A walk among trees, beside water or through a local park can offer a change of pace and surroundings. You might notice birdsong, moving leaves or the feel of the air as you go.
Research suggests that walking in natural settings can support mood and reduce feelings of stress. Results vary, and the benefits may involve several things together: movement, the surroundings and time away from everyday demands.
You do not need countryside or a long outing. Start with somewhere nearby that feels welcoming and is easy enough to reach.
Choose a route that suits your energy and mobility. A short, level path with places to sit may be more useful than a longer or more demanding walk. You can use a mobility aid, go with someone or spend time sitting outdoors instead.
How to try it
Begin with a short outing at a comfortable pace. Allow a few moments to notice your surroundings, without making concentration another task to get right.
Your mind may keep returning to worries. You can still enjoy parts of the walk, talk with a companion or simply take a break. There is no particular feeling you need to achieve.
- Choose an accessible route. Try a nearby park, garden or tree-lined street. Consider the surface, weather and places to rest. Keep your phone available for directions or help; silence non-essential notifications if you want fewer interruptions.
- Find a comfortable pace. Walk at a speed that suits your body and energy today. You can stop, sit down or turn back whenever you need to. A short route is enough to begin exploring the practice.
- Notice something around you. Perhaps a leaf moving, a bird calling or light on the path. Let whatever interests you hold your attention for a moment. There is no need to identify it or notice everything.
- Return gently when worries take over. Choose a sound, a colour or the feel of the air. Use whichever senses are available and comfortable for you, while staying aware of the path and other people. Conversation with a companion is fine too.
- Decide what suits you. Afterwards, notice how the outing felt: pleasant, tiring, unsettling or much the same. Adjust the route, company or length next time. If you enjoy it, look for a manageable place in your routine.
You can include time outdoors in an ordinary day: walking the dog, taking an errand through a park or sitting in the garden. You do not need to give it your full attention for the whole outing.
What researchers have studied
Studies have compared walks in natural and built-up settings, examined views of greenery and followed people taking part in outdoor activities. Many report improvements in mood or feelings of stress, though results are not uniform.
Some studies are small or measure only how people feel immediately afterwards. Longer programmes may combine nature, exercise and social contact, making it difficult to identify what contributes most.
In Japan, the term shinrin-yoku, usually translated as “forest bathing”, was introduced in 1982. It describes spending time taking in a forest environment, often through a slow walk and attention to the surroundings.
Why a change of surroundings may help
One proposed explanation is attention restoration theory. It suggests that natural surroundings can hold our interest with less deliberate effort than tasks such as working or concentrating on a screen.
A moving branch or a bird’s call may attract attention without requiring a decision. Some studies find improvements on attention tests after time in nature, but the evidence varies and does not establish a single explanation.
Movement, company, enjoyment and a break from demands may also contribute. You do not need to work out which part helped before deciding whether an outing is worth repeating.
If you enjoy deliberately noticing each step and your surroundings, mindful walking offers a more structured approach. It is optional; an ordinary walk can be worthwhile too.
Finding a place that suits you
A place is more likely to be useful if you feel comfortable there. Consider access, noise, weather, seating and whether you would prefer company. Woodland is not everyone’s first choice.
A familiar park or garden may suit you better than a remote route. If getting outside is difficult, you could try sitting by an open door or looking at nearby trees from a window. These are different experiences from walking, but may still be enjoyable.
You might also prefer gardening and tending, where a small task gives your time outdoors a focus.
Time in nature can be part of looking after yourself alongside other support. It does not replace treatment for persistent anxiety or depression, and an outing that leaves you feeling much the same has not been done incorrectly.
Recommended reading
Florence Williams’s The Nature Fix follows her investigation into research on nature, mood, attention and health. Visits to researchers and outdoor settings make it an accessible introduction to the questions explored on this page.
Qing Li’s Forest Bathing introduces shinrin-yoku through his research and suggestions for spending time among trees. It focuses more closely on forest environments and ways to notice them through the senses.