Tired? Try 20 Minutes Walking in Nature and See What Happens

In the modern world, where we are surrounded by screens, noise, and daily stresses, nature offers a simple and powerful solution for improving our mental health: daily walks in nature. Numerous studies show that even just 20 minutes a day can make a significant impact on our emotional, mental, and physical state. So why does this happen, and how to start?

The Science Behind Walking in Nature

Being in nature affects the body and mind in several key ways:

Reducing Stress Levels (Cortisol):Research shows that exposure to nature reduces levels of the stress hormone cortisol, leading to feelings of calmness and tranquility.

Improving Mood:Walking in fresh air increases the production of serotonin (the "happiness" hormone) and improves overall mood.

Boosting Attention and Concentration:Being in nature helps "reset" the brain and improves concentration, especially for those who spend long hours in front of screens.

Enhancing the Sense of Belonging and Connection to the Environment:Being in nature increases the feeling that we are part of something larger, reducing feelings of loneliness and anxiety.

The Benefits of 20 Minutes a Day

Even short periods of time in nature can make a big change:

Reducing Anxiety and Depression: Regular time spent in nature has been found to be linked to a reduction in feelings of anxiety and depression, even for those dealing with emotional disorders.

Improving Sleep Quality:Fresh air and movement help you fall asleep faster and enjoy deeper sleep.

Strengthening the Immune System:Exposure to nature and sunlight regulates vitamin D levels in the body, which is important for the immune system.

Tip: Walking in a park, by the beach, or in a forest can provide the same benefits – no need to travel far.

Why Specifically in Nature?

Walking in nature has a unique impact compared to walking in urban areas:

Reducing Visual and Auditory Noise:Nature offers peaceful scenery and natural sounds that relax the mind.

Connecting to the Body:Nature creates a feeling of relaxation and helps you pay attention to your breathing and body sensations.

Change in Environment: The changing scenery of nature – flowers, trees, water – inspires and increases feelings of calm.

How to Start?

Incorporate It Into Your Routine:Try adding 20 minutes of walking in the park, near your home, or in a nearby forest as part of your daily routine.

Pay Attention to Location:Choose quiet places with lots of greenery and fresh air.

Disconnect from Screens: During the walk, turn off your phone and focus on the environment. Pay attention to sounds, sights, and smells.

Go Alone or with Friends:A solo walk allows for thinking time, while walking with friends can boost your mood.

Examples of Simple Daily Walks

A short stroll in the city park.

Walking along the beachfront promenade.

A short daily route near a forest or a green area close to home.