Regular walking is beneficial for maintaining a healthy heart and strong brain. Research indicates that engaging in brisk walking for two hours per week can enhance mood and alleviate symptoms of stress, depression, and anxiety by triggering the release of dopamine and other positive chemicals in the brain. Furthermore, walking aids in weight loss, as well as reducing or managing chronic conditions such as cardiovascular disease, diabetes, and certain cancers.
For Susan Holtzman, walking along nature trails has provided moments of tranquility while organizing the annual Mental Health Awareness walkathon at loanDepot Park, hosted by the Miami-Dade chapter of the National Alliance on Mental Illness (NAMI). This event, NAMI’s primary fundraiser, takes place at 8 a.m. on Saturday.
Experts assert that walking is beneficial for everyone, with no financial investment required. Establishing a routine may seem daunting, but the mental health benefits are considerable. Whether walking on a treadmill or outdoors, the key is the intensity and frequency of the activity. Personal preference plays a significant role, although certain factors should be considered.
Walking outdoors offers fresh air, sunlight, and a connection with nature that can enhance mental well-being. Meanwhile, walking on a treadmill allows for better pace control and eliminates weather concerns, making it suitable for those with allergies or in extreme weather conditions.
The American Heart Association recommends adults engage in at least 2 1/2 hours of moderate aerobic activity per week or an hour and 15 minutes of vigorous aerobic activity. Muscle-strengthening exercises should also be performed at least twice a week. Daily brisk walking sessions lasting 30 to 40 minutes are suggested by experts to achieve these goals and improve both physical and mental well-being. Research shows that adults who engage in brisk walking have a lower risk of depression compared to those who are less physically active.
Engaging in approximately two and a half hours of brisk walking per week, which is the recommended amount of physical activity, can reduce the risk of depression by 25%. Dr. Dante Durand, a professor and vice chair of clinical services in the department of psychiatry at the University of Miami Miller School of Medicine, notes that exceeding this amount of exercise does not provide additional mood benefits.
To achieve optimal results, Durand suggests walking at a pace ranging from three to almost five miles per hour for 30 to 40 minutes, multiple times per week. Monitoring your walking pace with fitness trackers can be helpful, but a simple way to determine if you’re walking lightly, moderately, or vigorously is by assessing your ability to carry on a conversation while walking.
While the choice to walk alone or with a group is a personal one, walking with others can enhance motivation, accountability, and social interaction, potentially alleviating feelings of loneliness and social isolation. With the mental health crisis escalating nationwide, the importance of addressing these issues is critical, as highlighted by Durand and other experts in the field.
In South Florida, the demand for mental health services has surged, particularly among individuals seeking help for depression and anxiety. However, access to mental health care remains a challenge in certain areas designated as “healthcare deserts.” In response to these challenges, NAMI Miami-Dade aims to raise awareness and provide free mental health resources through its annual walkathon during Mental Health Awareness Month.
The upcoming walkathon, organized by NAMI Miami-Dade, is set to take place on Saturday, May 10th at loanDepot Park in Little Havana. The event, which attracted a record attendance of 3,500 participants last year, strives to surpass 4,000 participants this year with a fundraising goal of $415,000. Participants can choose between a 5k route and a shorter 1k route. Registration begins at 8 a.m., with the opening ceremony at 8:30 a.m. and the walk commencing at 9:15 a.m. Parking is available for free at Home Plate Garage. To register online in advance, visit NAMIWalks.org/Miami.
