The one habit that can reduce cortisol and boost serotonin in 10 minutes

I like small habits, minimal changes and realistic resolutions. That’s why the podcast by personal growth expert Mel Robbins caught my attention. Under a title promising to achieve my goal, 9 Small Things That Will Make a Surprisingly Big Difference, I listened to it with devotion and found the phrase I needed to hear. “A little walk is the solution to 93% of your problems,” says Robins. Although it sounds a bit excessive, the populariser explains that a 10-minute walk can be the remedy to many problems and stressful day-to-day situations, because it resets the mind and lets you refocus on what’s important. Walking lifts your mood and allows you to cut the negative flow of emotions that you may have at any given time. It helps to take perspective and face problems from a calm and balanced state of mind.

The power of walking isn’t necessarily in taking a long, hard route and tiring yourself out. Andrea Klimovitz, an expert in mindfulness and neuroscience, advocates on her Instagram account- how powerful a walk can be on an emotional level. “Walking is the simplest and most powerful habit we can have.” When asked about Robbins’ statement, “I find it a provocative statement, but very true to the core. Obviously, not all problems are solved by walking, but it is true that a walk completely changes your state of mind. Walking takes you out of the thought loop, activates the body and allows the mind to reorganise. When you move, you literally change your perspective, and that can make you see things differently. It’s a simple and powerful way to reset yourself,” he notes.

Less cortisol, more serotonin

In the age when we’re so concerned about keeping cortisol levels in check (we’re a stressed-out generation that has it skyrocketing), we asked Klimovitz about the benefits in that regard. “There are studies that show that walking—especially outdoors, in natural settings-reduces cortisol levels, which is the stress hormone. In addition, it favours the production of endorphins and serotonin, the well-known ‘feel-good hormones’. In short: walking calms the nervous system, lowers stress levels and improves mood almost immediately”. In fact, the expert also refers to a Stanford University study that concludes that walking can increase creative output by 60% because the movement and increased blood flow encourage divergent thinking.

The walk that solves problems does not have to be very long

Robbins talks about a short walk (best if it’s in the morning) and Klimovitz confirms that it doesn’t need to be very long. “With 15 to 20 minutes a day you can already notice changes in your energy and mood. If you can afford more, it is even better: 30 to 45 minutes is ideal to get into that meditative rhythm in which thoughts calm down and the body relaxes. The important thing is to do it consistently and without pressure, as a small ritual to take care of yourself,” she says. In fact, if it’s all about generating endorphins, Andrea Klimovitz confirms that it usually happens within 6-10 minutes of you starting to walk. So the next time you’re overwhelmed at work, try a short walk around the office building. You’re likely to find yourself in a better mood and calmer to cope with the day’s stress, with greater control over your response.

This story first appeared on Vogue.es