This tip to improve well-being may seem simplistic, but it’s been a long-time powerful tool in my wellness toolbox–walking in nature. As I live in Upstate New York, walking in the woods is the easiest way for me to get out in nature and that will be the focus of this post today. However, there are benefits to being in whatever nature you have easily accessible to you.
My father earned his undergraduate degree in Forestry, so walking in the woods was a part of my upbringing. While he ended up working in a corporate setting his whole life, he never disconnected from nature. When I was growing up, he frequently took us to local nature reserves or local trails. We vacationed in the Adirondacks where there were plenty of places to walk in nature. There was a small wooded area behind our neighborhood and as a teenager I often went walking there alone to gather my thoughts.
Now as an adult I take advantage of the hiking trails in the nature preserve near my house whenever I can. I now take my own children there, but I also enjoy the quiet stillness of going there myself.
For me, once I start walking in the woods, I can feel myself slow down, and I take it in. I have a great sense of smell and all of the aromas of the woods are so soothing to me. I enjoy reaching out and touching trees as I pass them. It makes me feel so much more connected and I feel like I can just come home to myself. I love walking in nature at any time, but it is especially helpful if I’m feeling stressed, worried, down, or disconnected. I always feel better after spending time in nature.
Benefits of Walking in Nature
Research supports the benefits of nature walks. A review of the research literature studies by Grassini (2022) found that nature walks effectively improved mental health. Specifically, results showed reduced symptoms of depression and anxiety after taking nature walks.
A study by Koselka et al. (2019) examined the benefits of a forest walk and compared it to other types of walks without nature. Results found that the forest walks showed the largest and most consistent improvements in psychological state. These improvements included a reduction in stress and improvement in mood.
A review of the research literature studies by Hansen et al. (2017) found that forest walks were associated with reduced stress, improved well-being, decreased blood pressure, and decreased heart rate.
What about when it’s cold?
There’s a famous saying that there is no bad weather, only bad clothes. So if the temperature is freezing or above, I try to get outside and walk and just bundle up.
If it’s just too cold to get outside, I look out a window. If it’s snowing, I watch each snowflake mindfully hit the ground. I look at the snow on the ground or the evergreen trees. I feel the stillness of nature around me, even if I can’t get outside. Hansen et al. (2017)’s research review found that even nature videos had benefits.
Safety Reminders
I have a healthy respect for nature and always take precautions when I walk alone. I would be remiss if I did not mention a few safety tips. Here are a few things I do to make sure I am safe while out in nature. Please note that this is not an exhaustive list:
- I let someone know when I am going to walk alone who can track my location.
- I carry my phone and internet enabled watch.
- I bring water and often a snack.
- I wear sunscreen and bug spray (often natural).
- I have an additional layer (like a jacket).
- In areas where people hunt I have bright clothes on.
- I walk on marked trails.
- I check for ticks afterwards.
Final Thoughts
Even if you only have a short amount of time or a small patch of nature, I recommend you take advantage of whatever you have. Better yet, take off your shoes and socks and do some grounding for a few minutes on the Earth with your bare feet. I can assure you that you will feel better immediately. So what are you waiting for? Go enjoy some nature!
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This post is for informational purposes only and is not to be constituted as medical advice. Please consult a medical professional for diagnosis and treatment.
References:
Grassini, S. (2022). A systematic review and meta-analysis of nature walk as an intervention for anxiety and depression. Journal of Clinical Medicine, 11(6),1731. https://pmc.ncbi.nlm.nih.gov/articles/PMC8953618/
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin‑Yoku (forest bathing) and nature therapy: A state‑of‑the‑art review. International Journal of Environmental Research and Public Health, 14(8), 851. https://pmc.ncbi.nlm.nih.gov/articles/PMC5580555/
Koselka, E.P.D., Weidner, L.C., Minasov, A., Berman, M.G., Lonard, W.R., Santoso, M.V., de Brito, J.N., Pope, Z.C., Pereira, M.A., Horton, T.H. (2019). Walking green: Developing an evidence base for nature prescriptions. International Journal of Environmental Research and Public Health, 16 (22), 4338. https://pmc.ncbi.nlm.nih.gov/articles/PMC6888434/
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