Stressed, anxious, sad or melancholic...what if the solution to feeling better was to walk!? In addition to being a physical activity that is good for the body, walking, especially when practiced in the great outdoors, can prove to be a way to practice introspection and meditation by refocusing on oneself. Since the lockdown, this practice has been booming, as demonstrated by the increase in sales in this sector of activity. So what are the real benefits of walking and hiking for our mental health?
Reduced stress and anxiety
Being in contact with nature means connecting with concrete elements, our original environment and acting directly on its stress and its management. Thus in Japan, a study conducted on 280 young adults participating in a walk in the forest, then in a walk in an urban environment, both lasting 15 minutes, measured the stress level before, during and after the exercise. Compared to walking in an urban environment, after walking in the forest, much lower values were noted for cortisol concentration levels, blood pressure, heart rate and sympathetic neuron activity (active in stressful situations). A slowdown in the activity of parasympathetic neurons responsible for the general slowing down of the body was also highlighted. By walking in the forest, our senses are awakened and are much more receptive to certain stimuli such as sound, thus promoting the reduction of stress-related factors. These sounds are also frequently used to calm and soothe: forest sounds, animal sounds, lapping river water, etc.
Good for morale and against depression
Walking is an ideal sporting activity with direct benefits for morale. Daily exercise allows for what is called "behavioral activation" with multiple benefits for mental health. It activates the secretion of hormones in the brain such as endorphin, dopamine and serotonin, which are neurotransmitters scientifically considered to produce feelings of satisfaction and pleasure. Antidepressants often prescribed for depression very often contain serotonin reproducers: physical activity is therefore often presented as a true natural antidepressant. Moreover, the beneficial effect of nature on morale is mentioned in several studies: The simple fact of being in contact with nature calms the mind and the nervous system with a positive effect on rumination and negative thoughts.
Walking to meditate
For many walking and hiking enthusiasts, these outdoor activities act as a "resettling" process, such as a Sunday afternoon walk before resuming the week. It's a way of recharging one's batteries in contact with Mother Nature. It's also a real way to begin a process of introspection. When you walk in nature, you find a natural, slower rhythm. An ideal moment during which you have nothing else to do but listen to yourself and what's happening around you. You can quickly enter into a form of meditation by focusing on your steps, your pace, and your environment. It's also a time to step back, relax, put things into perspective, and clear your mind by forgetting the weight of daily tasks.