How a nature walk can boost your health!
Spring has truly sprung and with April being ‘Stress awareness’ month and May being ‘National Walking’ month, this is the perfect time to talk about the astoundingly beneficial and healing powers of walking in nature.
Of course, walking anywhere is a great form of exercise. So if you just have time for a quick stride in town during your lunch break (especially if you can get some sun on your face at the same time!), or fancy a multitasking blast on the treadmill whilst watching your favourite program, then that is still good exercise. However, add some nature into the mix: public green space; forest; coast; a hilly view; even your own garden and the benefits increase dramatically.
There are countless inspiring stories of people who have felt mentally and physically healed by walking in nature (Julia Bradbury’s ‘Walk yourself Happy’ and ‘The Salt Path’ by Raynor Winn are just two examples of books dedicated to this topic). There are also numerous studies now proving nature can reduce harmful conditions such as anxiety; depression; heart disease; diabetes and improve wellbeing and quality of life. The physiological effects of time in nature, specifically in forests, have even been found to last weeks after exposure (Dr Qing Li)!
Reduce stress, anxiety and depression
Repeated patterns in nature such as the branches of a tree and natural colours are easy for the brain to accept, creating a calming feeling. Whilst natural sounds from birds and waves are gentle compared to our more usual urban environment.
Combine these factors with fragrances from flowers, grass and herbs and together they stimulate the release of “feel-good” hormones. This leads to a reduction in the stress hormone, cortisol. (Prolonged high levels of cortisol in the body can lead to many health issues.)
Reduce blood pressure, heart disease and type II diabetes
Walking in nature decreases stress (reducing cortisol and adrenalin), improves sleep, increases activity (enhancing fitness and cardiovascular health) and provides exposure to sunlight (improving mood, vitamin D and increasing the body’s sensitivity to insulin), all of which can have a beneficial effect on these conditions.
In addition, walking after a meal helps regulate blood sugar levels faster, having a positive impact on type II diabetes.
Improve sleep quality
We need direct exposure to the natural light/dark cycle to regulate our circadian rhythms. Getting out in the morning light, even on a dull day (ideally between 7-9am) lets your brain know the day has started, so it will be more ready for sleep when night comes.
Improve concentration
Natural landscapes and green spaces have a restorative quality as they give the “thinking” part of our brain a break. In our overly busy and screen-based lives, the demand for our attention has never been greater, resulting in what is called “directed attention fatigue”. Time in nature can relieve some of this pressure, improving our patience with family or colleagues and even helping those with ADHD symptoms.
Improve immunity
Forest bathing studies have shown that time spent amongst trees exposes us to phytoncides (airborne chemicals that plants give off to protect themselves from insects) which our bodies respond to by increasing the number and activity of a type of white blood cell called natural killer cells, boosting our immune system. Stress also inhibits the immune system, so if stress is reduced the immune system is already doing better!
Improve bone health
Vitamin D from exposure to sunlight is essential for absorbing calcium which is essential for good bone health. We need 5-15 mins of sunlight on arms, hands and face 2-3 times per week (World Health Organisation).
Improve perspective and mindfulness
Walking in nature, whether it is taking in the shape of a stunning tree or admiring an epic view, forces us to slow down and take stock, which can help us shrink our problems to a more manageable size.
Improve balance
Walking over more uneven terrain, rather than flat pavements, improves our proprioceptive nervous system and strengthens the muscles that help us balance.
Improve your air quality
Trees increase oxygen in our environment, reduce pollution and can cool the area, so provide a welcome break from a stuffy house or office.
Offer a social opportunity
Finally, getting out for a walk with a friend or in a walking group can reduce loneliness.
If joint pain or balance issues are affecting your confidence in going for a walk then manual therapy, such as osteopathy can help get you back on your feet.
You may also like to invest in walking poles for balance, joint supports, good quality supportive walking boots and always weather appropriate clothing!
So whether you chose to forest bathe, hike up a mountain, take a stroll in an urban greenspace or simply “ground” yourself with bare feet on the grass (like Julia Roberts in Pretty Woman), even the smallest of walks out in nature can help restore you.
For further advice on how to walk correctly please see our article here.