From Overwhelmed to Energized: A Mom’s Guide to Outdoor Walks

Between the school drop-offs, diaper changes, and endless to-do lists, finding time for yourself can feel nearly impossible as a mom. But what if we told you that one of the most effective ways to boost your physical and mental health doesn’t require a gym, a babysitter, or even a full hour of your time?

It’s simple, free, and available almost every day: a walk outside.

Walking: A Simple, Powerful Form of Movement

Walking is often overlooked in the world of intense workouts and flashy routines, but its benefits are backed by science — and they’re hard to ignore.

According to the American Heart Association, just 30 minutes of walking a day can:

• Reduce your risk of heart disease and stroke

• Improve blood pressure and blood sugar levels

• Support healthy weight maintenance

• Increase energy and stamina

• Reduce the risk of osteoporosis

  
  

Plus, walking can be easily modified based on your fitness level — whether you're pregnant, newly postpartum, or chasing toddlers around.

For busy moms, walking is especially powerful because it's accessible. You can do it with a stroller, with a friend, or even during a quick break while the kids nap.

The Sunshine Boost: Nature’s Mood Elevator

It’s not just the movement that helps — being outside offers a whole other layer of health benefits.

Time in nature (even a short walk around the neighborhood!) has been shown to:

• Decrease stress: A 2020 study published in Frontiers in Psychology found that just 10 minutes in a natural setting significantly reduced stress markers like cortisol.

• Boost mood: Exposure to sunlight increases your body's serotonin production, improving mood and focus.

• Enhance sleep: Natural light helps regulate circadian rhythms, which can improve your sleep — something every mom craves.

• Increase Vitamin D: Just 10–30 minutes of sun exposure a few times a week can help your body produce adequate Vitamin D, which supports immunity, mood, and bone health.

  
  

Why It Matters for Moms

Motherhood can be isolating at times — especially in the early days or during transitional seasons like pregnancy or postpartum. Getting outside for a walk offers both movement and mental space. It’s a chance to breathe deeply, clear your head, and feel grounded in your body again.

And the best part? You don’t have to do it alone. Invite a friend, join a local walking group, or bring your kids along in the stroller. It’s not about distance or pace — it’s about connection, movement, and presence.

A Few Tips to Make Walking Work for You

• Schedule it in: Even 15 minutes counts. Block off time like an appointment.

• Stroller it up: Walking with a stroller is a great way to add resistance and get outside with your little one.

• Mix it up: Explore new routes, parks, or walking trails for variety.

• Pair it with something fun: Listen to a podcast, your favorite playlist, or a walking meditation.

• Use it as connection time: Walk with a neighbor, partner, or your child and use the time to chat or unwind.

Every week in the Wilma App, we schedule in a day for 'Cardio of Choice'. and walking outdoors is a perfect way to get that cardio in this summer! It boosts your mood, supports your physical health, and gives you precious time to reconnect with yourself.

So join Wilma here if you haven't already and lace up those sneakers! Grab your sunglasses (and maybe a toddler or two), and step outside. Your body and your mind will thank you.