I run the extra mile
Rhythmic, moderate‑intensity walking boosts cerebral blood flow, raises brain‑derived neurotrophic factor (BDNF), and triggers endorphin release—mechanisms repeatedly linked to sharper mood and better stress regulation.
So when you tell yourself “I run the extra mile, one step at a time,” you’re not just being poetic: adding that mile (≈ 2 000 steps) can measurably lift mood, cut depression risk, and reinforce long‑term mental resilience.
