By Sara McCloskey

It may only take one small step to get on the path to improving your mental health.

Some people started taking that step after coming across a comedic TikTok video of a woman begrudgingly forcing herself to go on a walk around her snowy neighborhood when she was angry.

Amassing millions of views, the stupid walk for stupid mental health trend, also known as #StupidWalkChallenge on TikTok and Instagram, is a goofy way to motivate people to go outdoors as part of their selfcare routine.

Between physical activity and sunlight, Matthew Way, M.D., a psychiatrist at VCU Health, says there is countless research backing up the benefits a walk can have on mental health.

“When we are immersed in natural environments, we can be more present here and now. Then, we may find the opportunity to fully realize the interconnectedness that is reality, which we easily miss when we are consumed with the usual daily tasks of life,” Way said.

Way spoke with VCU Health News about the mental health benefits of exercise and the science behind these changes in mood.

What are some of the benefits of physical activity, such as taking a walk outside?

There are many benefits to exercising, according to the Centers for Disease Control and Prevention. Studies show that children and adolescents who lived more sedentary lifestyles, meaning they are not very active, develop more symptoms of depression. Physical activity helps improve the way children think and process information.

Regularly exercising or taking part in physical activities has been shown to improve brain health as you get older, which impacts learning, judgement skills and reduces the risks of depression and anxiety. It can also reduce short-term feelings of anxiety for adults.

How can being outside and seeing sunlight change your mood?

Many people notice a seasonal change in their moods, a phenomenon which tends to increase more during seasons of the year that have less sunlight. When days become shorter and the nights longer, moods tend to become less cheerful, and people become more prone to depressive like states. However, for most people these changes are subtle and do not significantly impair their ability to function or enjoy life, and are often known as the “winter blues.”

Some people do reach a level of clinically significant dysphoria, and this is what we term "seasonal affective disorder." People who have pre-existing mood related problems, such as major depressive disorder and bipolar disorder, are more prone to have seasonally affected mood states as well. This happens so often that we sometimes use light as a treatment for these low mood states.

When you’re on a walk, you’re away from other daily distractions. How does this affect mental health?

Many of us have gone for a walk in nature – in a park, the mountains, along the river – and noticed a benefit to our feelings of well-being. There is a substantial amount of scientific research showing that spending time in nature can truly be therapeutic. Part of this might be related to getting extra light and because exercise is good for our mental well-being.

However, part of the beneficial effect seems to be related to being in a natural environment. For example, one study exploring this topic looked at the difference between walking in nature versus walking in an urban environment, with equal distances. The participants who walked in nature showed an improved mood state.

The mood benefiting effect of being in nature may also be due to the experience itself. Simply put, when we know we are not isolated beings, it helps our moods, and being in nature can help us experience this.

What is the science behind some of these mood changes?

The science here can get quite complex when it comes to the impact on mood, particularly with sunlight. We are still figuring out the complete picture here.

Simply put: Light is an antidepressant. Interestingly, light therapy has been compared to standard antidepressants in clinical trials, and these have shown that light therapy is an effective treatment for clinical depression, not only the seasonally related variety.

Essentially, when full-spectrum light hits our retina (the back of the eye that is part of the brain), a signal is directly transmitted to multiple parts of the brain. Some of these areas are involved in regulating mood states, pain perception, and memory. Light also directly impacts our sleep-wake cycles, and these circadian cycles absolutely have an impact on optimal mood states. Optimal sleep and a good mood are nearly always partners.

If I am spending more time outside, I’ll be more exposed to sunlight and UV rays. What are the best ways to protect myself from getting too much sun exposure?

It is important for everyone to practice sun protection. Many people think they aren't in the sun much, but our colleagues at VCU Health’s Department of Dermatology note that small exposures add up.

There are a few easy ways to protect yourself from the sun:

• Apply sunscreen to all sun exposed skin 15-20 minutes before going out and reapply every 2 hours. This means sunscreen on the face should be part of everyone's daily routine, year-round.
• Wear sun protective clothing, including hats and sunglasses. Ordinary clothing may not provide adequate sun protection. Look for clothing made of UPF rated fabric to ensure you are protected. These items can be easily identified in department stores, sporting goods stores and lots of choices online.
• Use extra caution when around water, sand, or snow as these reflect the sun.Seek shade and avoid direct sun exposure between the hours of 10 a.m. and 4 p.m.

It's also important to take time once a month to conduct self–skin exams. Look at all your skin for spots that look different than everything else. Take note of any changes to the size, shape, or color of any old spots or for sores that don’t heal well. These may be signs of skin damage or skin cancer, which should be examined by a medical professional.

Do you have any advice for people struggling to motivate themselves to change their selfcare routine, but want to exercise more?

Start small. If you can’t run 5 miles, start by walking for 5-10 minutes briskly or at your own pace. Then, build on these small achievements.

Also, try to look for the meaning in doing these things. That will validate why you’re doing them. Am I preventing diseases or illnesses down the road by taking the time to exercise? Am I taking steps to improve my physical and mental health so I can be more present for my family?

If you like reading, I’ve also found that the popular book Atomic Habits has some pretty useful advice about how to make positive changes to your routine.

Kimberly Salkey, M.D., from the Department of Dermatology contributed to this story.

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