How Outdoor Walks Boost Mental and Physical Health
Choosing between the treadmill or the trail? We’re here to argue in favor of the great outdoors. There are health benefits to walking wherever you do it. However, spending time in nature is more than just a pleasant experience. The powerful benefits of walking in nature span across both mental and physical well-being.
Whether you’re taking a gentle walk through a park, immersing yourself in a forest, or simply stepping outside to breathe fresh air, nature provides profound benefits for the body and mind.
Research shows that exposure to natural environments can help you manage stress, improve your mood, and enhance your overall health [1-3]. Maybe you are less physically able to take long walks. For you, practices like shinrin-yoku (forest bathing) offer a restorative alternative to enjoy nature’s healing effects.
The Science-Backed Benefits of Walking in Nature
Nature walks are more than just a form of exercise. Nature walks engage the senses, encourage mindfulness, and provide essential exposure to sunlight and fresh air. Studies have shown that spending time outdoors can:
- Reduce Tension and Worry: Exposure to green spaces lowers cortisol levels, the primary stress hormone, helping to calm the nervous system [1,2].
- Boost Mood: Walking in nature has been linked to improved emotional well-being, and decreased symptoms of a low mood and sadness [1].
- Support Cardiovascular Health: Moderate outdoor activity can improve heart health by boosting the efficiency of the heart and blood vessels in delivering oxygen and nutrients to the body [4].
- Enhance Immune Function: Fresh air and exposure to natural elements can help strengthen the immune system by increasing the production of white blood cells [5].
- Improve Cognitive Function: Being in nature has been associated with enhanced focus, creativity, and problem-solving abilities [6].
Shinrin-Yoku: Forest Bathing for Mindful Restoration
For those who may not be physically able to take long walks, shinrin-yoku, or forest bathing, is an excellent way to experience the benefits of nature. Originating in Japan, this practice involves immersing oneself in a forest environment, engaging the senses to mindfully connect with nature. Studies have found that forest bathing can:
- Help to balance blood pressure and heart rate
- Mitigate stress and promote relaxation
- Enhance mood and feelings of well-being
- Strengthen immune responses [7]
The beauty of shinrin-yoku is that it does not require strenuous movement. Simply sitting or slowly walking through a natural area while focusing on the sights, sounds, and scents of the environment can have profound effects on mental and physical health [7].
Outdoor Walking Benefits—Even Without Forest Access
Not everyone has access to a forest, but that doesn’t mean they can’t benefit from outdoor activity. Walking in a city park, near a body of water, or even through a quiet neighborhood offers many of the same advantages as forest immersion. Benefits of walking outside in any setting include:
- Increased vitamin D from sunlight exposure, which supports bone health, mood, and immune function [8].
- Enhanced mindfulness by being present in the moment and observing surroundings.
- Increased physical activity, which supports cardiovascular health and mobility [4,9].
- Opportunities for social interaction and connection with the community.
Consider small efforts, like taking a short walk on a break or standing outside to breathe deeply. Short breaks like these can make a difference in managing stress and improving well-being [10].
Embrace Nature for Better Health
Whether you’re walking through a lush forest, sitting in a quiet park, or simply stepping outside for fresh air, the benefits of nature are undeniable. Engaging with natural environments, even in small ways, can support mental clarity and a sense of calm, while also providing benefits to overall physical health.
If long walks aren’t an option, consider embracing shinrin-yoku as a way to connect with nature’s healing properties. No matter where you are, making time for the outdoors is a simple and effective way to nurture both body and mind.
If you are a practitioner, encouraging patients to consider nature walks for clinical outcomes, check out this article by ARG, linked here.
References
- https://www.mdpi.com/2077-0383/11/6/1731
- https://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/aphw.12353
- https://www.sciencedirect.com/science/article/pii/S2352827321002093
- https://link.springer.com/article/10.1007/s40279-020-01351-3
- https://www.mdpi.com/1660-4601/18/16/8440
- https://link.springer.com/article/10.1007/s10648-022-09658-5
- https://www.mdpi.com/1999-4907/16/2/310
- https://www.tandfonline.com/doi/abs/10.1080/1028415X.2023.2186318
- https://journals.lww.com/acsm-essr/fulltext/2021/01000/the_interaction_between_mobility_status_and.3.aspx
- https://heinonline.org/HOL/LandingPage?handle=hein.journals/techssj28&div=13&id=&page=