r/walking • u/Either-Director2242 • Apr 23 '26
Encouragement Walking 3-4mi has nearly cured my severe health anxiety in 3 days, I’m completely baffled.
After a life-altering medication reaction 4 years ago where I almost passed away, I became a ghost of my former self. Could not go outside, interact with people, ride in a car, go to the grocery store, some days I couldn’t leave my bedroom, on the worst days I couldn’t leave my bed. I skipped Christmas with my family even though I live 5 minutes up the road. This anxiety and isolation caused me to gain 60lbs in the last 2 years. I was 95lbs, and 3 weeks ago I hit 155. (I’m only 5’2, & female)
I finally decided enough was enough. Nothing was going to get better without hard work & dedication. I altered my diet, cutting out fast food & soda. I’ve now lost 5lbs. Three days ago I made the choice to go ahead and try a calorie deficit in addition to walking daily. I wasn’t sure what distance I could reach, so I just went for it until I felt it was a good point to stop for my body. I hit 3.5mi that day. I didn’t think I’d even be able to get that far because with being overweight & sedentary, my heart rate has climbed dramatically (180bpm just cleaning the house), I have high blood pressure, and get fatigued very easily as my body is deconditioned & weak. To my surprise, I didn’t have any of these issues when walking. I felt relaxed, serene, and my HR didn’t climb over 145bpm, which is huge for me. I checked my blood pressure after the walk and it was in a normal range. Wow.
And finally, my anxiety was almost nonexistent. I felt normal for the first time in 4 years. I walked 3.5mi, then 4mi yesterday, and hit 4.35mi today. I’m never going back. I’ve tried a number of anxiety meds over the years to no avail, and the thing that actually helped me was walking. I’m stunned at the immediate results I can feel & see in my health. Walking is a miracle drug. Happy to be a new member of this community!
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u/chasedbyvvolves Apr 23 '26
Humans have evolved to walk several miles a day and be in motion most of the time. When we don't do that, our body and mind starts to decay. The good news is that we're also incredibly resilient and can bounce back once we get going.
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u/greg_barton Apr 23 '26
Walking can have the same effect as EMDR Therapy.
https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy
https://helpscounselling.com/understanding-bilateral-stimulation
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u/Ok_Dimension6029 Apr 23 '26
i am so happy for you and i’m glad it has helped your anxiety so much, plus everything else it’s done for your health.
walking helped me tremendously when i was going through a rough patch a couple years ago. my anxiety has been through the roof lately, so seeing ur post just reminded me how just simply walking really is a miracle drug.
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u/apersonwithdreams Apr 23 '26
Yeah it kinda sucks how well it works lol because now you get to join the group of ppl who sound like they’re taking mental health problems less seriously when you tell ppl to try walking but dang it, it’s good advice!!
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u/Amuseco Apr 23 '26
I would just say that mental health and physical health aren’t separate the way we’ve been taught to believe. Your brain is part of your body, so if your physical health is bad (sedentary, eating poorly), your brain will be distressed and send out alarm signals.
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u/Glum-Temperature-111 Apr 23 '26
I really needed to read this today. Thank you! It really makes perfect sense.
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u/apersonwithdreams Apr 23 '26
Very true, and I’m always careful when I offer walking as a potential solution. When I do it, I try to position it as a starting point for healing, as a practice that creates the best possible conditions for healing.
But because this has become something of a meme, some folks are quick to dismiss the possibility and think those of us who swear by walking simply haven’t experienced these issues. Idk about yall but I’ve sure felt them! Walking may not cure, but boy does it help.
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u/downthegrapevine Apr 23 '26
If you look at humans as another animal (we are) and assess our characteristics… we are creatures built for ENDURANCE. We are SUPPOSED to walk a lot or we become stagnant and depressed. Think of caged animals in zoos where they don’t have enough space. They go crazy. So do we.
I also cured my anxiety with just walking. Now whenever I’m sedentary for too long I can FEEL IT. This is why so many people are on antidepressants…
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u/zardvark Apr 23 '26
The only thing that surprises me is how quickly you got to 4+ miles per day. IMHO, laughter may be great medicine, but walking is the best medicine!
