March 29th is National Take a Walk in the Park Day! Celebrate by stepping outside and enjoying the great outdoors. With many of us spending the majority of our workdays indoors and limited time in nature due to the pandemic, it’s crucial to prioritize outdoor activities for our physical and mental well-being. Research consistently highlights the importance of nature walks, revealing numerous health benefits. Here are 8 science-backed advantages of walking in nature that you can start enjoying today!

1. Burn Calories Effectively

Walking is an excellent way to burn calories, aiding in weight management or weight loss. The number of calories burned during a walk varies based on factors such as duration, intensity, body weight, age, and gender. Incorporating regular walks into your routine can significantly contribute to your caloric expenditure.

2. Reduce the Risk of Heart Disease

Regular physical activity, like walking, plays a vital role in decreasing the risk of heart disease and stroke. The American Heart Association recommends walking for just 30 minutes a day, five times a week to enhance heart health and lower the chances of preventable diseases. Prioritize your heart health by making walking a habit!

3. Strengthen Bones and Joints

Walking is a weight-bearing exercise that strengthens bones and reduces the risk of osteoporosis. It also lubricates and fortifies the muscles surrounding your joints, easing joint pain and enhancing overall mobility. Whether you’re on a hiking trail or a city sidewalk, every step counts toward healthier bones and joints.

4. Increase Muscular Strength and Endurance

Regular walking helps build muscular strength and endurance, improving your overall fitness and boosting your metabolism. This functional strength enhances daily activities, making everyday tasks easier and helping prevent injuries. Whether outdoors or indoors, walking engages your muscles effectively.

5. Improve Aerobic Fitness

Walking is an excellent form of cardiovascular exercise, promoting heart, lung, and muscle health. To optimize aerobic fitness, aim for moderate-intensity walking sessions that challenge your heart and lungs. Over time, this practice can lead to significant improvements in your overall fitness levels.

6. Reduce Stress and Anxiety

Spending time in nature has been shown to significantly reduce stress and anxiety levels. Research indicates that being in forested areas, as opposed to urban settings, can lower cortisol levels—a key marker for stress. Even if you can’t venture outside, a view of nature from your window can still help alleviate stress.

7. Boost Creative Thinking

Walking can enhance creativity and clear your mind. Studies suggest that individuals who walk, especially outdoors, tend to think more creatively than those who remain seated. Whether you’re brainstorming or seeking inspiration, a nature walk could be just what you need.

8. Improve Short-Term Memory

Research has demonstrated that walking in nature can enhance short-term memory compared to walking in urban environments. If your daily routine confines you to a bustling city, prioritize time in nature to give your memory a boost.

Embrace Nature, Even Indoors

If the weather isn’t favorable for outdoor walks, you can still enjoy the benefits of walking indoors. Use a treadmill or elliptical to maintain your walking routine. Check out our 15-Minute Manual Treadmill Workout for Beginners or the Ultimate 20-Minute Elliptical Workout for a great indoor walking session.