When it comes to wellness, I like small habits that make a big difference and realistic solutions to lowering my cortisol levels and stress. That’s why the podcast 9 Small Things That Will Make a Surprisingly Big Difference by personal growth expert Mel Robbins caught my attention – especially when she declares, “A little walk is the solution to 93% of your problems.”

Sound too good to be true? Possibly not, when you consider the multiple benefits walking has on the mind and body. It may also be a powerful tool, given only 6% of us can say we’ve never been stressed and ‘how to lower cortisol’ has entered the conversation on TikTok.

So, what exactly is cortisol?

Before finding a possible solution, it’s important to understand what cortisol actually is. Former GP and women’s health and sleep expert, Dr Aileen Alexander, told us that while cortisol is a hormone known for it’s role in our body’s stress response, “it’s important to note it’s not a bad hormone. Cortisol is essential for life because of its vital role in metabolism, immune function, blood sugar regulation, blood pressure control and more.”

So at the right levels, cortisol is perfectly normal and even key to our overall health. It becomes problematic, however, when we’re in a constant state of anxiety and in ‘fight or flight mode’. “If your cortisol levels are high for a long time it can cause diabetes, weight gain, osteoporosis, high blood pressure and cardiovascular disease, depression and more,” says Dr Alexander.

How walking resets your emotions

So how can walking potentially help? In the podcast, Mel explains that a 10-minute walk can be the remedy to many stressful day-to-day situations because it resets the mind and allows you to refocus on what’s important.

The way in which walking can cut the negative flow of emotions and allow you to face problems with a calm and balanced state of mind is also something that life coach and wellness expert Andrea Klimovitz discusses on her Instagram account. In one post she even declares, “Walking is the simplest and most powerful habit we have.” So what does Andrea make of this idea that walking can solve 93% of our problems?

“I find it a provocative statement, but it’s also very true to the core,” says Andrea. “Obviously not all problems are solved by walking, but it is true that a walk completely changes your state of mind. Walking takes you out of the thought loop, activates the body and allows the mind to re-organise. When you move, you literally change your perspective, and that can make you see things differently. It’s a simple and powerful way to reset yourself,” she notes.

Walking outdoors is best

In an age when we’re so concerned about keeping cortisol levels in check, “there are studies that show that walking – especially outdoors, in natural settings – reduces cortisol levels,” says Andrea.

Walking outdoors also favours the production of endorphins and serotonin, the body’s ‘feel-good hormones’. “In short: walking calms the nervous system, lowers stress levels and improves mood almost immediately,” she says, adding that a Stanford University study concluded that walking can increase creative output by 60% because the movement and increased blood flow encourages divergent thinking.

A problem-solving walk doesn’t have to be very long

The type of walk Mel Robbins talks about in her podcast is both short and best undertaken in the morning. Andrea concurs, saying, “With a 15 to 20 minute walk a day, you can already notice changes in your energy and mood. If you can afford more time, all the better. About 30 to 45 minutes is ideal to get into that more meditative rhythm when thoughts calm down and the body relaxes. The important thing is to do it consistently and without pressure, using it as a small ritual to take care of yourself.”

In fact, Andrea confirms that your body can start producing feel-good chemicals within 6-10 minutes of starting to walk. So the next time you have a deadline or you feel overwhelmed at work, try a walk around the block. You’re likely to feel calmer and better able to cope with any problems that come your way.

A version of this article originally appeared on Vogue Spain.