The Stress-Relieving Effect of Walking in the Outdoors
In our fast-paced and technology-driven world, stress has become an unavoidable companion for many individuals. The pressures of work, personal life, and constant connectivity can take a toll on our mental and physical well-being. Luckily for us, nature offers a powerful antidote to the stressors of modern life. As we’ll see, walking in the outdoors is profoundly stress-relieving for all kinds of reasons. It changes our brain chemistry in a way that enhances our mood, thinking and outlook on life.
One of the key factors that contribute to the stress-relieving benefits of walking in the outdoors is the release of endorphins. Endorphins are neurotransmitters that act as natural painkillers and mood elevators. When we are out walking our brain releases these chemicals, resulting in a feeling of euphoria and reduced stress..
Walking in the outdoors also increases the production of brain-derived neurotrophic factor (BDNF). BDNF is a protein that plays a crucial role in promoting the growth and development of nerve cells in the brain. It acts as a kind of fertilizer for the brain, strengthening neural connections and enhancing cognitive function. Research has shown that higher levels of BDNF are linked with improved mood, reduced anxiety, and greater resilience to stress.
In addition to endorphins and BDNF, the presence of phytoncides in natural environments also contributes to the stress-relieving effect of walking outdoors. Phytoncides are organic compounds emitted by plants, such as trees and flowers. When we breathe in phytoncides during a walk in the forest or any green environment, these compounds have a positive impact on our immune system and stress response. They help lower blood pressure, reduce cortisol levels and enhance feelings of relaxation and well-being.
Related to this the Japanese of "forest bathing" or Shinrin-yoku has also drawn a great deal of attention. A study conducted by researchers from Chiba University in Japan found that individuals who regularly spent time walking in forests had lower levels of cortisol, lower blood pressure, and improved mood compared to those who engaged in urban walks. This study highlights the unique benefits of walking in natural settings for stress reduction.
Researchers at Stanford University in California have found much the same. A study led by Dr. Gregory Bratman examined the impact of walking in nature versus walking in an urban environment. He found that participants who walked in nature reported decreased activity in the area of the brain associated with brooding and ruminative thinking, which is often linked to stress and anxiety. In contrast, those who walked in urban settings showed no such improvements.
To sum up, as we immerse ourselves in the beauty of the outdoors, stress dissipates, moods lift, and clarity of thought is restored. So, the next time stress threatens to overwhelm you, close your laptop, take a step outside, breathe in the fresh air, and let the healing power of a forested trail carry you away.
References:
Amimoto, K., & Ogawa, K. (2019). Effects of forest walking on the physiological states of middle-aged males. Journal of Physiological Anthropology, 38(1), 1-9.
Bratman, G. N., Daily, G. C., Levy, B. J., & Gross, J. J. (2015). The benefits of nature experience: Improved affect and cognition. Landscape and Urban Planning, 138, 41-50.
Gow, A. J., Whiteman, M. C., Pattie, A., & Deary, I. J. (2019). Walking and cognitive function: The role of brain-derived neurotrophic factor (BDNF) genotype (Val66Met). Psychology of Sport and Exercise, 43, 275-280.
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.
Stanford News. (2015). Stanford researchers find mental health prescription: Nature. Retrieved from https://news.stanford.edu/2015/06/30/hiking-mental-health-063015/