One Small Habit That Can Help Reduce Stress Cortisol
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I’m of the mindset that creating small habits leads to big changes. That’s why a 2024 episode of The Mel Robbins Podcast titled “9 Small Things That Will Make a Surprisingly Big Difference” caught my attention. In the episode, Robbins told me about a singular thing that she claimed was “the solution to 93% of your problems.” Citing examples like being stressed about an impending deadline at work, going through a breakup, and learning about a family member’s upsetting diagnosis, Robbins explains that doing this could help spark new ideas, clear your mind, gain perspective, and more. That habit? Going on a walk.
“Walking is one of the easiest, most affordable, and most effective types of physical activity that humans can do,” Mayo Clinic cardiologist Francisco Lopez-Jimenez, MD, MS, previously told Vogue. In addition to benefiting your cardiovascular health, joints, and metabolism, walking, as Robbins said, is a great way to give your mind a boost. Here’s why.
Walking can help reduce stress and increase creativity
In an era where we’re all so concerned about keeping our cortisol levels (a.k.a. our “stress hormone” levels) in check, walking can be a great tool to help keep those emotions at bay. Lucie Cowan, a master trainer at UK-based health club Third Space, previously told Vogue, “Walking every day releases endorphins and lowers cortisol, helping to reduce stress, anxiety, and brain fog.” Meanwhile, a 2014 study published in the Journal of Experimental Psychology: Learning, Memory, and Cognition found that “walking had a large effect on creativity,” noting that “the average increase in creative output was around 60%” when walking.
The walks don’t have to be too long, either
Though studies have shown improvements in mood after as little as five minutes of walking, a 2019 study published in Frontiers in Psychology found that spending about 20 to 30 minutes in nature (walking or sitting) produced the largest decreases in cortisol levels. Still, health professionals agree that the first step is simply to get moving. “The important thing is to make walking a part of your daily routine. Take the stairs, walk the dog, or park your car away from the grocery store entrance,” Lopez-Jimenez said.
So, the next time you’re feeling overwhelmed, try taking a walk around the block. You might just find yourself more prepared to take on the challenges of the day, one step at a time.
This article was originally published on Vogue.com.
Frequently Asked Questions
Daily walking activates the parasympathetic nervous system, triggering a sustained release of mood-enhancing endorphins. This low-intensity aerobic exertion stabilizes metabolic functions and mitigates adrenal overdrive, resulting in an objective reduction of salivary cortisol, chronic anxiety, and cognitive brain fog.
While baseline mood elevations are observable after just five minutes of light movement, a 2019 study published in Frontiers in Psychology reveals that spending twenty to thirty minutes walking or resting in green environments produces the most significant drops in biological stress hormones.
Yes. Clinical research published in the Journal of Experimental Psychology demonstrates that regular walking exercises exert a profound catalytic effect on human cognition. Moving boosts creative ideation by an average of 60 percent, operating independently of the environment.
Mayo Clinic cardiologist Francisco Lopez-Jimenez emphasizes seamlessly integrating low-impact movement into daily life. Rather than demanding exhaustive gym hours, he advises building simple physical habits, such as climbing stairwells, walking pets, or parking farther from destination entrances.
On her wellness podcast, Mel Robbins presented structured daily walking as a highly accessible lifestyle solution for psychological distress. Moving provides rapid mental clarity, cognitive distance, and neural resets when individuals face interpersonal strain, career crises, or stressful medical diagnoses.