One Small Habit That Can Help Reduce Stress Cortisol

I think building small habits can lead to big changes. That’s why an episode in 2024 Mel Robbins Podcast The article titled “9 Little Things That Will Make a Surprisingly Big Difference” caught my attention. In this episode, Robbins tells me a peculiar thing that she claims is “the solution to 93% of problems.” Robbins cited examples such as feeling stressed about an upcoming work deadline, going through a breakup, learning about a family member’s disturbing diagnosis, and explained that doing so can help spark new ideas, clear your mind, gain perspective, and more. That habit? Go for a walk.

“Walking is one of the simplest, most affordable, and most effective physical activities humans can engage in,” Mayo Clinic cardiologist Francisco Lopez-Jimenez, MD, MS, previously said Fashion. As Robbins says, in addition to being good for your cardiovascular health, joints, and metabolism, walking is also a great way to refresh your mind. Here’s why.

Walking helps reduce stress and improve creativity

In an age where we’re all so concerned with controlling cortisol levels (aka the “stress hormone” levels), walking can be a great tool to help manage those emotions. Lucie Cowan, senior trainer at British health club Third Space, previously said Fashion, “Daily walking releases endorphins and lowers cortisol, helping to reduce stress, anxiety and brain fog.” Meanwhile, published in 2014 Journal of Experimental Psychology: Learning, Memory, and Cognition found that “walking has a strong impact on creativity,” noting that “creative output increases by about 60% on average” when walking.

The walk doesn’t have to be too long either

Although research shows that a five-minute walk can improve mood, a 2019 study published in Frontiers in Psychology Research has found that spending about 20 to 30 minutes in nature (walking or sitting) can reduce cortisol levels the most. Still, health experts agree the first step is to take action. “It’s important to make walking a part of your daily routine. Take the stairs, walk your dog or park away from the grocery store entrance,” Lopez-Jimenez said.

So the next time you feel overwhelmed, try taking a walk around the block. You may find that you’re ready to take on the challenges of the day, one step at a time.

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