Recent studies yield results that walking 30 minutes a day will reduce your stress and anxiety, in addition to your risk of heart disease.

An eight-year study, recently published in the January 2008 issue of Medicine and Science in Sports and Exercise, showed that women who added a brisk walking routine reduced a variety of psychological symptoms such as anxiety, stress and depression.

Walking 30 minutes a day doesn’t require an all access gym pass. In cities there are ways to walk around the urban sprawl and use it to your advantage. Groups can take organized walks after dinner around the city block, or go to the mall – people are innovating all types of arenas and venues in which to walk.

Walking during work may not be a viable option for everyone, but walking as a daily exercise is beneficial to every adult because walking causes the release of calming brain chemicals called endorphins, which are natural tranquilizers. Walking releases the bodies stored adrenaline; the accumulation of adrenaline causes muscle tension and feelings of anxiety.

Walking at a moderate or brisk pace is just as beneficial than a hurried amount of vigorous exercise. Three hours of brisk walking is comparable to 1.5 hours of vigorous exercise and uses the same amount of energy. Studies published in Diabetes Care (April, 2005) illustrated that regardless of body mass index, blood pressure or cholesterol levels, or whether or not the participant smoked – the benefits of being moderately active reduced their risk of dying from heart disease by almost 40%.

If you’re stressed, anxious or wanting to lead a healthier lifestyle most doctors recommend ‘walking it off.’