‘N’ is for Nature Walk

'N' is for Nature: Spend time outdoors in nature to ground yourself and reduce stress.

It’s no secret that I love spending time outdoors, and I’m big on practicing mindfulness while I’m there. I credit my ex-husband with my love of hiking and nature walks. During the first year we were together, we spent all our free time exploring local Audubon centers, wildlife sanctuaries, and state parks, and I’ve been hooked ever since.

Even after our marriage ended, I continued visiting those same places—this time alone. That’s when I discovered just how powerful the mix of nature and mindfulness can be. Without anyone to chat with, I found myself tuning into the beauty around me. It became a real game-changer for managing my stress.

So much research has been done on how taking a walk in nature is one of the simplest and most effective ways to reduce stress. Whether you’re walking through a forest or along the coast, spending time outdoors has both physical and mental benefits that can significantly improve your well-being. Here’s a breakdown of the general benefits of nature walks, followed by specific advantages of walking in the woods versus walking near the ocean.

General Stress-Reducing Benefits of Nature Walks

1. Reduced Cortisol Levels
   Nature walks have been shown to lower levels of cortisol, the body's main stress hormone. Exposure to green environments promotes relaxation, helping to reduce physical symptoms of stress like elevated heart rate and blood pressure.
2. Improved Mood and Mental Health
   Walking in nature can increase levels of serotonin and endorphins, the brain’s natural mood-boosting chemicals. This leads to a more positive mindset and reduced feelings of anxiety and depression.
3. Enhanced Cognitive Function and Focus
   Nature walks can improve attention and cognitive function by giving the brain a break from constant stimuli like phones and computers. This mental "reset" enhances creativity and productivity afterward.
4. Increased Mindfulness and Presence
   Walking in natural surroundings encourages mindfulness by drawing your attention to sights, sounds, and smells. This helps you stay present, reducing worries about the past or future.
5. Physical Health Benefits
   Nature walks are a form of gentle exercise that improve cardiovascular health, strengthen muscles, and enhance overall physical fitness. Regular walks can also improve sleep quality, which in turn reduces stress.

Specific Benefits of Walking in the Woods 

Immersion in Greenery

The “forest bathing” experience—spending time among trees—has been shown to reduce stress significantly. Studies suggest that trees release compounds called phytoncides, which enhance the immune system and lower stress hormone levels.

Deeper Sense of Calm

Walking in the woods tends to evoke a deeper sense of tranquility, as the dense greenery and quiet atmosphere promote a feeling of being “enveloped” by nature. The forest’s ability to block urban noise helps with mental relaxation.

Improved Immune Function

In addition to reducing stress, forest walks can boost the immune system. Phytoncides, which are emitted by trees, have antibacterial properties that increase the body’s ability to fight illness.

Greater Connection to Wildlife

Woods offer the opportunity to observe wildlife in their natural habitat, which can foster feelings of connection to nature and evoke awe, further reducing stress and enhancing emotional well-being.

Fresh Sea Air

The air near the ocean is rich in negative ions, which are believed to increase serotonin levels and enhance mood. Breathing in the salty air has also been linked to improved respiratory function, further promoting stress relief.

Expansive Horizon

Walking along the ocean allows you to gaze at the vast horizon, which can promote feelings of openness and freedom. This sense of “space” can help alleviate mental clutter and create a sense of perspective, reducing the feeling of being overwhelmed.

Sensory Stimulation

The combination of sand beneath your feet, the smell of saltwater, and the sounds of the ocean provide rich sensory input that can ground you in the present moment. This heightened sensory awareness can help reduce stress by focusing your attention on the natural environment instead of your worries.

Just Do It!

Find a park or nature sanctuary that is close to your home or office, and make a plan to walk there at least once a week. Walk with friends or go it alone, whichever works best for your schedule.