Somehow, telling someone to ‘take a hike’ has become a bit of an insult. The implication being, get out of my sight, now! The term is derived from the English used in the late 17th Century for walking vigorously.
With all the emphasis placed on going to the gym, playing team sports and doing things at speed (downhill slalom, anyone?), it’s easy to overlook walking, hiking, trekking or tramping as a remarkably effective way to boost your health and well-being.
I’ve just come back from walking the famous Queen Charlotte Track in New Zealand, a spectacular 3–4-day 72km trek that follows a trail from Ship Cove to Anakiwa in the Marlborough Sounds.
The big question asked beforehand was: would I be able to do it?
I’d been working hard over the preceding months to build up my muscle strength and power, because I’m getting a bit older and less agile and can’t get away with as much as before.
The hard work paid off, along with some Superglue (don’t ask), blister packs and paracetamol. Each day, the legs responded a little more easily to the task ahead. Each day, I relished being out in magnificent scenery, surrounded by the cacophony of millions of cicadas, birdsong, the wind, and meeting the occasional mountain biker.
Physically, the days were tiring, but mentally I felt fully alive, and deeply grateful to be witnessing the area’s natural beauty while sharing the experience with my husband.
The Sixth Vital Sign
Walking. It’s something we take for granted that we can do. But the action of walking and maintaining your balance, even when walking on uneven ground, is actually quite complex.
On the trek, we had to pay close attention to where we were putting our feet to avoid stumbling over the occasional tree root or tripping over a small rock. (Who put that there!) We leapt across muddy spots and kept an eye on the time as each day required us to complete many kilometres. Too much dawdling kept us from the next night’s hot shower, dinner, and soft bed!
Gait speed is an indicator of longevity and function if you’re over the age of 65. That’s why making walking a regular part of your daily routine is vital to your overall well-being and independence.
But gait speed isn’t just an indicator of how well you are ageing. It can also be a conscious choice.
I love to savour the environment I am walking in. I choose not to run (the knees won’t let me anyway), but for me, my preference when walking in nature is to fully engage with all my senses, stopping when I notice a point of interest like some beautiful bark, an unusual leaf or flower, or simply to take in the glorious vista before me.
Strolling is a delightful way to pass the time when walking in a blue or green environment.
The key health benefits of walking in nature.
It lowers stress.
Spending time walking in a green or blue space has been shown to reduce stress and anxiety symptoms. A study from Exeter found that 120 minutes a week was the minimum needed to maintain good mental well-being. Perhaps you’ve noticed how you feel better after going for a walk in nature. You’re now in a better mood, you feel better about yourself, and you’re thinking more clearly. Bonus!
Living in a green neighbourhood is linked to living longer and with less mental distress.
Regular walking in nature was shown in a recent study combines physical movement with social connection and purpose, all of which boosts mental well-being during the time of preparing for a long walk and for up to three months afterwards.
And it’s not just adults who benefit. A Danish study of 900,000 residents found that children who lived in greener neighbourhoods had a reduced risk of mental illness in later life.
It’s good for your heart.
Shinrin Yoku, or forest bathing, was introduced in Japan in the 1980s to help reduce the risk of stressed-out Japanese businessmen having a heart attack or stroke. The combination of walking and time in nature lowers blood pressure and improves heart health.
Of course, newer research also shows that businesswomen also benefit!
It builds physical fitness.
Waking regularly builds fitness, strengthens muscles and is important for maintaining better bone density. While exercise alone doesn’t cause weight loss, staying physically fit helps you maintain a healthy weight.
In addition, exercising outdoors, whether walking, running, jogging, cycling, or kayaking, is associated with longer and higher-intensity exercise than when indoors. And of course you’re getting a nice top up of Vitamin D, the pro-hormone vital to healthy skin, muscles and bone.
I can hike for 7-8 hours a day in nature, but I certainly wouldn’t spend that much time walking on a treadmill in a gym.
It improves sleep patterns.
All that fresh air, natural light and exercise help to regulate your sleep cycle. We slept like proverbial logs after walking all day.
It reduces your risk of Type Two Diabetes.
Being sufficiently active during the day helps regulate blood sugar levels, which lowers your risk of developing type 2 diabetes.
It boosts immune function.
One of the most remarkable benefits of walking in nature is its positive impact on the human immune system. This is due to the volatile compounds called phytocides released by trees and plants that boost the number of specialised white cells in the blood called Natural Killer (NK) cells, along with boosting the number of anti-cancer proteins, which work to reduce your risk of infection and certain cancers.
Our recent hike will have improved our NK activity for potentially up to 30 days!
Knowing that Biosecurity is a serious issue at borders, we are always scrupulous about scrubbing our hiking boots and poles clean of any mud before setting out to the airport. But did you know that getting a little dirty and muddy is also good for your health? Every cubic centimetre of soil contains millions of bacteria, viruses, earthworms, nematodes, arthropods and archaea. We have a soil-plant-human gut microbiome axis, which means that interacting with nature is good for our gut microbiome, stress resilience and immunity, and can influence our hormones and neurotransmitters, including dopamine, serotonin and oxytocin.
No time for a hike?
We don’t all have the luxury of time for a long hike.
The good news is that a short walk is beneficial as well.
Got 5 minutes?
Step outside for 5 minutes in the sun, or just some fresh air in a green or blue space. If you can’t get outside, open up a window to lean out, and breathe.
New research has shown that even 3 minutes in a green space is sufficient to reset your brain, though more is better.
It’s long enough to calm the amygdala, the area of the brain associated with threat (fight-or-flight) detection.
Being exposed to the myriad of fractal patterns – looking at branches, leaves and flowers is very calming for the brain. It quietens the incessant internal mental chatter. Now you’ve got more bandwidth to help you through the afternoon, and you’ll find it easier to stay focused on the task ahead.
Your nature prescription awaits.
Lifestyle medicine practitioners and an increasing number of other health practitioners now recognise the benefits of prescribing time with nature as a powerful adjunct for patients dealing with too much stress, workplace overwhelm and screen-induced fatigue.
So, don’t be surprised if your GP, psychologist, physiotherapist or naturopath suggests a green prescription to improve your health.
Whenever I feel stale or sluggish, I know that getting outside for a short 20-minute walk in the company of trees (or water) will lift my spirits, clear my mind and reenergise me.
It’s also why, when I’m working with clients who tell me they are feeling stale, sluggish and stressed, I’ll ask them about their walking habits.
A brief sojourn to savour the delights of nature in whatever form is most readily available and accessible to you, is the easiest and simplest way to enhance well-being, and best of all, it’s free.
Are you a hiker? I’d love to hear your story.
