We talk a lot about the physical benefits of walking. But getting outside for a walk can be just as valuable for your mind.

This Saturday  marks World Mental Health Day, an opportunity to raise awareness around the importance of taking care of our mental well-being. At WeWard, it also gives us a reason to look at something we care quite a bit about: walking.

Research continues to show a connection between regular movement and mental health. And the good news is that you don't need to become a marathon walker to see the benefits.

More steps can support better mental health

There's growing evidence that something as simple as walking more can make a difference to one's mental well-being.

A 2024 study published in JAMA Network Open looked at research involving more than 96,000 adults and found a clear pattern: more daily steps were linked to fewer symptoms of depression.

And you don't need to hit 10,000 steps a day to see the connection. People walking at least 7,000 steps a day had a lower risk of developing depression than those walking less, while every additional 1,000 daily steps was linked to a 9% lower risk.

Where you take those steps may matter, too. Stanford researchers had one group of people walk for 90 minutes in nature and another along a busy road. The people who took the nature walk reported less rumination, essentially those negative thoughts that have a habit of playing on repeat.

So while a walk around the block might not feel like a big wellness intervention, that's part of its appeal. It's simple, accessible and something most of us can find a way to fit into the day.

A little less screen time. A little more walking.

At WeWard, our goal is to encourage daily movement, not capture screen time. Our users spend only a short amount of time in the app each day because the experience is designed to motivate movement outside of it.

Earlier this year, we took that idea a step further with Walking Mode. Walking Mode allows users to temporarily lock selected apps, whether that's social media, games or streaming, until they reach a daily step goal. You choose the apps and set the target. Once you reach it, your apps automatically unlock.

The idea is simple: walk first, scroll later.

It's a small change, but one that reflects how we think about technology more broadly: it should give people another reason to get outside and move, rather than another reason to stay glued to their screens.

This World Mental Health Day, go for a walk

There doesn't need to be much more to it than that.

Take ten minutes outside. Walk somewhere green if you have the option. Invite a friend you've been meaning to catch up with. Turn on Walking Mode and leave your most-used app locked until you reach your goal.

Or simply put your phone away and see where your walk takes you.

Walking isn't a replacement for professional mental health care, but research suggests that regular movement can play a valuable role in supporting our mental well-being.

This World Mental Health Day, that's as good a reason as any to get a few more steps in.

Take care of yourselves, and keep walking! 🧡

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