What if there was something that could be simple, accessible, and yet transformative for our hearts and our souls?
Well there is.
And it may not be what you’re thinking.
It’s walking.
I mean, really, is there anything better than lacing up your shoes (or hoisting on your wellies), stepping outside, and letting the rhythm of your steps melt away the chaos of the day?
For many of us, we’re juggling alot—family, work, finances, maybe a few worries about ours/a loved one’s health—and our hearts are working overtime to keep up. However here’s the beautiful truth – regular walking (for me it’s a quick stroll through Matakana’s delightful village or a long trek along its stunning coastal trails), is one of the most powerful ways to reduce stress and protect your heart.
I’m talking science-backed, mood-lifting, heart-strengthening magic that’s free, flexible, and fits into any life.
As your heart-health-aware coach, I’m here to spill the beans on the reasons that walking is a game-changer for stress and cardiovascular health, especially for women. I’ll share the science, practical tips for beginners, and a little inspiration from my own routine—because, yes, I’m that woman who walks 2 hours every day and dives into 3–5-hour nature hikes once or twice a week, partly to protect my heart from the inherited risks passed down from my Dad – although these days it’s become more of a walking meditation for me.
And don’t worry, you don’t need to be out in the native forest for hours to feel the benefits. Even a little walking goes a long way. So let’s explore how regular walking can calm your mind, lift your spirit, and keep your heart beating strong.
The science – how walking soothes stress and strengthens your heart
Let’s start with the science, because it’s simply mind-blowing how something as simple as walking can do so much for your body and mind. Stress is a sneaky saboteur for our heart health. When we’re stressed—whether it’s from a looming deadline, a family worry, or just the weight of life—our bodies release cortisol and adrenaline, hormones that spike blood pressure, increase heart rate, and, over time, damage blood vessels.
A 2021 study in The Lancet found that chronic stress is linked to a higher risk of heart attack, especially in women, because it fuels inflammation and unhealthy habits like emotional eating or skipping exercise.
The good news – walking is like a natural antidote.
When you walk, your body releases endorphins—those feel-good chemicals that act like a hug for your brain. A 2019 study in Frontiers in Psychology showed that just 20 minutes of moderate walking can lower cortisol levels by up to 15%, easing that tight-chested, frazzled feeling. Walking also boosts serotonin and dopamine, which lift your mood and help you feel calmer and more in control. For women over 50, this is huge—menopause can make us more sensitive to stress due to hormonal shifts, and walking helps smooth out those emotional roller coasters.
When it comes to heart health, walking is a cardiovascular superstar. It’s a low-impact aerobic exercise that strengthens your heart muscle, improves circulation, and lowers blood pressure. A 2022 study in Circulation found that regular walking (about 150 minutes per week) can reduce the risk of heart disease by up to 30% in women. It lowers LDL (‘bad’ cholesterol), raises HDL (‘good’ cholesterol), and helps manage blood sugar, which is critical since diabetes doubles heart disease risk in women.
Plus, walking supports healthy weight management, reducing strain on your heart. It’s worth noting that you don’t need to be a half-marathon runner—or go to hours of ashtanga yoga classes to see results.
Even 10–20 minutes a day can make a difference.
The reason stress relief Is a big deal for our hearts
Let’s zoom in on stress relief, because this is where walking really shines for us, especially for women. Our lives are full with you-name-it—caring for loved ones, managing careers + finances, navigating menopause, or maybe worrying about inherited health risks, like my dad’s heart issues (which keep me vigilant rather than worried these days).
Chronic stress doesn’t just make us feel pooped; it’s a direct hit to our hearts. It can cause blood vessels to constrict, increase inflammation, and even trigger irregular heart rhythms. Women are especially vulnerable because we often internalise stress, and our symptoms of heart trouble—like fatigue or jaw pain—can be harder to spot than men’s.
Walking flips the script. When you step outside, breathe in the fresh air (maybe a salty breeze or freshness of the native bush), and let your body find its rhythm, you’re telling stress to take a backseat.
A 2020 study in The Journal of Behavioral Medicine found that walking in nature, like a forest or coastal path, reduces stress markers like heart rate variability more than urban walking. It’s like nature wraps you in a calming embrace. Even village walks, though, have benefits—listening to birds, feeling the sun, or just moving your body shifts your focus away from worries.
I’ve found that my daily, long walks are my sanctuary, where I process life’s ups and downs, and those longer native bush hikes? They’re my reset button, keeping my heart strong and my mind clear.
However even a 15-minute stroll can work wonders for us.
Walking routines for beginners – start small, and gradually increase
If you’re new to walking or haven’t made it a regular habit, no stress—this is your moment to shine. You don’t need to leap into 2-hour treks like me (I just love it, and it’s my way of self-regulating – in essence it’s a form of meditation for me). The beauty of walking is that it’s beginner-friendly, low-cost, and adaptable.
Here are some stress-busting, heart-healthy routines to get you started, designed with women in mind –
• The 10-minute starter – Begin with 10 minutes of brisk walking, 3–5 times a week. Brisk means you’re moving fast enough to breathe a little harder however can just about still chat with a friend. Maybe a loop around a local village or along a pathway. A 2018 study in The American Journal of Preventive Medicine showed that even 10-minute bouts of walking improve mood and lower blood pressure. To make it fun/the time fly, pop in earbuds with an uplifting playlist or an audiobook.
• The 20-minute stress reliever – Work up to 20 minutes daily, aiming for a pace where you feel warm and slightly out of breath. This could be a morning walk to start your day or an evening stroll to unwind. Focus on your surroundings—notice the trees, the breeze, or the charm of your local rural vibe—to amplify the stress-relief benefits.
