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| Walking in nature is one of the best ways to improve your health & wellbeing with a whole host of physical & mental health benefits. Here's 5 powerful reasons, backed by science, why it's good for us: |
Walking & nature makes us happier and healthier!
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| Read on to learn about 5 big reasons why walking and nature are good for us! |
1. Time in nature and walking makes us happier & improves life satisfaction:
Recent studies into the effects of spending more time in nature are proving that a good dose of nature a week significantly boosts health & well-being. One such study involving 20,000 people in England showed that spending two hours a week (in one go or spread out) amongst natural surroundings had a tangible impact on overall life satisfaction. Two-thirds of those that spent two hours or more surrounded by nature every week reported being satisfied with their life, compared to around half of those who spent little time outside. This benefit happened even if you just sit and enjoy the peace and quiet in a park, the beach or the woods.
https://www.nature.com/articles/s41598-019-44097-3
According to another Finnish study, spending just 15 minutes sitting in nature helped people feel psychologically restored. Those results were even faster when they spent that time walking.
http://time.com/4662650/nature-happiness-stress/
Exercise in nature increases Serotonin (the happy hormone)
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| We are evolutionary predisposed to respond positively to nature - we've evolved for thousands of years in natural settings - that's why you even respond to a picture like this one! Imagine the benefits of actually sitting on that bench right now :-) |
2. Nature & walking reduces stress, anxiety & depression:
When you spend time in nature, stress levels have been shown to decrease. One such study at Chiba University, showed spending just 15 minutes in a natural environment reduced the stress hormone cortisol by 16 per cent. They pointed out that our senses have evolved and adapted to spend time in nature - not traffic and high-rise buildings, which can cause stress!
https://www.lewisginter.org/health-benefits-of-nature/
One of the most intriguing areas of current research is the impact of nature on general wellbeing. In one study in Mind, 95% of those interviewed said their mood improved after spending time outside, changing from depressed, stressed, and anxious to more calm and balanced.
https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
Most of us have heard of the high that runners get from exercise - however walking can be just as beneficial and help ease depressive disorders which are associated with physical inactivity. Plenty of studies are proving that walking can have a significant impact on combatting depressive symptoms, with some doctors even prescribing it to treat depression! Researchers at the University of Essex found that 9 out of 10 patients suffering from depression felt "higher self-esteem after a walk through a park" and almost three-quarters reported feeling less depressed. But anyone can benefit from the positive uplifting effects of walking - try it for yourself - and just evaluate your mood before and after a walk.
https://www.scientificamerican.com/article/regular-walking-can-help-ease-depression/
https://www.nbcnews.com/health/health-news/dose-nature-doctors-prescribe-day-park-anxiety-n823421
https://pubmed.ncbi.nlm.nih.gov/25133492/
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| Walking in natural settings can surprisingly improve your immunity via your microbiome |
3. Nature & walking improves physical health & boosts immunity:
Walking can improve overall health
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, burn calories, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training - so it is the most accessible of all forms of exercise.
https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health
Nature heals
People who spend time connected to nature are shown to heal form illness faster! In a now classic study of patients who underwent gallbladder surgery; from their hospital beds, half had a view of trees and half had a view of a wall. According to the physician who conducted the study, Robert Ulrich, the patients with the view of trees tolerated pain better, appeared to nurses to have fewer negative effects, and spent less time in a hospital. More recent studies have shown similar results with scenes from nature and plants in hospital rooms. So even if you can't get outside, a picture on your wall or plant in your house can still have a positive impact - if you can get outside imagine the benefits of actual natural settings!
https://www.healthdesign.org/knowledge-repository/view-through-window-may-influence-recovery-surgery
The outdoors increases Vitamin D
Spending time outdoors in the sun helps your body create Vitamin D—a vitamin that studies have shown may help prevent cancer, osteoporosis, and heart attacks. Low levels of Vitamin D have also been found in the people who suffer from SAD (Seasonal Affective Disorder) which can happen in parts of the world where winters consist of shorter days and people don't get outside as often.
https://www.health.harvard.edu/press_releases/spending-time-outdoors-is-good-for-you
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| Being in woodland settings has been shown to improve immunity! |
Nature Strenthens Immune System
A Japanese study showed women who spent six hours in the woods over a two-day period increased their white blood cells, which fight virus, and the boost lasted about a week after the experiment.
https://www.ncbi.nlm.nih.gov/pubmed/18394317
Nature improves your microbiome
80% of your immune system is located in your gut, and the healthier your gut microbiome is - the better your immunity and vice versa. By walking in natural settings, you are exposing yourself to all sorts of invisible microbes in the air that can benefit your microbiome and immunity. Gardeners get an added benefit when they have their hands in soil and it has been shown that children who spent more time playing in nature have less allergies when they grow up.
