In my 58 years on this planet, I’ve been through the wringer more than once. Trauma has been an uninvited guest in my life—at times crippling, but more often serving as a crucible, refining me. Today, I’m a functional medicine specialist, a role born from a deep desire to help others navigate both physical and emotional health challenges. What’s kept me going—and growing—through these repeated blows has been more than just resilience. It’s the tools I’ve accumulated over the years to fortify my mind and body, one of which is deceptively simple: the 10-minute walk.

You might ask, “How can a mere 10 minutes of walking have any real impact on my brain?” Well, I’ve lived the benefits, both in overcoming personal traumas and in enhancing my cognitive function. A walk is not just about physical exercise; it’s a brain-boosting, problem-solving tonic. And I’m not alone in this understanding—let’s talk about someone who mastered the art of the walking mind: Steve Jobs.

Steve Jobs: Walking to Solve Problems

Steve Jobs was known for many things—his vision, his relentless drive, and, notably, his walking meetings. When you think of someone at the helm of one of the most innovative companies in the world, you might picture high-tech conference rooms, but Jobs preferred the simplicity of walking while discussing ideas. Why? Because he knew intuitively what science is now proving: walking stimulates the brain in ways that sitting still never can.

Jobs would take his colleagues or prospective collaborators on walks, sometimes through the hills of Silicon Valley. The fresh air, the natural surroundings, and the rhythmic pace all contributed to an environment where creative problem-solving flourished. Many of Apple’s groundbreaking ideas were conceived during these walking meetings.

For Jobs, walking was a tool to tap into higher-level thinking and creativity. But for me, and perhaps for you, walking is about more than problem-solving—it’s about processing emotions, especially after trauma, and regaining mental clarity.

The Science Behind Walking and Brain Function

Let’s break down what’s happening in your brain during a 10-minute walk. First, the act of walking increases your heart rate, pumping more oxygen and nutrients to the brain. This increase in blood flow stimulates the release of neurotrophic factors, which are proteins that support the growth and survival of neurons. Think of it as a fertilizer for your brain cells.

One key neurotrophic factor is Brain-Derived Neurotrophic Factor (BDNF). Studies show that even short bursts of aerobic activity, like a 10-minute walk, can elevate levels of BDNF, improving cognitive functions such as memory, focus, and the ability to learn new information. This isn’t just short-term—regular walking has been linked to long-term neurogenesis, the growth of new brain cells. In simpler terms, the more you walk, the better your brain becomes at rewiring itself for growth and problem-solving.

Now, couple that with the power of nature. Taking your walk outdoors—whether in a park, along the beach, or even down a quiet street—further amplifies these effects. Studies show that being in natural environments reduces cortisol levels, the stress hormone, allowing your brain to operate from a place of calm. When you’re not constantly in fight-or-flight mode, your brain is free to think more clearly and creatively.

How Walking Enhances Problem-Solving

Walking, especially in an unstructured way, engages what’s known as “divergent thinking,” which is the ability to come up with multiple solutions to a problem. This is in contrast to “convergent thinking,” where you focus on finding a single, correct solution. Both types of thinking are essential, but divergent thinking is what allows you to brainstorm, consider alternatives, and generate creative ideas.

When you walk, you naturally allow your mind to wander. Without the constraints of a desk or a screen, your thoughts can flow more freely, bouncing from one idea to the next. This kind of mental freedom is where creativity thrives. In fact, research from Stanford University found that walking increased creative output by an average of 60%.

It’s no wonder Jobs preferred walking meetings. Walking allows your brain to sift through complex problems from different angles. When your body is moving, your mind follows suit, becoming more flexible and adaptive.

In my own life, walking has been a critical tool for problem-solving, especially after experiencing the trauma of divorce, job loss, and other major life shifts. Instead of ruminating over problems while sitting, I’ve found that moving my body allows me to process emotions and ideas simultaneously. Some of my best solutions—both personal and professional—have come to me while on a walk.

Walking and Emotional Resilience

For those of us who have survived trauma, the body can often feel like a battleground. The mind, too, becomes cluttered with the echoes of past experiences. Walking has been instrumental in helping me process these echoes. Each step forward feels symbolic, a physical manifestation of moving through the pain and confusion that trauma leaves behind.

One of the things I’ve learned in functional medicine is the importance of engaging the body in the healing process. Trauma lives not just in the mind but also in the body. Walking integrates both, helping to regulate the nervous system and release tension.

When you walk, your brain’s emotional centers—such as the amygdala—are soothed by the rhythmic motion, reducing anxiety and promoting a sense of calm. At the same time, your prefrontal cortex, the area responsible for rational thought and decision-making, becomes more active. This balance between emotional regulation and cognitive clarity is what allows for post-traumatic growth.

I’ve found that walking gives me a sense of control when life feels chaotic. Even when my external circumstances can’t be changed immediately, I can still put one foot in front of the other, knowing that with each step, I’m literally rewiring my brain to better handle stress and complexity.

Incorporating the 10-Minute Walk Into Your Day

So how can you use the power of a 10-minute walk to boost your own brain function and problem-solving abilities? It’s simpler than you might think.

1. Start Small: You don’t need to carve out an hour or wait for the perfect weather. Start with just 10 minutes. It could be a quick stroll around your neighborhood, a walk to grab your morning coffee, or even pacing around your living room during a phone call.
2. Make It a Ritual: Find a consistent time in your day when you can dedicate 10 minutes to walking. Whether it’s in the morning to clear your mind for the day ahead or in the afternoon to recharge, consistency matters.
3. Use It as a Tool for Problem-Solving: If you’re stuck on a problem—whether personal or professional—get up and walk. Don’t force a solution; just let your mind wander. The act of moving will engage your brain’s problem-solving networks.
4. Take It Outdoors: If possible, get outside. Natural environments have been shown to further enhance cognitive function and mood. Even a walk down a tree-lined street can provide a significant boost in mental clarity.
5. Listen to Your Body: If you’re feeling overwhelmed or emotionally flooded, a walk can help you process those feelings. Pay attention to how your body feels during and after your walk. Are your shoulders less tense? Is your mind clearer? Use this feedback as motivation to keep going.

My Personal Growth Through Walking

Over the years, I’ve come to see walking not just as exercise, but as a form of therapy—a way to reconnect with myself, solve problems, and tap into my own resilience. After surviving trauma, it’s easy to feel stuck in old patterns of thinking. But the simple act of walking has helped me break free of those patterns, rewiring my brain for growth, creativity, and emotional resilience.

In my 50s, I’ve experienced a post-traumatic growth that I never thought possible. I’ve learned to face challenges with a sense of curiosity rather than dread, to embrace the unknown rather than fear it. Walking has been a significant part of that transformation.

I encourage you to try it for yourself. The next time you’re feeling stuck, overwhelmed, or simply in need of a mental reset, take a 10-minute walk. You might be surprised by the clarity, creativity, and peace it brings.

And who knows? Like Steve Jobs, you might just walk your way into your next big idea.

Look after yourself and live with intention!