Just Walk

7/24/2025

In the chaos of the world we are currently experiencing, mental health challenges are on the rise, but not every solution comes in the form of a prescription or app. Sometimes, all it takes is a pair of shoes and a sidewalk or a path.  Walking—one of the most accessible forms of physical activity—offers a range of mental health benefits in addition to the physical benefits that come along naturally.

 This is something that I stumbled on accidentally three years ago when my kids and I adopted an adorable VERY energetic puppy who needed lots of exercise. I was also going through a divorce and navigating many life changes, leaving limited time for myself, let alone working out. I decided that walking Luna was going to have to be enough. Last summer was probably the most difficult time in my life personally and I made the commitment to continue this walking thing through the winter instead of hibernating like all warm-blooded North Dakotans do as they question their life choices in January and February around here. But with the help of some battery-powered heated gloves and a whole lot of self-prompting, I continued walking outside through the winter and was surprised by how good it actually felt. I’ll be honest, some days it was windy and cold and not at all pleasant and very quick, but I still did it and if you know me, this was a big deal. As I was out one day last week on an absolutely beautiful day, I looked around and thought about how far I’d come over the last year. I began to think about the connection between these daily walks and my own mental health and started doing a little research. Turns out, there’s definitely a connection and it is backed by scientific research too!

Recent neuroscience suggests that walking isn’t just a physical act, but a mental tune-up that engages and strengthens the brain in unique ways. One especially powerful mechanism is bilateral stimulation—a process that supports cognitive and emotional regulation. Bilateral stimulation is the foundation of Eye Movement Desensitization and Reprocessing (EMDR) therapy, a well-established treatment for trauma and PTSD. In EMDR, lateral eye movements or alternating taps (left-right-left) are used to help individuals reprocess distressing memories. Walking naturally mimics this effect through its alternating movement.

When you walk, especially in a relaxed or mindful state, the brain enters a state similar to what occurs in EMDR—helping to reduce the intensity of negative emotions and increasing psychological flexibility. When we walk, the simple left-right motion of our limbs activates both hemispheres of the brain alternately. This is known as bilateral stimulation, and it's more than just movement—it’s a mechanism that helps the brain process information, regulate emotion, and improve mental clarity. Research in neuroscience and psychology shows that this repetitive, rhythmic activity enhances connectivity between the hemispheres, allowing for better integration of emotional and cognitive processing.

There’s also research showing that walking outside can help us overthinkers. The brain’s default mode network (DMN) is active when we’re not focused on the outside world—often associated with daydreaming, self-criticism, or rumination. Overactivity in the DMN has been linked to depression and anxiety. A 2015 Stanford study found that walking in nature significantly decreased activity in the subgenual prefrontal cortex, a key node in the DMN, reducing rumination and promoting emotional well-being.

It’s no surprise that walking is much more enjoyable in beautiful settings and I try to do that as often as possible, but sometimes a quick stroll through the neighborhood is the only thing feasible and that’s ok too. So whether you’re walking through a gorgeous national park, small paths along the river, or on the sidewalk in a subdivision in Fargo, each step is not just exercise—it’s a gentle, natural therapy for the brain.

Sources:

Bratman, G.N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS, 112(28), 8567–8572.

Propper, R.E., & Christman, S.D. (2008). Interhemispheric interaction and saccadic horizontal eye movements: Implications for episodic memory, EMDR, and PTSD. Brain and Cognition, 67(3), 291–303.

Shapiro, F. (2017). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. Guilford Press.