A Smarter Way to Move for Your Brain, Mood, and Health
If the thought of “working out” makes you want to take a nap instead, you’re not alone—and you’re exactly who needs to read this.
New research reveals that sedentary individuals are up to 8 times more likely to experience depression and anxiety, but here’s the plot twist: you don’t need to become a gym rat to change those odds. In fact, a 2024 study of 7,500 adults found that occasionally picking up your walking pace for just 20 seconds provided more health benefits than shuffling slowly for an hour.
Enter the Swedish concept of “fartlek” (speed play)—a ridiculously simple technique where you walk faster to the next mailbox, then slow down. That’s it. You just exercised. Your brain gets younger (tango dancers showed brains 7 years younger than their chronological age), your gut bacteria produce mood-boosting compounds, and your risk factors plummet—all without touching a treadmill.
Dr. Ginny Estupinian, a board-certified clinical psychologist in Los Gatos, breaks down the neuroscience of why tiny bursts of movement work, how your gut microbiome responds to a “purposeful walk,” and why believing exercise will help actually enhances its neurological benefits. This isn’t about motivation or willpower—it’s about working with your body’s systems, not against them.
Read the full article to discover why you have permission to count walking your dog as exercise (your gut bacteria certainly do).