“Walking… the simple joy of feeling your body in the most primitively natural activity. ”

— Frederic Gros

In today’s fast-paced world, how can we make time for walking, and what benefits does it offer?

As someone who spends much of the day sitting, I've found walking—whether alone or with others—an excellent way to counter the stiffness that comes with long hours of stillness. At the start of a walk, I often find myself lost in thought, my mind racing with worries or distractions. It takes a little time to shift my focus from my busy thoughts to the world around me. Slowly, I begin to notice the ground beneath my feet, the changing weather, and the life of plants and animals around me. I feel the tension melt from my shoulders, my neck, and my legs begin to move with ease. The simple act of walking, one step at a time, feels grounding and restorative.

Even a short walk around the block can be enough to clear your mind and release tension. But longer walks allow you to sink into the rhythm of your body and engage fully with your surroundings. The beauty of walking is that it requires very little equipment—just a good pair of shoes, especially if you're walking on hard surfaces. According to philosopher Frederic Gros, pavements can be “boring to the foot,” as their rigid surfaces transmit the impact of each step up into your body. In contrast, walking on softer, natural paths—whether dirt trails or grassy fields—provides a cushioning effect, which makes walking more comfortable and energizing. On uneven terrain, we naturally become more mindful of our steps, which brings us into the present moment.

Walking for Well-Being

The benefits of walking become even more noticeable when we’re feeling anxious or stressed. When our nervous system is activated—when we’re feeling nervous, tense, or overwhelmed—walking helps calm the body and mind. It stimulates the release of dopamine and cannabinoids, chemicals in our brain that reduce stress and counteract the effects of adrenaline and cortisol.

As you walk, you may notice your thoughts drifting in and out, but the act of walking helps you gently let go of them and focus on the present.

Walking also helps release physical tension. For example, if you notice tightness in your neck or shoulders, walking can help you become more aware of your body and encourage you to relax. You might straighten your spine, release tension in your shoulders, and take a deep breath as you continue your walk. Whether it's the fresh air of spring, the post-rain scent of the earth, or the cool breeze on your face, walking connects you to the natural world and helps reset your mental and emotional state.

Walking as a Tool for Mindfulness and Creativity

Walking has long been valued not just for its physical benefits but for its ability to foster creativity and reflection. Frederic Gros highlights how great thinkers and writers often used walking as a way to stimulate ideas. The philosopher Nietzsche even said, "We write well only with our feet." Walking, he suggests, allows the mind to wander freely and make unexpected connections.

In his book A Philosophy of Walking, Gros describes how some writers would take long walks, using the movement as a kind of mental exercise to refine their ideas. Gros also recommends walking uphill, as the physical effort of ascending mirrors the mental effort required to solve problems or overcome challenges. This movement—of advancing step by step, then pausing to regain balance—can help bring clarity to complex thoughts.

Walking as Meditation

Walking mindfully has been a part of many spiritual traditions. For example, in Buddhism, walking meditation is a practice where each step is paired with focused attention on the breath, the movement of the body, and the present moment. Zen Master Thich Nhat Hanh encourages us to walk with a relaxed, calm mind, saying that “walking only with your feet is quite relaxing.” Walking can become a form of meditation, allowing us to quiet our minds and connect deeply with the world around us.

The Japanese practice of Shinrin-Yoku, or “forest bathing,” is another example of walking as a mindful, meditative experience. This practice involves immersing oneself in nature, paying close attention to the sights, sounds, and smells of the environment. Research has shown that spending time in natural spaces can lower stress levels, reduce anxiety, and boost overall well-being. A study in Japan found that people reported better emotional and psychological health after spending time walking in forests compared to urban areas (Takayama et al., 2014).

Health Benefits of Walking in Nature

Studies show that walking in nature is not only good for the mind but also for the body. Spending time in natural landscapes, such as forests, mountains, or beaches, helps activate the parasympathetic nervous system—the part of the body responsible for relaxation and recovery. This is in contrast to urban environments, which tend to be overstimulating and can raise blood pressure and stress levels. In nature, the calming effect is clear: walking in green spaces can reduce blood pressure, lower stress, and improve overall mental health (Barton, Hine, & Pretty, 2009).

In places like Canada, the UK, the US, and Australia, walking in nature is being increasingly prescribed as a form of therapy to reduce conditions such as high blood pressure, cardiovascular disease, and anxiety (Jimenez et al., 2021). In New South Wales, Australia, programs like NatureFix are helping people engage with nature by offering trails designed to encourage mindfulness and relaxation. These trails are built in collaboration with local councils and incorporate walking meditation techniques to deepen the experience.

Walking Together: Connecting with Nature and Each Other

Walking with others can also be a shared, enriching experience. For example, I’ve recently been walking with a friend who is passionate about birdwatching. Birdwatching encourages us to pause and listen carefully to the subtle sounds of birdsong, to notice their movements, and to engage our senses in a way that brings us fully into the present moment. It’s a reminder that walking is not just a way to exercise—it’s an opportunity to slow down, be present, and appreciate the beauty around us.

South Australia, for example, offers a wide range of walking experiences, from local parklands to extensive national parks. The city of Adelaide’s parklands are designed to encourage a close connection with nature, offering an urban oasis where people can walk, relax, and reflect. With over 800 walking trails featured on the Walking SA website, there’s something for everyone, from short walks to challenging hikes. Whether you're seeking solitude or a shared experience, walking provides a simple yet profound way to reconnect with nature and nourish your body and mind.

In Conclusion

Walking in nature is a powerful tool for improving both mental and physical health. It offers a simple, accessible way to manage stress, enhance creativity, and connect with the world around us. Whether it’s a quick stroll around the block or a weekend hike, taking time to walk—mindfully and with intention—can make a real difference in how we feel, think, and live.

References:

Barton, J., Hine, R., & Pretty, J. (2009). The health benefits of walking in greenspaces of high natural and heritage value. Journal of Integrative Environmental Sciences, 6(4), 261-278.

Gros, F. (2023). A Philosophy of Walking. Verso Books.

Jimenez, M. P., et al. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790.

Takayama, N., et al. (2014). Emotional, restorative and vitalizing effects of forest and urban environments at four sites in Japan. International Journal of Environmental Research and Public Health, 11(7), 7207-7230.

A case for walking: A path to better health and wellbeing