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I\u2019m of the mindset that creating small habits<\/a> leads to big changes. That\u2019s why a 2024 episode of The Mel Robbins Podcast<\/em> titled \u201c9 Small Things That Will Make a Surprisingly Big Difference<\/a>\u201d caught my attention. In the episode, Robbins told me about a singular thing that she claimed was \u201cthe solution to 93% of your problems.\u201d Citing examples like being stressed about an impending deadline at work, going through a breakup<\/a>, and learning about a family member\u2019s upsetting diagnosis, Robbins explains that doing this could help spark new ideas, clear your mind, gain perspective, and more. That habit? Going on a walk.<\/p>\n \u201cWalking<\/a> is one of the easiest, most affordable, and most effective types of physical activity that humans can do,\u201d Mayo Clinic cardiologist Francisco Lopez-Jimenez, MD, MS<\/a>, previously told Vogue<\/em>. In addition to benefiting your cardiovascular health, joints, and metabolism<\/a>, walking, as Robbins said, is a great way to give your mind a boost. Here\u2019s why.<\/p>\n In an era where we\u2019re all so concerned about keeping our cortisol levels<\/a> (a.k.a. our \u201cstress hormone\u201d levels) in check, walking can be a great tool to help keep those emotions at bay. Lucie Cowan, a master trainer at UK-based health club Third Space<\/a>, previously told Vogue,<\/em> \u201cWalking every day releases endorphins and lowers cortisol, helping to reduce stress<\/a>, anxiety, and brain fog.\u201d Meanwhile, a 2014 study<\/a> published in the Journal of Experimental Psychology: Learning, Memory, and Cognition<\/em> found that \u201cwalking had a large effect on creativity<\/a>,\u201d noting that \u201cthe average increase in creative output was around 60%\u201d when walking.<\/p>\n Though studies<\/a> have shown improvements in mood after as little as five minutes of walking, a 2019 study<\/a> published in Frontiers in Psychology<\/em> found that spending about 20 to 30 minutes in nature (walking or sitting) produced the largest decreases in cortisol levels. Still, health professionals agree that the first step is simply to get moving. \u201cThe important thing is to make walking a part of your daily routine<\/a>. Take the stairs, walk the dog, or park your car away from the grocery store entrance,\u201d Lopez-Jimenez said.<\/p>\n So, the next time you\u2019re feeling overwhelmed, try taking a walk around the block. You might just find yourself more prepared to take on the challenges of the day, one step at a time.<\/p>\n Have a beauty or wellness trend you’re curious about? We want to know! Send<\/em> Vogue’s senior beauty & wellness editor an email at beauty@vogue.com<\/a>.<\/em><\/p>\n<\/div>\nWalking can help reduce stress and increase creativity<\/h2>\n
The walks don\u2019t have to be too long, either<\/h2>\n