How Nature Walks Help Reduce Stress and Anxiety

April 17, 2025

How Nature Walks Help Reduce Stress and Anxiety

Verified By
KIMS-SUNSHINE
Specialist,
17 April, 2025

How Nature Walks Help Reduce Stress and Anxiety

Nature has and always will be the biggest playground that we can all afford to go to, on a regular basis. Going for walks can by itself be a very rewarding activity- it helps improve cardiovascular health, helps your muscles grow stronger, improves mood and posture and reduces body pain too. Runners often describe a phenomenon called the ‘runner’s high’ with regular activity, which has the same effects as a good, long nature walk or hike would endow. Let us learn how spending time in nature helps lower anxiety levels, in this blog.

Nature Walk Therapy For Anxiety And Depression

Unplugging from your normal world and plugging in to nature and all the goodness it offers can help you a lot. It is also a very rewarding experience, as nature can be a great muse. She can let you in on so many adventures and secrets. Walking in nature can have the following advantages for you.

You can breathe in deeply and surely – more oxygen means more nutrition for your body. Your muscles work better, your heart pumps blood all over and your body does not ache as much.
Endorphins are produced and these are the feel-good hormones that help improve your mood and relieve anxiety. Movement also increases the production of dopamine in the brain, which is why nature walks or hikes can feel so rewarding. Dopamine is what encourages you to plan for the next walk- the anticipation of a good mood and an even better day can be hard to ignore.
You sleep better too, which means less stress and less cortisol.
You don’t always feel tired and will be more clear when making decisions.
These endorphins, dopamine and serotonin combine to reduce body aches and hence provide some pain relief too.
Your metabolism improves and this makes dealing with chronic conditions easier.

How Long Should You Walk In Nature To Reduce Stress

The most important thing you need to remember is consistency- so go for walks at the same time, everyday. You can slowly walk for longer after a week or two. You can walk for about 30 minutes-2 hours – whatever works for you. Wear the right kind of shoes and see if listening to music is interesting. If you miss a day, don’t worry. You can just begin again from the next. Walking for at least 2 hours in a park every week can greatly help you destress and make your work out that much more interesting.

Conclusion

A nature walk can help you get fit better, improve mental health and reduce stress greatly. Less stress means more good vibes all around. Less cortisol means your body does not have to deal with chronic inflammation and accelerated aging related pathways. A walk can help you think better, so if you think your presentation is going nowhere, take a break. You will come back all energised, with better ideas than before. So, will you go for a walk today in a park near you?

Frequently Asked Questions

Can walking in nature really improve my mental health?

Walking by itself will help your brain make more serotonin, endorphins and dopamine- and when you walk outside, these hormones are made better. Serotonin and endorphins reduce pain, make you feel elated, improve mood and provide better clarity for improved decision making. You also get to breathe in fresh air and blood circulation is also better with movement.

Is there scientific evidence that nature walks reduce anxiety levels?

Yes, studies have shown that people are less anxious or worried when they go out for a nature walk, as compared to walking in the city- it can be noisy, polluted and downright stressful in a few spots because of the crowds or the forced proximity that you may have to deal with on a regular basis.

Can nature walks be an alternative to medication for managing stress?

Yes, if done consistently, then it is as good as taking anti-anxiety medications, but that does not mean you stop taking what you have been prescribed, without talking to your doctor about it first.

How often should I go for nature walks to reduce stress effectively?

If you walk out or go for a hike once a week, it should be good enough. On an average, you need to spend at least a couple hours going for such walks in a week to feel your best.

What are the best environments or settings for stress-reducing walks in nature?

You can walk in a park, a garden, go to the beach or follow the trail around a lake or pond too. It just needs to be away from noisy vehicles and incessant pollution.