How a walk in the woods can make you feel better

Nature can be a form of medicine. Numerous studies show benefits to both physical and mental health from spending a little bit of time among the trees. 

One modern practice, “forest bathing,” originated in the 1980s in Japan. As described by the Japan National Tourism Organization, it is “the simple and therapeutic act of spending time in a forest.”

But in reality, it’s a millennia-old practice for people to find healing in the woods. From Greek and Roman physicians to indigenous shamanic spiritual leaders, the history of this belief runs deep. 

And science supports it, too: Multiple studies have found an association between many life-improving qualities and more time in nature. 

As modern life speeds up, the human body has slowed down. The activities of daily life have changed significantly, especially in the past century.

A more sedentary lifestyle with most of our time indoors contributes to the rise in obesity, non-communicable diseases and mental health concerns.

But in some ways, getting back to our roots with time in nature can help combat that — so, here’s some evidence-based information on what nature can do for you.

What’s new?

A study published this month suggests nature may even shape how we see and feel about ourselves: spending time in it is linked to greater self-compassion and a more positive body image. The researchers, who surveyed more than 50,000 people across 58 countries, are careful to note the study shows an association — not proof that nature causes the change.

"No one says, 'That tree's ugly because it fell and the other ones are standing up,'" Tori Murphy, a content creator based in Alaska, told The Washington Post. "Just because it isn't perfect, doesn't mean it's not beautiful."

A similar sentiment, that "when you're in nature, you're not being judged," was shared by Holli-Anne Passmore, an associate professor of psychology at Concordia University of Edmonton and director of the Nature-Meaning in Life Research Lab, in The Washington Post's reporting.

"[Nature] doesn't care if your hair is a mess or how much you weigh," Passmore said.

Physical health benefits

In one of the largest reviews in this field, researchers gathered every eligible study they could find on green space and physical health, then statistically combined the results — 143 studies covering more than 290 million people.

They found that more time around green space was consistently linked to several markers of better health: lower levels of the stress hormone cortisol, a slower heart rate, lower diastolic blood pressure and healthier heart-rate variability, a measure of how well the heart responds to stress.

(MORE: The surprising health benefits of cold weather)

The review also tied greater green space exposure to a lower risk of several serious outcomes: type 2 diabetes, premature birth, babies born smaller than expected for their stage of pregnancy, death from cardiovascular disease and death from any cause.

For a handful of other conditions — stroke, high blood pressure, unhealthy cholesterol levels, asthma and coronary heart disease — the numbers trended in a healthy direction, but the link wasn't strong enough to be statistically significant. And for outcomes the researchers couldn't pool statistically, including cancer-related, neurological and respiratory deaths, most of the individual studies still pointed toward a benefit.

Mental health benefits

Researchers have even watched the effect show up in the brain. In one experiment, people who took a 90-minute walk through a natural setting reported less rumination — the kind of repetitive, negative self-focused thinking tied to depression — than those who walked the same amount of time along a busy road. Brain scans backed it up: the nature walkers showed quieter activity in a region linked to depression risk. The city walkers showed no such change.

The American Psychological Association points to a range of ways time in nature can support mental health. Being in nature is linked to sharper cognitive functions like memory and attention, and it can aid overall happiness, a more positive mood, reduced stress and greater empathy and cooperation toward others.

Some of those benefits may take root early in life. A 2019 Danish study published in the journal PNAS used satellite data to track childhood green-space exposure from birth to age 10 across more than 900,000 people. Researchers found that children who grew up with more green space nearby had a lower risk of developing a range of psychiatric disorders later in life — including depression, mood disorders, schizophrenia, eating disorders and substance use disorder.

(MORE: Heat anxiety is real: how high temperatures affect your mood)

Those with the least green space in childhood had roughly a 55% higher risk of mental illness than those who grew up with the most.

Researchers have found that people who feel more connected to nature receive a type of contentment that goes beyond just feeling good, which can provide a sense of meaning and purpose in life.

How much is enough?

If all this makes you want to get outside, there's a number worth keeping in mind: about two hours a week. 

In a study of nearly 20,000 people in England, those who spent at least 120 minutes a week in nature were significantly more likely to report good health and a sense of well-being than those who spent none. It didn't matter whether they got there in one long outing or several short visits.

Under two hours, researchers saw no clear benefit, and the payoff leveled off somewhere between three and five hours a week. As with much of this research, the findings show an association rather than proof — but as a simple, free goal, two hours a week is an easy place to start.

Content writer Ada Wood enjoys exploring the stories that science and climate teach us about our natural world and how it influences the way we live in it.