Walking as therapy

Sometimes the most powerful tools for our wellbeing are the simplest ones. Walking is available to most of us, almost anywhere, at no cost.

What it is

Walking is a low-impact, weight-bearing form of movement that supports the heart, joints, muscles and mind. Because it does not require special equipment or high fitness levels, it is one of the most accessible ways to build movement into daily life. Beyond the physical benefits, walking - especially outdoors - has a calming effect on the nervous system. The rhythmic movement, combined with fresh air and a change of scenery, can help settle racing thoughts and ease tension.

Signs to notice

• Restlessness, low mood or irritability that lifts after time outdoors
• Feeling physically stiff or sluggish from long periods of sitting
• Difficulty thinking clearly or problem-solving when stuck indoors all day
• Using walking, even without realising it, to process stress or a difficult conversation
• Avoiding movement altogether due to low mood or low energy

What helps

• Start small - even a 10 to 15 minute walk has benefits, and consistency matters more than distance.
• Walk at a pace that lets you breathe comfortably but still feel your body working.
• Use walking time intentionally - to think through a problem, to listen to something calming, or simply to be present in your surroundings.
• Walk with a colleague, friend or family member for both movement and connection.
• Build walking into transitions in your day, like a short walk before or after work to mark the shift between roles.
• Choose safe, well-lit routes and times, particularly if walking alone.

When to reach out for help

Speak to a doctor if walking causes pain, breathlessness beyond what feels normal for your fitness level, or chest discomfort. If low mood or anxiety is making it hard to get moving at all, even in small ways, this is worth discussing with a mental health professional - it may be a sign that more support is needed.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you build sustainable habits, including movement, as part of managing stress, anxiety or low mood. For general mental health support and information, contact the SADAG Mental Health Line on 011 234 4837. If you are struggling and need urgent support, the SADAG Suicide Crisis Helpline is available 24 hours a day on 0800 567 567 or SMS 31393.