One of the few absolutes in the world is that college is stressful. Students are in a constant tug-a-war between a social life and money and good grades that makes one feel like the world is tearing us apart from the inside. And, I don’t mean to cause more stress, but stress is absolutely awful for our health. Cortisol and adrenaline are sneaky little hormones that can wreak havoc on our bodies — causing disease, high blood pressure, weight gain (especially around the waist), digestion problems, hair to fall out, depression — all symptoms that cause more stress. Feeling emotionally terrible isn’t how you need to feel to get through college. One of the most simple ways to start feeling better today is something you do everyday: walking.
How it Works
It has long been cited by experts that walking, and other forms of exercise, causes a flood of endorphins in the brain. Boosting this neurotransmitter relaxes the body and relieves pain, and studies have found that it increases self-esteem and mood. This is supplemented by the fact that walking is just that – walking. Exercise burns calories, makes you feel healthy and prevents the creeping stress-weight from appearing around your midsection. What better way to feel better than to feel healthy?
A less known but equally important effect of walking is the increased levels of a neuromodulator: norepinephrine. This is surprising the chemical that it is one of the main players in the flight-or-fight response. When you are stressed, your body pumps out this chemical to stimulate the body and increase your alertness. Exercise increases the concentration of norepinephrine in the brain, but this doesn’t cause stress. The increased levels arm your body to deal with stress and overall helps all the transmitters to communicate better. In this elaborate and kinda confusing way, walking trains our body to be more efficient and stronger when facing stress. (The APA has a great article where you can read more about this phenomenon here: http://www.apa.org/helpcenter/exercise-stress.aspx).
Walking anywhere is beneficial, but to really reap all the health-boosting benefits of the activity, try to do it outside! There is an ever-increasing body of scientific literature linking nature to mental health. For one, it amps up your intake of vitamin D – a vitamin known for elevated mood and well-being (the lack of this is linked to depression. Get that D!). Plus, being in nature feels amazing: a sensation backed by science. Studies have found that even just looking at nature makes you work and feel better. With the additional cognitive benefits of walking, suddenly, your paper just improved by a letter grade.
Feeling more relaxed yet?
How to Do It?
1. Walk Whenever You Can
Whether it is 5 minutes or 3 hours, any second spent walking is helping you fight against stress. It can be a simple decision of taking the stairs instead of the elevator, walking instead of biking to class, taking the longer way to the dining hall, or jumping on the treadmill at the gym while reading.
2. Meditate While Walking
They say that there is no anxiety in the present moment, which is where meditation brings you. Walking while meditating is a very common practice amongst the meditation community because it improves your concentration and brings you closer to nature and to the actions of your own body. This is the ultimate way to squeeze out all the benefits of taking a walk for stress. Some apps that have walking guided meditations so you are not on your own are the following: Insight Timer, Calm – Meditation and Relaxation or Walking Meditation. Or it can be as simple as walking with some calming music and being aware of your surroundings, your breath, and your body as it moves. Give it a try as the next time you head out!
3. Be Safe
If you are walking outside, you are putting yourself out there for potential hazards. To make sure you are safe during long walks, make sure to wear and/or bring the proper clothing, tell someone where you are going, and bring water. It also helps to walk in places that you know and/or know are safe, and to go during the day. Pepper spray, a whistle or panic button, and self defense classes are easy to obtain and will keep you protected for years.
If You Are on the Denver Campus Here Are Some Places To Go:
The weather right now is gorgeous! Fall has hit Denver, and it would be tragic if you don’t get the chance to enjoy it. Try to take time away from midterms and papers, and get out to some of these spots.
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S.R. Deboer Park on 2505 S, York Street. This is right by the Mass Media Building at the very end of campus. This park has a train that walks along a river with giant, vibrant trees lining the path. It is very safe and practically on campus!
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Harvard Gulch West Park on 550 E. Iliff Ave. Getting to this park requires a bit of a walk (about 20 minutes), but it is worth it. There is a easy running path that goes over a river and is surrounded by giant fall trees. It is always sparsely populated for those who prefer to be alone. Soccer fields are close by that are open to the public.
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Washington Park. The best benefit of being a DU student is this park! It is another trek out, but it is very worth it. The park is about 2.5 miles around that circles around two large lakes and a river. This is a hotspot for friendly dogs, if you are craving some furry companionship. Get there before the snow hits too hard!