Five surprising benefits of walking in nature

Walking impacts almost every system of our body. Some of the physical benefits of walking, such as the strengthening of bones and muscles and the improvement of posture, are well-known. However, there are many more ways that walking in nature impacts our health. Here are just five of them :

1. Improves cognition and memory

Working-memory capacity and creativity have been shown to improve after a walk in nature. The exact mechanisms for this are not fully understood. One possible explanation is that walking increases levels of dopamine, a neurotransmitter involved in motivation, behaviour and memory. Another possible explanation is that being in a natural environment places less demand on the brain in terms of external stimulii. This allows us to clear our minds and restore focus, providing room for reflection [1,2].

2. Enhances sleep

Our sleep is determined, in part, by circadian rhythms which control the sleep-wake pattern over the course of 24 hours. Artificial light and exposure to screens at night time can disrupt circadian rhythms and thus have a negative impact on our quality of sleep. Spending time walking outside in the day time exposes us to natural bright light which helps to align our circadian rhythm which in turn leads to better sleep health [3].

3. Reduces stress, anxiety and depression

Regular exercice can reduce the risk of developing stress-related mood disorders and improve self-confidence [3]. One study looked at the differences in health benefits between walking in an urban environment and walking in nature. The results showed that walking in both environments had a positive impact on mental health but that walking in a natural surrounds had a greater impact, even when the participants had to travel 20 minutes to and from the walk [4]. In addition, it has been proven that observing flowers brings a variety of mood-enhancing benefits. These include physiological calming, decreased blood pressure and heart rate, as well increasing feelings of compassion and energy [5].

4. Can help lower blood pressure

Walking strengthens heart muscles and improves blood circulation. Various studies have proven that moderate-intensity walking (around 3-5 mph) can lead to a reduction in blood pressure [1, 4] .

5. Stimulates the lymphatic system

The lymphatic system plays a role in the immune system, balancing fluids and removing waste and toxins from the body. Walking is an excellent way of stimulating the lymphatic system as it enhances circulation and reduces swelling [6].

Walking requires very little expense and can be easily incorporated into your weekly routine, so why not step out and enjoy the benefits !

If you wish to learn about plants you can observe on plant walks, check out the following articles:

Why go out in the rain?, What can we see on a frosty morning? and Which fresh plant can be used to relieve insect bites and stings?

If you wish to find out more about plant walks organised by Cotyledons, check the plant walk page here and sign up to the monthly newsletter here.

[1] Lee, I., Buchner, D., The Importance of Walking to Public Health. Medicine & Science in Sports & Exercise 40(7):p S512-S518, July 2008.

[2] Berman M. & al. Interacting with nature improves cognition and affect for individuals with depression. J Affect Disord. 2012 Nov;140(3):300-5.

[3] Shen B. & al. Effects of exercise on circadian rhythms in humans. Front Pharmacol. 2023 Oct 11;14:1282357.

[4] Koselka E. & al., Walking Green: Developing an Evidence Base for Nature Prescriptions. Int J Environ Res Public Health. 2019 Nov 7;16(22):4338.

[5] Urakami, J. & al., The Emotional Experience of Flowers: Zoomed In, Zoomed Out and Painted. Horticulturae 2022, 8, 668.

[6] Moore JE Jr, Bertram CD. Lymphatic System Flows. Annu Rev Fluid Mech. 2018 Jan;50:459-482.