Day 4 – Take a Walk

[Greeting]

Welcome back to your Stress Management Challenge. For day 4, we’re going to take a 
walk outside! This is one of the best and easiest exercises you can use not only for 
stress management, but so many other physical and mental health benefits.

Walking is a natural stress buster that can help you clear your mind, relax your body, 
and improve your mood. When you walk, you engage in rhythmic movement that 
promotes the release of endorphins, the "feel-good" hormones, in your brain. This can 
help elevate your mood, reduce symptoms of anxiety and depression, and increase 
your overall sense of well-being.

Today’s activity is to take a walk of any length, and anywhere you want. It is best to walk 
outside if you can, but if that’s not an option, at least get your endorphins going with a 
walk on the treadmill at home or at the gym. You can even take a stroll through the mall 
or another indoor place.

Try a Mindful Walk

An added benefit of walking is that it helps get you into a mindful state naturally. So 
today, when you go for your walk, try not listening to a podcast or music. Just enjoy the 
sights and sounds around you. 

Today in the Workbook: Don’t miss today’s workbook if you are using it during the 
challenge! The day 4 pages will help you reflect on your journey so far and help you 
brainstorm ideas for your walk.

Learn More: For even more workouts that help to relieve stress, check out today’s blog 
post.

[Sign Off]



