“I took a walk in the woods and came out taller than the trees.”

– Henry David Thoreau

A walk outdoors is a simple yet profound step towards wellness. It’s also one of the simplest and least expensive ways to feel healthier, happier, and less stressed. As I was setting my intentions for the next several months, I included weekly nature walks as one of my big “to do list” items for good reason: there are simple, yet profound benefits of walking outside. Regular outdoor walks can have a significant impact on our physical and mental health, offering a natural and accessible way to enhance our well-being. Let’s explore the various benefits of walking outdoors; I’d like to encourage you to integrate this wholesome activity into your daily life.

Whether you take hikes in nature, walks around your neighborhood enjoy ing the yards, or walk on a treadmill in a room with houseplants (if the weather outside is prohibitive and you really focus on the potential peace in the situation), you can enjoy the combination of exercise and nature and be better for it. Here’s more on the “why”s and “how”s.

Research on the Benefits of Nature Walks:

• Physical Health Benefits: Regular walking, particularly outdoors, can improve cardiovascular health and aid in weight management, among other things like improved sleep and increased immunity.
  Take Action: Make outdoor walking a part of your daily exercise routine. (For me, I can take neighborhood walks every day and hikes once or twice a week, which feels like a great new balance.)
• Mental Health Improvements: Studies show that walking in nature can reduce symptoms of depression as well as anxiety.
  Take Action: Take walks in natural settings to boost your mood and mental health.
• Enhanced Creativity: A Stanford University study found that walking, especially outdoors, can increase creativity. If you’re ever feeling skeptical of this, I encourage you to try it yourself–it works for me when I’m writing and “stuck” or coming up with new course ideas. It works a bit like “the shower principle” (when you get great ideas while you’re showing, a principle explored by an old episode of 30 Rock) but instead of getting cleaner, you get more fit!
  Take Action: Use your outdoor walks as a time to brainstorm and think creatively.
• Stress Reduction: Walking in green spaces can lower stress levels and promote relaxation.
  Take Action: Choose parks or nature trails for your walks to maximize stress reduction. (While this works for walking on a treadmill while watching nature videos or even walking indoors while close to houseplants, it works better when you’re actually outdoors–research has proven this, too.)
• Improved Concentration: Walking outdoors can help rejuvenate concentration and focus, especially in children with ADHD.
  Take Action: Encourage family walks to benefit everyone’s focus and attention. This can be a really nice family ritual that aids connection and creates a tradition as well!

Now that you have some extra motivation, let’s look at some ways you can add walks into your weeks:

1. Plan Daily Walks: Schedule a specific time each day for your outdoor walk.
2. Explore New Routes: Keep your walks interesting by exploring different paths or areas.
3. Mindful Walking: Practice mindfulness during your walk, focusing on your surroundings and sensations, including the feel of the pavement on your feet. (Here’s more about everyday mindfulness activities.)
4. Family or Group Walks: Involve friends or family members to make it a social activity. This can help you stay more accountable too–you might not always “feel like” walking, but you are probably less likely to blow off a walk if it means canceling on others as well.
5. Walking Meetings: If possible, conduct meetings while walking outdoors. (I’ve done this at times when I’m meeting with people over the phone and it doesn’t take a huge amount of concentration.)
6. Nature Photography: Combine walks with photography to creatively engage with nature. Then you can share your nature pictures with others and perhaps inspire them as well.
7. Join Walking Groups: Participate in local walking groups or clubs. It’s a great way to meet people who share your goals, but at the very least, you can walk away from the experience having had more exercise.
8. Set Walking Goals: Challenge yourself with distance or step goals.
9. Weather-Appropriate Gear: Invest in comfortable footwear and clothing suitable for different weather conditions.
10. Document Your Walks: Keep a journal or use an app to track your walking routes and experiences.

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