In recent years, caring for mental health has lost its stigma and become an integral part of our lives. Where once a visit to a psychologist was considered something to discuss behind closed doors, today it’s talked about as openly as going to a general practitioner—and for many, it’s part of their routine. This shift in public perception has led to an important realization: depression and anxiety disorders are far more widespread than we imagined just a couple of decades ago. Increasing pressure at work, the frenetic pace of life, and the constant flow of digital information have made it clear that we need to care not only for our bodies, but also for our minds.
Against this backdrop, many researchers and experts have delved deeper into the mechanisms of happiness and emotional balance. One of them is Arthur Brooks, a Harvard University professor and recognized authority on happiness. In his podcast, he drew attention to a simple, everyday action that requires no special equipment, but can serve as a powerful tool to help prevent anxiety and depression—problems that have become a true scourge of modern society.
Brooks draws on his own experience, which centers around a harmonious combination of physical activity, meditation, healthy eating, and mental organization to balance positive and negative emotions. He follows a strict daily routine: getting up early, alternating between cardio and strength training, and always scheduling time to rest. However, among all these practices, he especially highlights walking—a habit ingrained in human nature. “One of the ways Homo sapiens became such an effective hunter was simply by pursuing deer on foot until it collapsed from exhaustion. We are made for this,” the professor claims.
From a physiological standpoint, the benefits of walking are indisputable. “Walks strengthen your circadian rhythms, especially when you stroll after dinner and watch the sunset. We evolved to see the sun set and allow our day to end along with it. And if you go outside at sunrise, you’ve already won that day,” Brooks explains. Scientific evidence confirms that a 10- to 20-minute walk after a meal helps stabilize blood sugar levels and improves digestion by stimulating the gut.
Additionally, sunlight exposure helps regulate the production of melatonin and cortisol—hormones responsible for sleep quality and emotional stability. In this context, the expert goes even further: “Walking is one of the best activities to reduce symptoms of depression and anxiety.” He also offers an interesting idea about the timing of walks: “Walk to your dinner; it would be a primitive hunting technique. This is very, very beneficial from an ergonomic standpoint.”
According to scientific studies, the ideal number of steps per day is between 4,000 and 7,000. Reaching this target is linked to a significant reduction in the risk of developing chronic diseases such as cardiovascular conditions, type 2 diabetes, dementia, depression, as well as a decrease in overall mortality.
For reference, Arthur Brooks is not just a lecturer, but a prominent American social scientist and publicist. He is a Professor of the Practice of Public Leadership at the John F. Kennedy School of Government and a Professor of the Practice of Management at Harvard Business School. Brooks also writes the popular “How to Build a Life” column for The Atlantic magazine. He is the author of several bestsellers on topics such as happiness, leadership, and finding meaning in modern life. His work combines scientific research with practical advice, making it accessible to a broad audience.
