
by Yvonne Hart, MS, NBC-HWC
Why I Encourage Walking in Nature in My Clinical Practice
In a world dominated by screens and jam-packed schedules, the simple act of walking in nature can feel revolutionary. Yet this accessible and cost-effective activity is one of the most scientifically supported tools for improving health. Walking is the most common form of physical activity, and when it’s done outdoors, in natural settings, the benefits multiply.
As a healthcare practitioner (HCP), I frequently recommend walking in nature to my patients. This simple intervention often yields profound improvements in mental, physical, and emotional well-being. Let’s explore the unique benefits of walking in nature, strategies for overcoming common barriers, and considerations for tailoring this recommendation to your patients.
The Health Benefits of Walking in Nature
The synergy of walking in natural areas or greenspace enhances whole-person health over walking in urban environments or a treadmill.[1]
Physical Benefits
Cardiovascular Health: Nature walks improves heart rate, maximal oxygen consumption (VO2 max), while lowering both systolic and diastolic blood pressure.[2] When done outdoors, fresh air and variable terrain can add to these benefits.
Weight Management: A brisk nature walk burns calories, boosts metabolism, and can reduce the incidence of Type II Diabetes.[3] One systematic review and meta-analysis suggests a significant improvement in body fat percentage, BMI, and cholesterol in individuals belonging to outdoor walking groups.[2]
Joint Health: Walking on outdoor trails often includes varied surfaces such as hills, gravel, and grass that promote joint mobility, strengthen stabilizing muscles, and make the activity both low-impact and functional.[4]
Mental Health Benefits
Stress Reduction: Studies demonstrate that exposure to natural settings, such as hiking and wildlife viewing areas, significantly lower serum cortisol levels, increases levels of joy, and decreased levels of worries, pre- and post-visit.[3],[5]
Mood Improvement: Studies show that walking in nature reduces symptoms of anxiety and depression while, as measured by profile of mood states (POMS), in both urban greenspace and the forest.[6],[7]
Focus and Attention: Time in natural environments restores cognitive function by improving working memory and reducing mental fatigue, a phenomenon known as “attention restoration.” [8],[9]
Cognitive and Emotional Benefits
Increased Creativity: Research reveals that walking outdoors enhances creative thinking, making it a valuable tool for problem-solving and innovation.[10]
Strengthened Resilience: Regular exposure to nature fosters a sense of perspective and connection, which can improve feelings of well-being and emotional balance.[11]
Barriers Patients Face and How to Address Them
Even the simplest activities can come with challenges. Here are common barriers patients might face and how to help them overcome them:
Barrier 1: I don’t have time to walk.
Practitioner Response:
Nature walks don’t have to take hours. Even a 10-minute stroll at lunch or after dinner can make a difference. If a park or trail isn’t accessible, a tree-lined street or backyard can provide similar benefits.
Barrier 2: I don’t live near green spaces.
Practitioner Response:
Nature doesn’t always mean forests or parks. Street trees, flower beds, or even a balcony with plants can offer a dose of nature. Let’s explore nearby options or consider using virtual nature apps when access is limited.
Barrier 3: I don’t feel safe walking outside.
Practitioner Response:
Safety is a priority. Consider walking in well-trafficked areas, joining a walking group, or visiting community spaces like malls or school tracks. Indoor walking while enjoying nature imagery or sounds can also be a good alternative.
Barrier 4: Walking sounds boring.
Practitioner Response:
Make walking in nature a personal experience. Bring a camera for capturing interesting sights, listen to a favorite podcast, or invite a friend for conversation. Nature walks are your time. Customize them to suit your interests.
When Walking in Nature May Not Be Suitable
Although walking in nature is safe for most people, there are situations where modifications may be needed:
Mobility Limitations: Patients with severe joint pain or balance issues may need to start with gentler alternatives, like seated exercises outdoors or walking on flat, paved paths.
Environmental Factors: Allergies, extreme weather, or pollution may limit outdoor activity. Indoor walking combined with nature imagery or soundscapes can serve as a substitute.
Mental Health Considerations: Patients with anxiety, post-traumatic stress disorder (PTSD), or other conditions may feel overwhelmed in certain outdoor settings. Familiar, controlled environments often work better for these individuals.
Integrating Walking and Nature into Clinical Practice
Start with Open-Ended Questions
Explore your patient’s current habits and openness to change:
"What’s your usual activity level during the day?"
"How do you feel about spending time outdoors?"
Provide Personalized Recommendations
Tailor the activity to the patient’s preferences, limitations, and goals:
For Stress Relief: Suggest a quiet, scenic route or a mindful walking practice.
For Fitness: Encourage brisk walking with measurable goals, like steps or distance.
For Social Connection: Recommend joining a walking group or scheduling walks with friends.
Keep it Simple and Achievable
Encourage small steps to build confidence and consistency:
"Could you try a 5-minute walk after dinner this week? Let’s check in next time to see how it felt."
Leverage Technology and Resources
Introduce tools like:
- Step-Tracking Apps: (e.g., Fitbit, Google Fit) to gamify walking.
- Nature-Focused Apps: (e.g., AllTrails, Seek by iNaturalist) for exploring nearby green spaces.
- Local Resources: Provide a list of parks, trails, or community walking events.
Encourage Mindful Walking
For patients resistant to traditional meditation, walking can double as a mindfulness exercise:
"Try noticing the sounds, smells, and sights around you as you walk. It can be as grounding as sitting meditation but with the added benefits of movement."
The Bigger Picture: Nature and Health
Nature walks are not just a wellness trend, it’s a reconnection to what makes us human. In a world of constant overstimulation, nature provides an antidote to the overstimulation and stress of modern life. Walking offers movement, mindfulness, and a sense of purpose that together create a powerful prescription for whole-person health.
Conclusion: A Path to Wellness
Recommending a walk in nature is a deceptively simple yet profoundly impactful intervention. It’s cost-effective, accessible, and backed by solid evidence. Patients of all backgrounds can benefit, whether walking along a forest trail or through a city park.
By addressing barriers with empathy and creativity, we help patients rediscover joy, resilience, and purpose. Sometimes, the best medicine isn’t in a pill—it’s just waiting outside, ready to transform lives one step at a time.
Yvonne Hart, MS, NBC-HWC is the founder of NuVida Wellness, focusing on empowering clients through evidence-based strategies in lifestyle modification, chronic disease management, and holistic wellness. She is a board-certified health and wellness coach and clinical nutrition applied scientist with a background in biology and over a decade of entrepreneurial experience. Yvonne completed her health and wellness coaching training at Duke Integrative Medicine and earned her Master of Science in Clinical Nutrition from Sonoran University of Health Sciences.