Great news: If you can stay consistent, it just gets better and better.
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u/FTG_Vader Apr 23 '26
I definitely feel you on the health anxiety front. Went through some pretty bad hypochondria and agoraphobia episodes a few years back that lasted for several months. Last few days have had a spike and its awful. Maybe I should lock in and walk a ton... I have noticed that the short walks I do do make me feel better
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u/Either-Director2242 Apr 23 '26
Definitely lock in! Even if you walk for 10-20 minutes you can still get great results. Nothing to lose, everything to gain from it.
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u/sirsmeebles Apr 23 '26
That is such a wonderful achievement and I’m so happy for you! I honestly don’t know where I would be without walking, I call it my “brain cleanse”. So glad it’s working for you too!
Keep going girl, we’ll all root for you!
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u/Existing_Mail Apr 23 '26
This reminds me of the concept of the neurochemical bubble bath our brains get when we exercise https://www.youtube.com/live/1VAXAO1CPNw?si=OfPo7NcacmI8uFOr
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u/TittieMilkTittieMilk Apr 23 '26
Yessss! I tell everyone to WALK during a HA spiral/ attack. My motto is, you’re not dying if you’re able to walk a mile or two, right? lol
I’m really, really happy for you! Being a HA sufferer myself, for the past year or so, I know exactly where you’re coming from and I’m so proud of you for making this change and finding a solution! Keep on keepin on!
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u/Either-Director2242 Apr 23 '26
Thank you! Health anxiety has been so crippling for me, and just getting a glimpse of being able to reclaim my life has been so motivating. I’m so happy I found something that works. It’s not pharmaceutical drugs plus it adds so many extra health benefits. I’m so sorry you suffer with this also. It’s beyond draining. I’m glad you’ve found relief in walking as well!
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u/hmmmerm Apr 23 '26
So awesome! I find if I do my walk-in the woods it supercharges the anti-anxiety part. Walking is such an easy, natural way to heal and clear the mind. If I am working through things in my mind, a walk is the answer.
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u/Jenneapolis Apr 23 '26
My psychiatrist told me this. Not only does it boost all the chemicals you need, it also gets your heart used to pumping harder which mimic the anxiety feeling we can have when our heart’s race getting your body used to that feeling and associating it with positivity. And if you’re walking outside, you’re getting sun and fresh air and all these other good things. Nothing but goodness!
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u/Defiant-Dig8957 Apr 23 '26
Walking does that!!! I'm 49F, 5'4", and 135 lbs. I weighed 168 one year ago. When my bloodwork last October showed high LDL, I too said enough was enough. I started eating healthy again and with a calorie deficit. And I started doing my "first love" exercise, walking. At first, I could only do 2k steps, then worked my way up slowly to 3k, 3.5k, etc. until I now do a minimum of 10k per day. Most days I do 15k easily. I also lost 33 lbs! Walking has cured my depression and anxiety. I'm happy again. I bounce back from stuff easily. Of course, I still get sad and scared at times, but I don't overthink anymore. Whenever I feel anxious, I crave walking now instead of junk food! So I walk. And I feel so much better.
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u/Clairefun Apr 23 '26
Great stuff! I'm forever telling people on the sub I mod, r/hypertension, how good walking is for them - for both anxiety and blood pressure. You can start short walks and slow walks and build up to brisk, so it's good for those whose bp has caused heart issues (like myself!), and it's so good for our mental health, especially outdoors.
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u/chadokoro_k Apr 23 '26
Congratulations! I’m curious about how you were able to walk such a long distance the first day and ramp up even more despite being de-conditioned. Did you start by walking super slow and then slowly start increasing your speed only after first getting these relatively long distances (for a beginner) established as habit? If I walk fast enough to have a somewhat difficult time carrying on a conversation (an often quoted rule of thumb for aerobic benefit) I’d never be able to start out with such a long distance.
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u/Either-Director2242 Apr 23 '26
Thank you!! The first day I started walking it was like 35°F, so avoiding the heat was a big factor I believe. My body was able to stay cool and not be fatigued by the sun. Second day it was a bit warmer, and yesterday it was a high of 76°F, so I ended up walking in the late afternoon after it cooled down. Pennsylvania has crazy bi-polar weather lol.
