Why I Walk When I'm Exhausted (And Why It Works)

Every Friday at 3pm, it hits: Bam. Total exhaustion.

It’s my busiest day with client appointments and Friday also caps off the end of five days of the same relentless schedule on repeat.

I know you know exactly what I mean—your schedule is BUSY and you’re likely drained come 3pm on a Friday too! (If you aren’t, please share your secret!)

At the end of my workweek, I’m faced with two distinct choices:

1. Disengage and zone out

 or

2. Re-energize and invigorate

While the me of the moment would like to do nothing other than faceplant onto the couch and totally check-out for the 30 precious minutes until I have to be at the bus stop to pick up my son, future me chooses movement.

Future me knows that a 30-minute walk in the fresh air—rain, snow, or shine—helps me feel how I want to feel, better than anything else. And what I want is to clear my mind, dispel any stress that might be lingering, and signal to myself that work is done for the week and it’s time to shift into recovery mode.

It might seem illogical to use movement as a means to recover and recharge, because—hello—doesn’t burning energy tire you out even more?

To the contrary! The simple act of putting one foot in front of the other can shift your mood to a more positive and optimistic state, sharpen your mind, and give your body a gentle but meaningful boost of energy—no caffeine required! And the best part? It doesn’t require fancy equipment, a ton of time, or (if you plan it right) even a change of clothes.

You might be rolling your eyes right now, because movement is the last thing you want when you’re wiped. I get it. But read on for the three reasons it is always worth putting those walking shoes on—especially when you are feeling your most depleted:

Reason 1: Walking Relieves Stress—Fast

When stress hits, your body enters a heightened state of alert. Muscles tense. Breathing quickens. Your nervous system goes into fight-or-flight mode. Walking acts as a physical “release valve” for all that built-up tension. Essentially, it allows the stress cycle to complete, which is a good thing!

Even a 10-minute walk has been shown to reduce levels of cortisol—the body’s primary stress hormone. If you can take that walk outside in nature or under the sun, even better. Studies show that walking in green spaces significantly improves mood, lowers blood pressure, and even boosts immune function.

Walking also activates rhythmic movement that calms the nervous system. It becomes meditative, grounding, and restorative—especially if you take a break from screens or noise while doing it.

Reason 2: Walking Boosts Energy Without Burning You Out

Walking gives you energy without draining your reserves. It improves circulation, oxygenates your body and brain, and increases the production of feel-good neurotransmitters like dopamine and serotonin.

Think of it as an energy investment—especially on days like the one that caps off your week when you feel absolutely spent. Contrary to what you might believe, a short walk can help you gain the energy to power through your end of day slump. Trust me on this.

Reason 3: Walking Creates Space for Clarity and Mindset Shifts

One of my favorite things about walking is that it pulls me out of “reactive mode” and into a slower, more mindful state. That’s often where I have the most clarity.

Many of my best ideas, biggest breakthroughs, and powerful moments of insight come during an afternoon walk. It’s where I process my day, the conversations I’ve had, and allow ideas to flow.

If you’re feeling stuck, frustrated, or overwhelmed, walking can help you uncover solutions, find ways to take action, and reconnect with what matters.

Your small stress-relieving, energy-boosting win this week:

When the end of your workweek rolls around—or whenever your slump shows up—choose to take one intentional walk.

Not for steps. Not for calories. Not for anyone else. Just for you.

And notice how you feel after.