Walking in Nature
Walking is good for us. But where we walk may matter too.
Research suggests that spending time in natural surroundings can help reduce stress, improve mood, and lower blood pressure. Walking itself provides well-established benefits for cardiovascular health, mobility, blood sugar control, and overall fitness.
You don't need to hike through a wilderness area. A park, wooded trail, botanical garden, waterfront path, or even a quiet tree-lined neighborhood can provide some of the benefits of being outdoors.
Why Nature May Help
Studies comparing natural environments with busy urban settings have found improvements in measures such as stress, anxiety, mood, attention, and blood pressure.
Researchers aren't certain why. Part of the benefit may simply come from getting away from traffic, noise, screens, and everyday demands. Natural surroundings may also make walking more enjoyable—which makes us more likely to keep doing it.
The Japanese practice of shinrin-yoku, often translated as “forest bathing,” has drawn particular attention to the possible physical and psychological benefits of spending quiet time among trees.
Try It
When possible, take your walk somewhere with trees, greenery, or water. Even 20–30 minutes can be worthwhile.
And occasionally leave the phone in your pocket. Notice the trees, birds, water, sounds, and changing seasons around you.
If walking is difficult, simply spending some time sitting outdoors in a pleasant natural setting may also be beneficial.
Bottom Line
Exercise is valuable wherever you do it. But when you have a choice, take the walk outside—and choose some greenery or water when you can.
It's a simple way to combine physical activity with time away from the distractions of everyday life.
Learn More
A readable look at the growing research on spending time in nature and “forest therapy,” including possible benefits for stress, mood, sleep, and physical health.
A scientific review of the evidence linking exposure to nature with mental health, cognitive function, physical activity, blood pressure, and sleep. The authors also discuss where the evidence remains uncertain.