Increased stress levels and regular cortisol releases have become an almost daily reality for many Ukrainians. Constant tension, sleep disturbances, disturbing news and uncertainty directly affect the psycho-emotional state and exhaust the body in the long term. That is why simple ways of self-support, including regular physical activity and short walks, which help to gradually reduce stress levels and restore internal balance, are becoming especially relevant.
How to quickly lower cortisol
Forming small daily habits can lead to big long-term changes. In an episode of her podcast called “9 Small Things That Will Make a Surprisingly Big Difference,” Mel Robbins mentions one action that she calls “the solution to 93% of problems.” That habit is taking a walk.
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“Walking is one of the simplest, most accessible, and most effective forms of physical activity for a person,” Mayo Clinic cardiologist Francisco Lopez-Jimenez, MD, previously told Vogue. In addition to its benefits for the cardiovascular system, joints, and metabolism, walking also promotes mental reset.
How walking helps reduce stress
In a time of heightened awareness of cortisol (the so-called “stress hormone”), walking is seen as an effective way to reduce stress. Lucy Cowen, a trainer at the British fitness club Third Space, previously commented in a Vogue commentary: “Daily walking helps release endorphins and lower cortisol levels, helping to reduce stress, anxiety, and cognitive ‘blindness.’” At the same time, a 2014 study published in the Journal of Experimental Psychology: Learning, Memory, and Cognition showed that walking has a significant impact on creativity, increasing creative productivity by an average of about 60%.
The duration of walks is not critical.
Mood improvements are seen after just a few minutes of walking, and a 2019 study published in Frontiers in Psychology found that 20–30 minutes of outdoor time (both walking and resting) was most effective at reducing cortisol levels. However, experts stress that regularity is key. It is recommended to integrate walking into your daily routine – use the stairs, walk more, or park further away from building entrances. In times of stress, a short walk can help restore focus and improve your mood.
Based on material from vogue.com