Urban Living and Its Challenges
There’s no denying that the hustle and bustle of an urban environment can take its toll on our mental health. According to a study, urban dwellers have a 20% higher risk of developing mental health problems compared to those living in rural areas. So how can city residents achieve stress relief in their urban setting, and what is the role of nature walks in promoting mental well-being? Let’s take a deep dive into the science of nature walks and stress relief.
Nature Walks: An Overview
Nature walks, often termed as ‘forest bathing‘ in Japan, involve walking or simply spending time in a natural environment as a form of physical activity. Contrary to a busy street walk, a nature walk in a forest environment or a green space provides sensory stimulation that’s quite different from what we get in our urban regions.
The Impact of Nature Walks on Mental Health
A one hour walk in the park can be a potent preventive measure against stress and related mental health problems, research shows. A nature walk group study found a positive effect on the participants’ brain health, a reduction in stress hormone, and improved blood pressure.The mental health benefits are vast, with research showing improved mood, cognition, and overall wellbeing.
Neuroscience of Nature Walks and Stress Relief
Utilising functional magnetic resonance imaging (fMRI), scientists have identified brain regions involved in stress processing, like the amygdala and the subgenual prefrontal cortex. A systematic review of environmental neuroscience literature found decreased activity in these regions after exposure to outdoor natural environments, indicating stress reduction.
Furthermore, nature exposure reduces rumination – a risk factor for mental illness – as observed through a decrease in neural activity in the subgenual prefrontal cortex. This discredits the previously assumed positive relationship between urban exposure and the development of stress-related mental health problems.
Natural vs. Urban Environments: The Evidence
Several studies reveal a causal link between natural settings and mental wellbeing. A study by lead author Bratman et al., used fMRI to compare neural activity in city dwellers after a 90-minute walk in a natural or an urban environment setting. The nature walk group displayed reduced subgenual prefrontal cortex activation, suggesting less rumination or repetitive negative thinking. Once again, studies show the positive effects of walking outdoors.
The Role of Physical Activity
Physical activity, whether indoors or outdoors, contributes to physical and mental wellbeing. However, the “hen and egg problem” in environmental science arises when determining whether the benefits come from the physical activity itself or the nature experience. Growing causal evidence suggests that the nature component plays a significant role.
Strategies for Implementing Nature Walks
Embracing the practice of nature walks is a wonderful way to reconnect with the natural world, even if you live in a busy urban environment. You don’t have to completely uproot your city life to benefit from the calming and rejuvenating effects of spending time in nature. In fact, even amidst the concrete jungle of city centres, there are often green spaces and natural environments that can serve as a peaceful oasis for nature walks.
One way to incorporate nature walks into your urban lifestyle could be to schedule regular walks in local parks or nature reserves. Try to aim for a long walk of at least an hour whenever possible. This allows you to fully immerse yourself in the beauty of nature, taking in the sights, sounds, and smells of the natural world. After all, making this a regular part of your routine can greatly improve your overall quality of life.
Another tip is to join a local walking group. Not only does this foster a sense of community and connection, but it also provides a level of commitment and accountability to your nature walks.
Walking with others can be motivating and enjoyable, as you share the experience with like-minded individuals who appreciate the benefits of being close to nature. You can search for local walking groups in your area or even start your own if there’s a need. This way, you can explore different trails, parks, and neighbourhoods while making new friends along the way.
If there are limited green spaces in your area, don’t worry. You can still enjoy nature walks by seeking out quiet streets lined with trees. These can provide a refreshing and calming atmosphere, even if it’s just for a short stroll. You’ll be surprised at how much a little greenery can uplift your mood and provide a sense of serenity amidst the hustle and bustle of city life.
Try to take advantage of daylight hours to maximise your nature exposure. Sunlight has numerous benefits for our well-being, from boosting our mood to promoting the production of vitamin D.
Going for a nature walk during the day allows you to soak up those natural rays while enjoying the beauty of your surroundings. Plus, the natural lighting enhances the colours and textures of the environment, making your walk even more visually stunning.
By incorporating these tips into your lifestyle, you can easily embrace the practice of nature walks and reap the benefits that nature has to offer, no matter where you live. Remember, nature is all around us, waiting to be explored and appreciated, so lace up your shoes, step outside, and let the wonders of the natural world unfold before you.
Nature Walks for a Healthier, Happier Life
Ultimately, the evidence is compelling. Regular nature walks can contribute to mental health benefits and help city dwellers reduce stress. As city life grows increasingly demanding, understanding the protective role of nature in our physical and mental well-being has never been more critical. It’s time to lace up your walking shoes and start exploring the natural world around you – your brain will thank you for it!
