How Walking Boosts Mental Health For Work-at-Home Moms

Walking can be a game-changer for work-at-home moms. A short daily walk can offer a mental reset, helping you feel calmer and more focused.

Working from home has become the new normal for many moms. Who would say no to flexible hours, saving time on commuting, and having more options for childcare? But for many work-at-home moms, it also brings some tough mental health challenges.

Balancing work responsibilities while managing the household, caring for kids, and sometimes even helping with schoolwork or home-schooling can add extra pressure to a busy day. Eventually, constant multitasking can lead to stress, overwhelm, and isolation.

The lines between work and home blur, making it hard to switch off. Consequently, many moms report feeling “always on duty” with little time for themselves.

Studies have shown that working from home increases feelings of loneliness and anxiety, especially when combined with the demands of raising children (ANMF). As a result, it’s easy for self-care to slip down the priority list.

As a health professional and mom, I’ve experienced firsthand how walking can help boost my mood. And so, I want you to feel encouraged and seen and help you feel a little lighter and brighter, so keep reading. So, let’s explore and talk about the benefits of walking for mental health, especially for work-at-home moms.

 

Why Walking Is More Than Just Exercise

Walking is more than just a form of exercise. It’s a powerful tool for boosting mental health, especially for busy moms.

A short daily walk can reduce stress, improve mood, and help manage anxiety (Bupa UK). After a quick 10-minute walk around the pond over the road, my head clears, and I get a boost of energy, allowing me to carry on working with renewed enthusiasm.

 

The Science Behind Walking for Mental Health

When you walk, your body releases endorphins—natural mood lifters that help combat stress and anxiety. Simply put, walking lowers cortisol levels—the body’s stress hormone—and boosts serotonin and dopamine, promoting happiness and well-being (Integris Health).

For work-at-home moms, the benefits of walking go beyond mood improvement. You should know that walking can also:

• Lower your levels of stress and anxiety by calming the nervous system
• Improve focus and creativity by increasing oxygen flow to the brain
• Enhance sleep quality by regulating your body’s natural rhythms
• Build confidence and self-esteem by achieving small, daily goals
• Reduce symptoms of depression

Let’s look at these more in-depth.

1./ Walking Helps Reduce Stress

Walking can help your body hit the reset button when life feels overwhelming.

Only 20–30 minutes of walking activates the parasympathetic nervous system in the body, which helps you relax and recover from stress (Harvard Health Publishing, 2021).

This lowers cortisol (your stress hormone), slows your heart rate, and creates a calming effect.

Taking a walk in green spaces or around your neighborhood can make the benefits of the walk even more powerful. Research shows that “green exercise” significantly reduces anxiety and improves your mood (Pretty et al., 2005). So, next time the stress builds up, a walk might be just what your nervous system needs.

2./ Walking Enhances Mood and Creativity

Ever notice how great ideas pop up during a walk? That’s no accident.

Walking boosts blood and oxygen flow to the brain, which supports clearer thinking and sparks creativity (Oppezzo & Schwartz, 2014).

A study from Stanford University found that walking—especially outdoors—increased creative output by 60%. It also helps reduce mental fatigue, making it easier to return to work with better focus. So, step outside for a few minutes when your brain feels foggy. It’s like pressing the refresh button for your mind.

3./ Regular Walks Improve Sleep Quality

Better sleep starts with movement during the day. We know this for our children, right? Well, it also applies to us adults.

Walking helps regulate your circadian rhythm—your body’s internal clock—which tells you when to sleep and wake.

Daily movement like walking may help you drift off more easily at night. It can also lead to deeper, more restful sleep (Sleep Foundation, 2023). At the same time, it also reduces insomnia symptoms, especially in people juggling stress or inconsistent routines.

A short morning or afternoon walk can help reset your sleep cycle and give your body a natural rhythm.

4./ Build Confidence and Self-Esteem

Walking is simple, but every step counts towards a win.

Setting small walking goals and achieving them gives you a sense of accomplishment. Feeling you have accomplished something builds confidence and supports your mental resilience.

Psychologists call this mastery experience”—proving to yourself that you can follow through, which boosts self-esteem (Bandura, 1997).

As a busy mom, I know it can feel like you’ve achieved nothing all day—except cleaning, changing nappies, and prepping meals (again!). Thus, ticking off at least one item on your to-do list will make a difference and boost your self-esteem.

You don’t need to walk miles to feel the benefits of walking. Just showing up daily for a 10-minute stroll can lift your mood and ease stress. In fact, studies show even short walks help boost energy and reduce anxiety (Health Promotion Perspectives, 2020; University of Georgia, 2008). As you stay consistent, you’ll notice yourself growing physically and mentally stronger.

5./ Reduce Depression Symptoms

Walking 7000 steps or more per day reduces your risk of depression by 31% compared to people with lower step counts. Movement, even in small amounts, can have positive effects. For instance, for every 000 additional steps, there is a 9% reduction in depression symptoms (Kandola et al., 2023). That is doable.

How about you challenge yourself to walk 1000 steps? I often saw this with my patients—those who started walking, even just a little each day, consistently reported feeling brighter and more optimistic.

