The Healing Power of Walking: How Walking Supports Mental and Emotional Health During Grief

Grief is a deeply personal journey, often accompanied by feelings of heaviness, fatigue, and emotional chaos. During such times, even simple daily tasks can feel overwhelming. While there is no “right” way to grieve, research and professional insights increasingly highlight the healing potential of movement, particularly walking, as a gentle and accessible way to support mental and emotional well-being.

Insights from John Boland at Get Ireland Walking highlight how walking can be a simple yet profoundly supportive practice during times of loss, helping individuals process emotions, stay grounded, and connect with their own wellbeing.

How Walking Supports Mental and Emotional Health

From a mental health perspective, walking has powerful effects on the brain and nervous system. Regular walking increases endorphins, dopamine, and serotonin, chemicals that support mood, motivation, and emotional regulation. At the same time, steady, rhythmic walking helps regulate cortisol, the body’s primary stress hormone, particularly when walking is calm rather than rushed.

Large studies consistently show that walking reduces symptoms of anxiety and depression, which is why walking is recommended by health organisations such as the NHS and the World Health Organisation as a first-line activity for mental wellbeing.

Walking also supports the nervous system. Gentle, repetitive movement helps shift the body out of a “fight or flight” state and into a calmer “rest and digest” mode. This can reduce emotional reactivity, improve sleep, and make intense feelings feel more manageable.

Cognitively, walking supports emotional processing. The natural left-right rhythm of walking stimulates both sides of the brain, helping with memory integration and emotional regulation. Many people find that their thoughts feel clearer, less repetitive, and easier to tolerate while walking than when sitting still.

Why Walking Can Be Especially Supportive During Grief

Grief often involves emotional extremes, feeling overwhelmed one moment and emotionally numb the next. Gentle forward movement can feel supportive rather than confrontational, allowing emotions to move and change without being forced.

Walking also reduces pressure to talk. Moving side-by-side, rather than face-to-face, can make it easier to sit with silence, cry without feeling observed, or speak in fragments rather than full explanations. This can be especially helpful for people who feel emotionally flooded or shut down.

Many people also find that memories surface gradually while walking, often feeling less intense than deliberate reflection. While walking is not a replacement for therapy in cases of traumatic or prolonged grief, it can be a valuable companion to other forms of support.

The Role of Nature 

When possible, walking outdoors can further enhance emotional well-being. Research shows that walking in green or blue spaces is associated with reduced rumination, lower perceived stress, and improved mood and attention. Simply engaging the senses, noticing light, sound, air, and movement, can help people feel more grounded and connected to the present moment.

Practical Way to Use Walking for Emotional Well-being 

• Start with intention, not distance: Mental health benefits do not require long or fast walks. Ten to fifteen minutes at a comfortable pace can be enough.

• Match the walk to how you feel:
  • If anxious or overwhelmed, choose a slow, rhythmic pace.
  • If feeling low or lethargic, a slightly brisk walk in daylight can help.
• Use sensory grounding: Notice what you can see, hear, and physically feel to stay present.
• Walk alone or with someone safe: Walking alone can foster reflection, while walking with others can support connection without pressure.

A Gentle Way Forward

As we celebrate the RIP.ie 20th anniversary in 2026, it is a time to reflect on the ways we look after ourselves and each other through life’s challenges. Walking may be a simple act, but it offers deep support for navigating grief and finding moments of peace. Each step is a small, yet meaningful gesture toward healing and an act of care for the mind and body.