Psychiatrist reveals how much to walk every day to boost your mood

Happiness boosters don’t have to take a lot of time, money or planning.

Feeling better is in your control, especially with mental health challenges mounting in autumn.

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.

She has a simple prescription for feeling better.

Mental health tip of the day: Take two 15-minute walks a day

“People say 10,000 steps is impossible,” Varma, the author of “Practical Optimism,” told TODAY, referring to the popular daily walking goal that can take 90 minutes to accomplish.

“(But) all you need is 5,000 steps — 5,000 to 7,000 for your mood.”

It can amount to two 15-minute walks a day, she notes.

Why it matters

Walking allows people to decompress, clear their mind and refocus, especially if the stroll is outside, experts say. The fresh air and green surroundings are restorative, and a simple change of scenery can put things into perspective.

The exercise is free, can be done at your convenience and doesn’t require any special equipment or training.

TODAY’s Al Roker considers walking as an opportunity for self-care.

“When I go for a walk, I like the solitude,” he previously told TODAY.com. “That gives me a chance to kind of recharge, reset, take in nature. It’s a special time, and so you need to find those times for yourself.”

Walking is an “evidence-based intervention for reducing depression and anxiety,” a systematic review and meta-analysis of 75 randomized controlled trials with more than 8,600 participants found.

How to get started

Just start walking.

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.

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 are linked with a lower risk of heart disease and dying prematurely of any cause, research has found.

This story first appeared on TODAY.com. More from TODAY:

• The No. 1 mistake people make when trying to become happier, per a psychiatrist
• Is 1 long walk or several short ones better for heart health? Study has answer
• The No. 1 sign your stress is turning into a chronic condition, per an internal medicine doctor