The Mental Health Benefits of Walking Outdoors In Nature

​​Walking outdoors in nature is one of the best practices for improving both physical and mental health. During some of life’s toughest moments, I found solace in taking long walks through the park, basking in the solitude and the sweet, subtle sounds of nature. The act of walking provides countless health benefits, from promoting weight loss to improving cardiovascular health and more. 

​Taking that walk outdoors, however, can be even more beneficial. Research has found that strolling through the park, hiking in the mountains, or even walking along the beach can be great ways to promote physical health while boosting mood and reducing symptoms of anxiety and depression. Here are some of the scientifically-backed mental health benefits of walking outdoors.

​Why Walking Outdoors is Unique

​While walking in general is beneficial for our health, walking outdoors has added benefits. When we walk in nature, we engage our senses. Think of the sensation of hearing birdsong or smelling fresh pine trees, or even feeling sand between your toes. For a moment, we’re breathing fresh air and connecting deeply with the world around us. This reduces our stress and helps to calm the mind, among a number of other health benefits.

The practice of “forest bathing”, also known as Shinrin-yoku, is actually used as a form of preventative healthcare in Japan. Japanese researchers have found that this act of immersing oneself in nature improves sleep, improves focus, reduces stress, and boosts mood. ​

Countless studies have found that all forms of “green” exercise, including walking, have been shown to improve mental health. In fact, you don’t even necessarily have to be outside in nature to reap its benefits. One particular study found that volunteers who walked on a treadmill while watching pleasant nature scenes showed stronger improvements to their blood pressure and mood compared to those who did not. ​

Additionally, if your preferred natural setting is more “blue” than “green”, research has also found that the most beneficial effects of walking outdoors comes from walking near large bodies of water. ​

​Walking Outdoors For Depression And Anxiety

​Science has also shown that walking in nature quiets the mind. Rumination, which is the term for repetitive and persistent negative thoughts, is a feature of both anxiety and depression. After a 90-minute walk in nature, participants in a study reported that they had less negative thoughts. Even more fascinating is the fact that when tested, the parts of the brain that are responsible for rumination were found to have decreased activity. Participants who simply walked in an urban setting did not have these same results.

​Additional Benefits of Walking Outdoors

1. Improved Attention and Focus: Natural environments refresh the mind, improve focus, and promote better decision-making. This is excellent if you’re looking to boost productivity.
2. Enhanced Creativity: Walking outdoors stimulates creative thinking, which can help if you’re trying to come up with fresh ideas. 
3. Stronger Connection to Nature: Regular exposure to green spaces restores our connection to nature, which can be difficult in today’s technology-driven again. Connecting with nature can help promote a sense of belonging and gratitude, contributing to overall mental well-being.
4. Social Interaction: Walking in parks or joining outdoor walking groups encourages social connections, reducing loneliness.

How To Maximize The Benefits Of Walking Outdoors

• Choose Scenic Routes: Find trails in parks, forests, or near bodies of water for the most restorative effects.
• Practice Mindfulness: Engage your senses to truly stay present in the experience. Listen to the sounds, bask in the sights, and take a moment to smell the roses.  
• Walk Regularly: Whether you choose to walk in the morning or evening or throughout the day, aim for a total of at least 30 minutes, three to five times a week, to maintain consistent benefits.
• Adapt to Your Needs: If mobility is a concern, start with shorter, accessible trails and gradually increase your distance.

​Walking outdoors in nature is a powerful, accessible way to support mental health. If you’re looking to boost your mood, a walk in nature offers a simple and holistic solution. By integrating outdoor walks into your routine, you can take advantage of the healing power of nature and exercise for lasting mental well-being.

Resources

1. Travel Japan. Forest Bathing in Japan (Shinrin-yoku). https://www.japan.travel/en/guide/forest-bathing/
2. Robin Mejia. Green exercise may be good for your head. Environmental Science & Technology 2010 44 (10), 3649-3649. DOI: 10.1021/es101129n. https://pubs.acs.org/doi/epdf/10.1021/es101129n 
3. G.N. Bratman, J.P. Hamilton, K.S. Hahn, G.C. Daily, J.J. Gross, Nature experience reduces rumination and subgenual prefrontal cortex activation, Proc. Natl. Acad. Sci. U.S.A. 112 (28) 8567-8572, https://doi.org/10.1073/pnas.1510459112​ 

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