notes.
Less cortisol, more serotonin
At a time when we’re so concerned about keeping our cortisol levels under control (we’re a stressed-out generation with them skyrocketing), we asked Klimovitz about the benefits in that regard. “There are studies that show that walking – especially outdoors, in natural environments – reduces levels of cortisol, which is the stress hormone. In addition, it promotes the production of endorphins and serotonin, the well-known ‘well-being hormones’. In short: walking calms the nervous system, reduces stress levels and improves mood almost immediately.” In fact, the expert also refers to a Stanford University study that concludes that walking can increase creative production by 60% because movement and increased blood flow encourage divergent thinking.
The path that solves problems does not have to be very long
Robbins talks about a short walk (better if it’s in the morning) and Klimovitz confirms that it doesn’t have to be very long. “With 15 to 20 minutes a day you can already notice changes in your energy and mood. If you can allow yourself more, it is even better: 30 to 45 minutes is ideal to enter that meditative rhythm in which thoughts calm down and the body relaxes. The important thing is to do it constantly and without pressure, like a small ritual to take care of yourself,” he says. In fact, if it is about generating endorphins, Andrea Klimovitz confirms that it usually happens 6-10 minutes after starting to walk. So the next time you feel overwhelmed at work, try taking a short walk around the office building. You will likely be in a better mood and calmer to face the stress of the day, with greater control over your response.
This story first appeared on Vogue.es