• The nature escape – Once a week, try a 30–40-minute walk in a natural setting, like a coastal trail or nearby bush path. The sights and sounds of nature dial down cortisol even more, per a 2019 Scientific Reports study. Nature can be pure bliss for your heart and soul.
• Build to 150 minutes – Gradually aim for 150 minutes of moderate walking per week (about 30 minutes, 5 days a week). Break it into chunks—two 15-minute walks or three 10-minute ones. Add variety – one day, walk with a friend; another, trial a hillier route to boost intensity.
Pro tip – invest in comfy, supportive walking shoes (waterproof ones are a bonus). If you’re dealing with joint issues or menopause-related fatigue, start slow and to reach out i=f you’re in need of some specific tips tailored to your situation. The goal is progress, not perfection.
Practical tips to make walking a stress-busting, heart-healthy habit
Ready to lace up and get moving? (or even trial elastic laces that my friend Alison introduced me to – so you can simply pull on your trainers!)
Here’s how to make walking a seamless, joyful part of your life, with a focus on stress relief and heart health –
• Set a routine that works for you – Pick a time that fits your schedule—maybe a morning walk to clear your mind or an after-dinner stroll to decompress. I love my morning walks because they’re my time to think, expand my thoughts, and keep my heart strong, however even 15 minutes can be transformative.
• Make it social – Walking with a friend or joining a local walking group (check out your local community boards online platforms) boosts accountability and doubles as stress-relieving connection. A 2020 Journal of Social Sciences study found that social walking enhances mood more than solo walks.
• Embrace nature when you can – local coastal paths or bush trails are perfect for stress relief. Even a local park or a quiet road can mimic nature’s calming effects. Longer bush hikes can be our heart’s happy place, however a short coastal walk works too.
• Track your progress – Use a fitness tracker or app to log steps or minutes. Aim for 7,000–10,000 steps daily, as a 2021 JAMA Network Open study linked this range to lower heart disease risk. It’s motivating to see your efforts add up.
• Mix it up – Add intervals (1 minute fast, 2 minutes slow) or try different routes to keep things fresh. I sometimes toss in a hill climb during my walks to challenge my heart—it’s like a mini booster.
• Listen to your body – If you’re feeling stressed or tired, a slower walk can still lower cortisol. On tough days, I let my walks be gentle, soaking in the calm of the scenery instead of pushing hard.
If you’re mindful of inherited heart issues, as I am especially with my dad’s history, walking is a low-risk way to build resilience. It’s gentle enough for most women however powerful enough to make a difference. Always check with your primary healthcare practitioner before starting, especially if you have heart concerns or other conditions.
Why walking is ideal for all of us – especially women over 50
Walking is especially powerful for women over 50 because it’s kind to our bodies while tackling the unique challenges we face. Menopause can bring stress, sleep issues, and a higher heart disease risk due to declining oestrogen, which protects our blood vessels. Walking counters this by improving circulation, reducing inflammation, and helping manage weight gain that can creep up post-menopause. A 2023 Journal of the American College of Cardiology study found that regular walking in women over 50 lowers the risk of heart failure by 25%.
Stress is also a bigger deal for us—hormonal shifts can amplify anxiety, and life’s demands don’t let up. Walking’s ability to lower cortisol and boost endorphins is like a daily dose of calm, helping us navigate those emotional waves. Plus, it’s low-impact, so it’s easier on joints than running, making it ideal if you’re dealing with arthritis or menopause-related aches.
I’ve seen this in my own life. My daily walks and those longer bush hikes aren’t just about staying active—they’re my shield against stress and my way of honouring my heart, for my life-long health.
However you don’t need to go as far as I do. Even 20–30 minutes a day can lower your stress and protect your heart, giving you more energy for the things you love.
Overcoming common barriers to walking
I get it—life can throw obstacles in the way of a walking routine.
Here’s how to tackle them –
• No time? Break walks into 10-minute chunks. A quick stroll during lunch or after dinner adds up.
• Bad weather? Rain bouts can be unpredictable! Invest in waterproof gear or trial indoor walking at a nearby mall, community centre or on a treadmill.
• Feeling self-conscious? Walk early in the morning or in quieter areas like coastal paths. Pop in earbuds to feel more at ease.
• Low energy? Start with 5–10 minutes and build up. Pair up walking with something you love, like catching up with a friend, music or a podcast, to boost motivation.
If stress feels overwhelming, walking can be your first step to reclaiming calm. Even a short walk can shift your perspective, and over time, it becomes a habit you crave.
Wrapping it up – walk your way to a stronger heart and calmer mind
Walking can be your superpower—really!
It’s a simple, joyful way to reduce stress and boost your heart health. Whether you’re strolling through your local village, exploring your coastal trails, or just circling your backyard, every step lowers cortisol, strengthens your heart, and lifts your spirit. Even 10–20 minutes a day can transform your health and mood.
Start where you are.
Trial a 10-minute walk tomorrow, notice how it feels, and build from there.
Your heart is your rhythm, your strength, your life.
Let’s keep it beating strong for all the adventures, laughs, and love still ahead. Lace up, step out, and walk your way to a healthier, happier you.
See you on this week’s #AlivewithFi 🙂
1 Check out this 2024 American Heart Association article citing research that brisk walking for 150 minutes per week reduces heart disease risk, improves cholesterol, and lowers blood pressure –
https -//www.heart.org/en/news/2024/04/01/walk-this-way-its-quite-good-for-you
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
