The elevated stress levels and frequent cortisol spikes have become an almost daily reality for many Ukrainians. Constant tension, sleep disturbances, worrying news, and uncertainty directly affect the psycho-emotional state and deplete the body in the long term. This is why simple self-care methods, such as regular physical activity and short walks, are gaining particular relevance, helping to gradually reduce stress levels and restore internal balance.
How to Quickly Lower Cortisol
Forming small daily habits can lead to significant long-term changes. In episodes of her podcast titled “9 Small Things That Will Make a Surprisingly Big Difference,” Mel Robbins mentions one action she calls the “93% problem solver.” This habit is walking.
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“Walking is one of the simplest, most accessible, and most effective forms of physical activity for humans,” Francisco Lopez-Jimenez, MD, a cardiologist at the Mayo Clinic, previously told Vogue. In addition to benefiting the cardiovascular system, joints, and metabolism, walking also promotes mental reset.
How Walking Helps Reduce Stress
Amidst the increased focus on cortisol levels (the so-called “stress hormone”), walking is considered an effective way to reduce tension. Lucie Cowen, a trainer at the British fitness club Third Space, previously noted in a comment to Vogue: “Daily walking helps release endorphins and lower cortisol levels, aiding in stress reduction, alleviating anxiety, and clearing cognitive fog. Simultaneously, a 2014 study published in the Journal of Experimental Psychology: Learning, Memory, and Cognition showed that walking has a significant impact on creativity, boosting creative productivity by an average of about 60%.
The Duration of Walks Is Not Critical
Mood improvements are observed after just a few minutes of walking, and a 2019 study published in Frontiers in Psychology found that spending 20–30 minutes in nature (whether walking or resting) is most conducive to lowering cortisol levels. At the same time, specialists emphasize that the regularity of movement is key. It is recommended to integrate walking into your daily rhythm – use the stairs, move more on foot, or park further from building entrances. In situations of overload, a short walk can help restore concentration and improve the psycho-emotional state.
Based on material from vogue.com