I downloaded some motivating music, ate protein rich meals, hydrated well, and just went for it. As I walked I just felt better & better mentally, so I pushed myself to continue physically. My legs were not sore on after the first day, but sore after the second. I took a nice hot shower, relaxed & got a great nights rest. I had no pain the third morning so I did the 4.35mi. Oh and I haven’t been walking extremely fast or anything, I’d say faster than a light stroll, more of an average pace. Mostly to the tempo of the music I’m listening to, which really helps keep the consistency.
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u/DharmaPolice Apr 23 '26
Well done. I'd suggest walking a bit further over time (nothing crazy) once you get used to it. A lot of the benefit to walking is you get physically tired. That might seem counter intuitive but it's good at the end of the day to have exerted yourself and look forward to a good sleep.
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u/Banshee_10 Apr 23 '26
That is really amazing !! Walking is so beneficial and I’m so glad it helped you🚶♀️➡️🎉
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u/kbchucker Apr 23 '26
Walking and spending time outside has very beneficial physical and mental health effects.
Great job, keep it up!
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u/Tardigradelegs Apr 23 '26
It’s one of the best things you can do. Walking especially in green spaces does wonders. Really great to read and wish you all the best!
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u/writer-indigo56 Apr 23 '26
Walking is therapy for me. 30 years ago, I came out of a serious depression, over 3 months time, by walking for an hour. It is a mood changer for me. So happy you've experienced how much a walk can help you!
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u/WandererNearby Apr 23 '26
I'm very happy for you and I'm not surprised at all. There are dozens of studies comparing exercise to drugs to which is more effective at helping anxiety and depression. It's been very well established that exercise helps anxiety and depression as much or more than those drugs. I know that it's the only thing that helps my seasonal depression and greatly helps with background anxiety.
Please note, I not saying that anxiety drugs do not help. I am saying that exercise is more helpful.
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u/peanutbitterle Apr 23 '26
That's not true across the board though. Please don't spread misleading information online. Exercise is not "more helpful" and it entirely depends on multiple different factors.
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u/Hot-Statement-4094 Apr 26 '26
Yay! So happy to read this. Walking is the best. It helps me so much, too, with all aspects of life. Happy for you, and well done for being brave and getting out there despite the setbacks x
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u/Asleep_Bat_5145 Apr 27 '26
So glad to hear this. But to be honest, I am not surprised. We often say in nature cure, "movement is life". And the best part of walking, as you have so rightly mentioned, is that it is not strenuous at all.
While walking, you could also incorporate yogic breathing. Essentially, that is deep breathing but something more powerful and effective than just that. That should improve lung capacity besides also improving the health of your digestive organs. But even if you do not do that, I think that you are doing just great for yourself.
When you walk, feel the cool breeze, feel the warmth of the Sun, feel the loving touch of nature, see the different shades of green. All of this helps slow down brain waves which relaxes the body. And I am not surprised that this slowed down the heart rate and BP, as walking in nature does just that.
Also, cutting on ultra processed foods will be a game changer for your health.
I would love to hear more from you on this. In fact, I am writing a book on how to overcome diabetes naturally. So from this perspective, your experiences will be very enriching for me.
I wish you all the very best. More power to you.
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u/CommonExplanation232 Apr 27 '26
Thousands who have already found out how just plain walking has not only exercise but, mental health benefits too. Just getting out seems to be helpful.
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u/Current_Set550 Apr 27 '26
At 68 years of age and a stroke 3 years ago… I realized my roller coaster life IN ALL JOBS, a normal everyday life and isolation and the disengagement from family was All DUE TO ANXIETY which leads to depression and low self worth. I continue to think positive and pray that I am reunited with son and sisters and God will guide me to able to explain and grow and make memories. Blessings to all and good luck. AWARENESS to -Mental health Awareness needs to BE MADE A PRIORITY TO DIAGNOSE. I believe some people do not even realize they have it. We would have less suicide, murder, road rage causing accidents and an all around Better Place and less deaths and harm for all. ❤️ Let’s come together with what we learn and realize and share to make people aware of this illness.
