Walking in nature is not only a pleasant way to spend your time; it can also have a profound impact on your mental clarity and well-being. New research shows that spending time in natural environments, especially while walking, can improve cognitive function, boost mood, and reduce stress.
What the study shows
People strolling through an arboretum at the University of Utah performed better on brain function tests than those who walked around an asphalt-laden medical campus, according to findings published recently in the journal Scientific Reports.
To see how a nature walk might affect the brain, researchers recruited 92 participants and recorded EEG readings on each immediately before and after they had a 40-minute walk.
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Half the participants walked through Red Butte Garden, an arboretum just east of the University of Utah, and the other half walked through the university’s medical campus and parking lots.
Both routes covered two miles, with similar amounts of elevation gain.
“We know exercise benefits executive attention as well, so we want to make sure both groups have comparable amounts of exercise,” says researcher Amy McDonnell, a postdoctoral fellow at the University of Utah.
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Before the walk, all participants undertook a mentally exhausting brain exercise, followed by an attention-testing task.
“We start out by having participants do a really draining cognitive task in which they count backwards from 1,000 by sevens, which is really hard,” McDonnell notes. “No matter how good you are at mental math, it gets pretty draining after 10 minutes.”
Participants performed the attention test again after their walk, to see how restorative the stroll had been for their minds.
Both the attention test and the EEG readings showed that a nature walk improved participants’ executive control better than an urban walk.
“The participants that had walked in nature showed an improvement in their executive attention on that task, whereas the urban walkers did not, so then we know it's something unique about the environment that you're walking in,” McDonnell shares.
Researchers hope their future studies will tease out why natural settings might provide better brain benefits.
“If you understand something about what's making us mentally and physically healthier, you could then potentially engineer our cities so that they supported that,” Strayer says.
Tips for taking a stroll in nature
If you're looking for a simple and enjoyable way to sharpen your mind, consider taking a stroll in nature. Here are some tips to make the most of your nature walks and reap the mental benefits.
1. Choose a Scenic Route
When planning your nature walk, opt for a route that offers scenic views and natural beauty. Whether it's a trail through the woods, a path along the beach, or a walk in a local park, being surrounded by nature's wonders can have a calming effect on your mind and enhance your walking experience.
2. Engage Your Senses
As you walk, take the time to engage your senses fully. Notice the sights, sounds, and smells around you. Listen to the birds singing, feel the sun on your skin, and breathe in the fresh air. Paying attention to your surroundings can help you stay present and focused, which can sharpen your mind and reduce mental fatigue.
3. Practice Mindfulness
Walking in nature can be a great opportunity to practice mindfulness. Instead of letting your mind wander, try to stay present and attentive to the sensations of walking. Feel the ground beneath your feet, the movement of your body, and the rhythm of your breath. Mindful walking can help clear your mind and improve your concentration.
4. Take It Slow
Nature walks are not about speed or distance; they're about enjoying the journey. Take your time and walk at a pace that feels comfortable for you. Slowing down allows you to appreciate the beauty around you and gives your mind a chance to relax and recharge.
5. Disconnect from Technology
Consider leaving your phone and other devices behind or at least silencing them during your nature walk. Disconnecting from technology can help you fully immerse yourself in the natural environment and avoid distractions that can disrupt your mental focus.
6. Reflect and Appreciate
At the end of your walk, take a moment to reflect on your experience and appreciate the time you spent in nature. Reflecting on the beauty and tranquility of your surroundings can help you feel more grateful and content, which can positively impact your overall well-being.
Walking in nature offers numerous benefits for both your physical and mental health. By following these tips and making regular nature walks a part of your routine, you can sharpen your mind, reduce stress, and enhance your overall quality of life. So, lace up your shoes, head outside, and enjoy all that nature has to offer!