 

How to Start a Walking Routine

Anyone can start a walking routine without making it complicated or time-consuming. Here’s how a busy mom can make walking a regular part of her day, even with a busy schedule:

Step 1. Set Realistic Goals

Begin with what feels manageable. Aim to start with 10–15 minutes a day. Gradually increase your time as your walk becomes a habit.

Use a timer or fitness app to track your progress; most smartphones can at least count your steps, helping you celebrate reaching your goals and maintaining your consistency.

Step 2. Involve the Kids

You don’t have to walk alone! Involving your children can make walking enjoyable for everyone. Try:

• Stroller walks for babies and toddlers.
• Nature scavenger hunts for older kids—collecting leaves, spotting birds, or counting flowers
• Hiking: Family hikes count as walking and are a fun way to involve the whole family. Plan one for the weekend or after work and reap the benefits, such as improved productivity.

Step 3. Prioritize Convenience Into Your Day

Fit walking into your existing routine. For instance, walk during phone calls or virtual meetings. Alternatively, try a walk after the school run, during lunch, or during your morning tea break.

Did you know that walking around the house while tidying up counts? How about trying a walking pad with a standing desk to get some steps in while you work?

Step 4. Mix Up Your Walking Routine

Variety keeps things interesting. Try brisk walks to get your heart rate up or slow, mindful walks where you focus on your breath and surroundings. Taking a walk in nature, such as in a park or garden, can provide extra mental health benefits (HCF).

 

Science-Backed Tips for Walking Success

To get the most from your walking for mental health routine, try these tips:

• Walk in green spaces. Nature walks reduce depression and anxiety.
• Find a walking buddy. Walk with a friend or another mom for encouragement, social support and accountability.
• Track your steps. Use a pedometer, smart watch, or app to set goals and monitor your progress so you can celebrate the wins.
• Listen to music or podcasts: If you struggle with boredom while walking, try different things to make your walks interesting, enjoyable, and something to look forward to.

Work-at-home moms can explore quick self-care ideas in this list of benefits of walking, designed to help you recharge during busy days.

 

Overcoming Common Obstacles for Regular Walking

“I don’t have time!”

You’re not alone. Many work-at-home moms feel there’s no time for self-care. Remember, you don’t have to fit in a 15-minute walk in one go—try three 5-minute walks spread throughout your day. Walk while waiting for the kettle to boil or during your child’s nap in their pram.

“I’m too tired.”

Feeling exhausted after a long day is completely normal, but gentle movement like walking can actually boost your energy. A short morning walk sets a positive tone, clears your mind, and lifts your mood—helping you start the day feeling more refreshed (TODAY).

 

Don’t Overthink It—Just Start Walking!

Making time for walking isn’t just about fitness. For work-at-home moms, it is a small piece of time carved out just for you.

Walking allows you the opportunity to process, relax, and reset in the middle of a busy day. It offers the chance to escape your screens and demands on your attention and reconnect with yourself.

Consider that you are also setting a positive example for your children. When children see you prioritizing your mental health through time for self-care, they learn the importance of self-care and resilience.

Finding a moment of calm isn’t always easy, but it is possible. If you need more support balancing work, family, and wellness, these time management tips for work-at-home moms can help you create space for self-care, including walking.

Start with baby steps (short 5-minute walks per day), show up regularly (aim for 5/7 days of walks), and be encouraged by every step you see on your step count (Aim to beat the count from the day before)!

Lace-up your shoes, step outside, and give yourself the gift of movement. As a work-at-home mom, you give so much—taking time to walk is a powerful way to give back to yourself.

 

References:

ANMF. “The Mental Health Benefits of Walking.” https://www.anmf.org.au/news-entry/the-mental-health-benefits-of-walking

Bandura, A. (1997). Self-Efficacy: The Exercise of Control.

Bupa UK. “The Health Benefits of Walking.” https://www.bupa.co.uk/newsroom/ourviews/benefits-of-walking

Harvard Health Publishing (2021). Walking for health. Harvard Medical School.

1. “Walking for Mental and Brain Health.”

Integris Health. “Walk for Your Mental Health.” https://integrisok.com/resources/on-your-health/2020/may/walk-for-your-mental-health

Kandola, A., Ashdown-Franks, G., Hendrikse, J., Sabiston, C. M., & Stubbs, B. (2023). Association of Daily Ste Count With Depression: A Systematic Review and Meta-analysis. JAMA Network Open, 6(12) e2345678. https://doi.org/10.1001/jamanetworkopen.2023.45678

National Institutes of Health. (2020). Effect of a single 10-minute brisk walk on mood in adults: A randomized controlled trial. https://www.ncbi.nlm.nih gov/PMC/articles/PMC7050580/

Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition.

Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research.

Sleep Foundation (2023). How exercise affects sleep.

TODAY. “31-Day Walking Workout or Weight Loss and Mental Health.”

University of Georgia. (2008, March 3). 10-minute walk energizing alternative to caffeine. UGA Today. https://news. ga.edu/10-minute-walk-energizing-alternative-to-caffeine/