STEP UP TO STRESS RELIEF: HOW WALKING 10,000 STEPS A DAY CAN HELP YOU NAVIGATE MIDTERM ANXIETY
As midterms and final exams approach, Fitchburg State students often find themselves overwhelmed by stress, anxiety and pressure to perform well. For many, these emotions can build up during long hours of studying, late-night cramming sessions and the constant rush to meet deadlines. However, an effective yet simple way to manage stress and improve mental well-being during these challenging times might be closer than you think—through walking.
Research has consistently shown that physical activity, especially walking, can help alleviate symptoms of stress and anxiety, which are common during stressful times like midterms. Walking, particularly when done consistently, offers both mental and physical health benefits that can help students manage the overwhelming pressure of academic life.
According to the Anxiety and Depression Association of America (ADAA), physical activity is one of the most effective treatments for reducing anxiety and depression symptoms. This is particularly true when it comes to moderate-intensity aerobic exercises, such as walking. When you walk, your body releases endorphins—chemicals in the brain that act as natural mood elevators. These “feel-good” hormones can help reduce the physical symptoms of anxiety, like a racing heart or tight muscles, and promote an overall sense of calm.
The popular goal of walking 10,000 steps a day has been widely promoted for its health benefits and research suggests it may be particularly effective at boosting mood and reducing stress. With the cold weather approaching, FSU students can take advantage of the campus fitness facility located at 130 North St. The facility is open seven days a week, with varying hours to accommodate different schedules. Students can use the indoor running track, treadmills, or even enjoy a game on the basketball court— all excellent ways to incorporate more physical activity into your daily routine, especially as the winter months make outdoor exercise less appealing.
While walking 10,000 steps may seem daunting at first, it’s important to recognize that this goal can be broken down into smaller, more manageable increments. For example, a brisk 30-minute walk in the morning and another after dinner can easily add up to 10,000 steps. In fact, walking just 30 minutes a day—no matter the number of steps—can help improve mood and cognitive function, both of which are crucial for managing the stress that comes with studying for exams.
The physiological effects of walking are key to understanding how it helps combat anxiety. According to a study by Harvard Medical School, walking can improve blood flow to the brain, boosting cognitive function and reducing the impact of stress. The study also found that regular physical activity increases the size of the hippocampus, the part of the brain responsible for memory and learning—making it a perfect activity for exam prep.
With midterms on the horizon, it’s easy to get caught up in the frenzy of studying and forget to take care of yourself. But taking time for a 10,000-step walk each day can be a simple and effective way to manage stress, clear your mind, and improve your focus. So, the next time you feel overwhelmed by the pressure of exams, remember: a brisk walk might be just what you need to put your mind at ease.