Biophilia & the need to be connected to nature
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| Walking can be a great way to socialise for people of all ages |
4. Walking can be a great way to socialise and reap the benefits of social interaction
You can get many benefits from walking in nature just by yourself - and it's good to have some alone time now and again. But socialising has many benefits for human beings, so it's also great to walk with others, whether that's our partner, family or friends, as the benefits of walking in nature can be further enhanced.
A recent study has found that people who exercised in a group rather than on their own had decreased stress levels and had better mental and physical well-being at the end of a 12-week fitness program.
Psychologist Susan Pinker states that direct person-to-person contact triggers parts of our nervous system that release a “cocktail” of neurotransmitters tasked with regulating our response to stress and anxiety.
She adds that, as a result of social interaction, “dopamine is [also] generated, which gives us a little high and it kills pain, it’s like a naturally produced morphine.”
Interestingly, researchers who have studied the inhabitants of so-called Blue Zones around the world — places with a high number of SuperAgers who live to ripe old age while maintaining good health and cognitive function — have noted that while other elements related to diet and lifestyle varied widely, they all appeared to be dedicated to being highly socially active.
Dr. Archelle Georgiou, who studied SuperAgers on the isolated island of Ikaria in Greece, saw that they were constantly surrounded by family, neighbors, and other members of their community, and that they all actively supported each other.
https://www.medicalnewstoday.com/articles/321019#A-tool-for-happiness-and-longevity
So as you can see socialising in and of itself is great for us, and if we can do that whist walking too - then great! Personally sometimes I like hiking on my own - and sometimes with others - totally depends on how I'm felling and the type of hike I wish to do (and who is up to the various challenge :-) For some reason I always think talking whilst walking also makes it easier to talk, open up and keep the conversation flowing (must be all the happy hormones from the exercise) - and for me there's no better way to enjoy a chat and catch up with family & friends than on a good old walk in the outdoors.
We humans are social creatures and loneliness has been shown to be as bad as smoking 15 cigarettes a day - so what if you want to walk with others but your social circle is limited? Then there are plenty of walking groups around to join if you can seek them out. And, whilst I have no scientific studies to prove this - from my own personal experience - those who are into hiking and nature just tend to be really decent people and great to socialise with :)
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| It's almost impossible to look at a stunning natural landscape and not feel a sense of awe and amazement at the world |
5. Being in nature creates the special feeling of awe:
Finally, there are things in life that seem to more frequently elicit feelings of awe. What do we mean by this feeling of awe? Awe is one of those times when we just feel a "wow" moment, that we are in the presence of something truly special. Have you ever seen the most amazing view or a beautiful sunset, which stopped you right in your tracks? You couldn’t help but just say 'wow' at what you are seeing? You felt awe and amazement and a tremendous satisfaction at seeing this beautiful sight? And you just felt uplifted and perhaps thankful, to be here to witness such a thing?
Stanford University concluded that this feeling of awe expands people’s perception of time, and significantly increases wellbeing. Nature was one area of life that consistently elicited feelings of awe in their research amongst participants and it resulted in giving people a major mental boost, which can last well beyond a fleeting moment. If we are regulary in nature, and witnessing stunning places and landscapes, then these feelings of awe will be more common and our state of mind will be greatly enhanced, and happier and more content as a result.
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| Seeing an awe-some landscape is an instant uplift to the core of your very being! |
So there you go - there's plenty of evidence why time in nature combined with walking are really good for us, and improve our mental & physical wellbeing. So what are you waiting for - getting planning that walk in the outdoors right now - it will make you feel much better (and this very blog is set-up to help you do just that!).
Happy Hiking!
Post by Stuart Hodgson 'The Hiking Photographer'
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Thanks for taking an interest in my blog, all comments and questions are welcome! Best, Stuart