Happiness boosters don\u2019t have to take a lot of time, money or planning.<\/p>\n
Feeling better is in your control, especially with mental health challenges mounting in autumn.<\/p>\n
Fall is the time of year when mood starts to dip for many people as they realize summer is over and the days start to get shorter, says Dr. Sue Varma, a board-certified psychiatrist and clinical assistant professor at NYU Langone Health.<\/p>\n
She has a simple prescription for feeling better.<\/p>\n
Mental Health Tip of the Day: Take Two 15-Minute Walks a Day<\/p>\n
\u201cPeople say 10,000 steps is impossible,\u201d Varma, the author of \u201cPractical Optimism,<\/a>\u201d told TODAY, referring to the popular daily walking goal that can take 90 minutes to accomplish<\/a>.<\/p>\n \u201c(But) all you need is 5,000 steps \u2014 5,000 to 7,000 for your mood.\u201d<\/p>\n It can amount to two 15-minute walks a day, she notes.<\/p>\n Why It Matters<\/p>\n Walking allows people to decompress, clear their mind and refocus, especially if the stroll is outside, experts say<\/a>. The fresh air and green surroundings are restorative, and a simple change of scenery can put things into perspective.<\/p>\n The exercise is free, can be done at your convenience and doesn\u2019t require any special equipment or training.<\/p>\n TODAY\u2019s Al Roker considers walking as an opportunity for self-care.<\/p>\n \u201cWhen I go for a walk, I like the solitude,\u201d he previously told TODAY.com<\/a>. \u201cThat gives me a chance to kind of recharge, reset, take in nature. It\u2019s a special time, and so you need to find those times for yourself.\u201d<\/p>\n Walking is an \u201cevidence-based intervention for reducing depression and anxiety,\u201d a systematic review and meta-analysis of 75 randomized controlled trials<\/a> with more than 8,600 participants found.<\/p>\n How to Get Started<\/p>\n Just start walking.<\/p>\n Go for a 15-minute walk, preferably in nature, then repeat later in the day. A walk first thing in the morning gives you the added benefit of sunlight exposure after waking, which is important for the body to resynchronize its internal clock<\/a>.<\/p>\n Walking for at least 15 minutes also has a better impact on overall health than accumulating daily steps in several short strolls, experts say. Longer walks<\/a> are linked with a lower risk of heart disease and dying prematurely of any cause, research has found.<\/p>\n