Whether your ideal walk is in nature or hitting the pavement, there is no question that walking is quite possibly the best form of exercise to engage in. Its health benefits are numerous.
The benefits of walking in nature can be felt for up to 7 hours afterwards…
You’ve probably had that feeling of needing to get out into nature when things get a bit much. There are many ways in which a nature walk can help with your emotional, mental and physical health. It helps you to focus on the positives of your life. Some studies show that it can affect our introspective state. Sometimes it is just nice to catch a few minutes of peace and quiet.
But why is walking in nature something that you should regularly do and not just when you are in a “system overload” state?
First off, it boosts your energy level. So, when you really don’t feel like going for a walk, the best thing to do is to go for a walk! “Fresh air is good for you” is not just a trope, it is an actual physiologic aspect of the body that does reawaken your brain and charge your system.
Walking in nature also reduces stress levels and calms your nerves. It can lower concentrations of cortisol, lower the pulse rate and lower blood pressure. Trees naturally give off something called ‘phytoncides’ or ‘wood’ essential oils, which have a beneficial effect on our nervous systems.
Exercise and peace and quiet will lift your mood, and in some cases can help with mild to moderate depression. And it has been shown that walking through green spaces can create the calmness needed for reflection. It’s in this calm, quiet reflective state that creativity can flourish.
There are, of course, many different ways to walk. Briskly, casually, aimlessly, intentionally, mindfully, distractedly – the gang is all here and, as they say, “different strokes for different folks.” When nature walking, however, the best route to go (pardon the pun) is mindfully to receive the full health benefit of the stroll. And how do you mindfully go about mindfully nature walking?
Walk slowly and take in everything that your senses can distill. From the scent of the pine to the birds singing in treetops to the tapestry of colors created by nature. Doing so will support bringing you into the present moment, helping you to dissolve all your cares and worries. Listen to the insect and animal sounds, observe the movement of the grass, smell what scents are carried on the breeze. It’s really that simple. What is not simple, but rather complex, is the body’s response to even 30 minutes of this type of activity. It does the body good.
To go on a mindful nature walk doesn’t mean that you must plop yourself in the middle of a forest and edge your way out of it either. A city park can hold its own bit of nature. Find a space, which has plenty of trees, plants or flowers. The key is, of course, the distinct natural elements of the space that need to envelop you.
For those who do have access to more wooded areas, the custom of “forest” or “tree” bathing is quickly picking up steam in the United States. The Japanese have been practicing Shinrin-Yoku – forest bathing – since the early nineteen eighties. These are gentle walks between 2-4 hours long that support wellbeing through sensory immersion in forest and naturally healing environments. It has become a popular preventative healthcare and healing method in Japanese medicine.
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:
- Your head is up. You’re looking forward, not at the ground.
- Your neck, shoulders and back are relaxed, not stiffly upright.
- You’re swinging your arms freely with a slight bend in your elbows.
- Your stomach muscles are slightly tightened, and your back is straight, not arched forward or backward.
- You’re walking smoothly, rolling your foot from heel to toe.
As mentioned above, the health benefits of walking are numerous. A regular brisk walking can help you improve cardiovascular fitness, strengthen your bones and muscles, and improve muscle endurance. It can also help to maintain a healthy weight and lose body fat and prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Like nature walking, brisk walking has been found to increase energy levels and improve your mood, cognition, memory and sleep. Both forms of walking also strengthen the immune system and reduce stress and tension.
Regardless of whether you are planning a nature walk or a brisk walk, always remember to wear the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles. Wear comfortable, loose-fitting clothes appropriate for all types of weather, such as layers in cooler weather. If you are briskly walking, aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you are on a nature walk when it’s dark, wear bright colors or reflective tape for visibility. In the adverse, if you are out during the day, wear sunscreen, a hat and sunglasses for UV protection.
