what a walk can do
Over the past couple of weeks, I've taken a lot of walks. With Luna (my dog), friends, my husband, my daughter, a neighbor, and clients. After each one, I’ve been struck by how much ground we covered — not just in steps, but in conversation and connection. I came home from these walks feeling lighter, clearer, and more like myself.
It got me thinking about what a walk actually does for us.
Most people know the physical benefits — cardiovascular health, better sleep, improved energy. But what about what it does for your mind? Your mood? Your relationships?
The side-by-side effect
As a teenager, my mom and I would often walk around one of the Minneapolis lakes after school or on weekends. It was our time to talk — to catch up, to decompress, to just be together. I never thought of it as exercise. It felt more like a ritual.
There's something that happens when you're moving side by side that doesn't happen as easily when you're sitting across from someone. Without the pressure of direct eye contact, conversations go deeper. This is especially true with teenagers and young adults — who often open up more naturally when the focus isn't squarely on their face. A walk creates that low-pressure space without you having to engineer it.
What it does for your brain
Walking has a well-documented effect on mood — it releases endorphins, reduces cortisol, and can meaningfully ease symptoms of anxiety and depression. But beyond the chemistry, there's something about the rhythm of movement that loosens what feels knotted. Problems that feel heavy and close tend to shift when your body is in motion.
This is the heart of walking meditation — a practice rooted in Mindfulness-Based Stress Reduction (MBSR) that turns an ordinary walk into something grounding. You don't need a trail or a quiet park. You can do it in a hallway, around a room, or even in your office. The practice is simple: slow down, notice where your foot meets the ground, what you hear, what the air feels like. You're not trying to get anywhere. You're just arriving — one step at a time.
When you add a natural environment, the benefits deepen. Even a 20-minute walk outside has been shown to measurably lower stress (see note below for research). And right now, in early May, the world is doing its best to get your attention.
This week's invitation
Give yourself the gift of a walk. It doesn't need to be long or purposeful. Just go.
Walk alone — with your thoughts, or a podcast, or nothing at all
Invite someone (a friend, a partner, a coworker) and notice what opens up
Walk with your teenager or young adult, without an agenda
Try a slow loop through your neighborhood and notice what's coming alive
If you're in the middle of a stressful season right now — a big transition, a hard decision, something ending — a walk won't solve it. But it might give you just enough space to breathe, recalibrate, and remember that you're not stuck.
The world is waking up. Step outside to notice!
In health,
Amy
Note: To dive into research on the benefits of nature on mental and physical health, (especially for children) explore research and resources at childrenandnature.org.