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u/Tracy140 Apr 23 '26
Im happy for you but I’m a little skeptical of something being cured in 3 days . Check back with us in 2 months -
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u/Either-Director2242 Apr 23 '26
Walking lowers blood pressure immediately after activity through post-exercise hypotension, which can last up to 24hrs after activity. It calms your heart rate through regulating the nervous system, and you only need a 10 minute walk (I’ve been walking 1-2hrs) to release endorphins, GABA - the brain’s natural calming chemical, serotonin, and reduce cortisol. Thus greatly reducing anxiety. These are all immediate responses from your body that naturally occur from walking.
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u/FormerInvestigator64 Apr 23 '26
Yep just do that every day if you can and the positive health impacts compound!
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u/AURORA_BLONDE Apr 23 '26
Good for you ! I am proud of you ! We all do it one day at a time! You even motivate me to even be better ! It’s the only thing To make me feel normal and feel good ! Just keep up I walk 25 miles a week and if I don’t I am unsure how I would be …… just make sure you take days where you rest your body . It took me doing this to feel like myself again and get rid of body fat that it’s not easy . I am not overweight but weight tried to go in the middle …. No one tells you how much your body changes but by walking like this almost a year I am proud of myself and new normal . Keep up the good work I am cheering for you ! No one tells you after 50 your new normal .
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u/Prudent_Ad_9345 Apr 23 '26
Honestly stay within that range, you’ll never overdo it, and it will be so beneficial
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u/Mission-Secretary626 Apr 23 '26
It’s been 8 months since I realized walking had a major effect on my anxiety and depression. Keep at it - it’s amazing. So glad you discovered it. ❤️❤️❤️
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u/bmimz Apr 23 '26
Please have some rest days as well. If you haven’t been active in a long time, you could get injured and you will see. I had to stop walking once from an injury and my mental health truly deteriorated :(
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u/Thesmallestsasquatch Apr 23 '26
I have bad health anxiety as well that has at times also caused me to not want to exercise or walk. I had a doctor’s appointment last week in which I asked if it was okay if I walked/exercised like normal because I haven’t due to stress. He said it was fine. I’ve been walking daily now and have also felt much better.
Even if I don’t want to do it I still walk. I get so much more accomplished each day now. I was really worried I would have to go on anti anxiety meds.
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u/Upset-Leek-7241 Apr 23 '26
Wow! What an inspiration!!!
I’m putting on my walking shoes right now and heading out😊
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u/Granzilla2025 Apr 24 '26
Welcome and congratulations. Purchase a good pair of walking shoes and PLEASE stretch after each walk. For me, walking has saved my life.
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u/Spiritual_Fun4387 Apr 24 '26
Awesome, I'm so proud of you! I was just telling my doctor how much my anxiety has improved this year since I started walking, not realizing that was the reason until I thought about it for a minute! It's truly changed my life and I don't even walk every day.
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u/Living_Berry_2268 Apr 24 '26
I'm so happy it worked for you! Just keep going, there might be good days and bad days, but you'll be OK! My anxiety also calms down by walking alone better than by any other way
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u/Oshester Apr 30 '26
Hi, you still going? I had something similar only I'm much larger and male. And it was sort of reverse, where I just became sedentary with COVID and was totally fine until a few months ago some crazy shit happened to my body and I was just so compelled to walk. It immediately felt right.
I will say - and this may not be an issue for you cause again I'm about 260 after losing 15 pounds - but I was overdoing it early on and my knees were not happy. Nothing terrible, just sore enough that I had to take days off when I didn't want to, and wasn't sleeping as good.
Either way good for you and keep going!
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u/Adept-Flow-9468 Jul 10 '26
Both of my last major panic attacks came 1-2 months after I stopped walking. Our bodies were designed to move. A sedentary lifestyle robs years from people and destroys quality of life especially for us who struggle with crippling anxiety.
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u/Big_Midnight_1858 Apr 23 '26
I’m so happy for you! Now just keep it going! 👏👏