How long to walk to improve mental health?

A recent study calculated the optimal amount of time spent in green spaces or in nature to boost one's disposition.

There's a good reason why white noise generators and meditation apps frequently feature natural sounds like birds tweeting, running water, and raindrops on a metal roof: Relaxing, yes.

This is supported by fresh, preliminary research published in Molecular Psychiatry. One hour spent walking in nature was proven more relaxing than the same time spent walking in a busy city.

Sixty-three participants were randomly allocated to either a nature walk or an urban walk, and both groups were observed. The urban walk was along a bustling Berlin street, and the nature walk was in a forest in the city.

There was a strict directive against using mobile devices or stopping for retail therapy during the walk. A packaged lunch and a phone with a countdown timer telling them to turn around were provided to them.

Participants filled out a questionnaire and had an fMRI scan that examined two tasks before going on the walk.

In the first experiment, participants presented 30 faces (15 male and 15 female) that were either neutral or elicited an anxious response from participants (the "fearful faces task"). Brain activity during the "Montreal Imaging Stress Task," meant to induce stress, was the second task evaluated. ..Complex math exercises were timed. After their stroll, participants completed another questionnaire and fMRI scan assessing the same activities.

The findings demonstrated that exposure to natural environments significantly reduced stress levels.

The participants in the study who went on the nature walk for 60 minutes reported feeling less stressed afterwards.

The author, Sonja Sudimac, said a one-hour walk in nature reduced brain activity in stress-processing regions.

Researchers observed that nature walkers had decreased amygdala activity, which regulates stress and terror reactions.

People who finished the city walk did not show this decline. The study found that living in a city was associated with increased mental health issues such as anxiety, depression, and mood disorders. (Consider the strain of constant blaring horns, rushing to catch a bus, and waiting in long lines only to buy some groceries.)

Indeed, research demonstrates that urban dwellers' mental health can deteriorate due to congestion and a general rise in environmental stress.

Several caveats should be noted about the study: Participants were from similar demographic backgrounds, and the study had no way of influencing who subjects encountered while out walking. That's why it's possible that observing someone else enjoying their day off while out for a walk in the woods may further reduce the stress response of a person who is already feeling relaxed.

Furthermore, this study only examined the benefits of a nature walk for an hour. Thus it is unknown if the same favourable findings would occur with a shorter time commitment. Sudirman said a shorter version of this study might be interesting because cortisol levels drop after a 15-minute stroll.

Outside this study, there is a wealth of literature demonstrating the benefits of nature, so it's easy to deduce that any time spent outdoors is preferable to none.

The advantages of spending time in nature go far beyond stress reduction.

Dr Tamanna Singh, co-director of the Cleveland Clinic's sports cardiology programme, has reported psychiatric benefits from walking in nature.

"Many of us crave nature," she remarked. "A walk is a great approach to focus on inhaling air, stepping on mother earth, hearing the leaves rustle and the birds chirp, essentially 'forest bathing.'"

She mentioned a few of forest bathing's advantages, including its potential to enhance meditation and respiratory health and promote greater levels of awareness.

The immune system, creativity, and sleep quality are all boosted by time spent outside.

It's essential to make time for nature walks whether you're a city dweller or a rural one.

There can be no doubt about the findings: Time spent in natural settings has been shown to improve mental wellness. However, urban dwellers should not lose hope. The nature walk in this study was conducted in an urban forest in the heart of Berlin.

Even a brief stroll to a wildlife preserve or park can improve mental health. Spend 60 minutes a day in a park or green spot, moving your body and enjoying nature.