Take a walk on the wild side

As new research reveals just how important walks in woodland and green spaces are for mental health, Debbi Marco discovers how to make the most of the great outdoors

It’s common knowledge that getting some fresh air can make you feel better if you’re feeling down or tired. And now research has shown just how much impact nature can have on our mental health.

A report from Forest Research estimates that woodland walks currently save the NHS an astonishing £185million a year in mental health costs. The groundbreaking research takes into account the reduction in GP appointments and prescriptions, along with reduced hospital and social service care and the cost of lost work days due to stress or depression.

“Walking in natural environments has the ability to boost mood, engaging us in a full sensory experience that is both grounding and anchors us in the present,” explains psychologist Lee Chambers (leechambers.org). “Hearing, smelling and seeing nature helps us feel more connected, reduces stress and restores our ability to be attentive.”

So if you’ve got a bad case of the January blues, don’t slump on the sofa – grab your coat and try these easy ways to enjoy the wellbeing benefits of the world around you.

Take an awe walk

Instead of just heading out for a walk, make the decision to seek out a feeling of awe as you stroll and really focus on something incredible that you see.

It could be a beautifully shaped tree, an amazing view from a hilltop or a majestic building or bridge. Stop and take the time to mindfully notice your chosen view. Allow yourself to be amazed instead of letting it pass you by as it might on a regular walk.

“Life moves at a million miles, so it’s not often we slow down and really look at things,” says Matt Wallace, founder of Clarity Walk (claritywalk.co.uk), a social enterprise that improves mental health through digital detox walks.

“Whether it’s a tree, the flow of a river or a unique rock, find something to admire. Nature gives you time to reflect on and appreciate what you’ve got.”

TOP TIP: Turn off your phone so you’re not distracted. Breathe in for six, out for six. Try to mindfully notice any smells, sounds and shapes around you.

Find a special place

Choose a special place that you can visit regularly. It might be a wood or pond, or even the view from your favourite bench in the park. Notice any noises such as rustling branches or the crunch of leaves underfoot. Try to visit your chosen spot at least once a month. Notice how it changes with the seasons or the weather. Document it with sketches, photos and words. Watching the cyclical change of the seasons will help you move forward as you connect with ever-changing nature and let you realise that your low mood will pass.

■TOP TIP: Have a dedicated notebook where you jot down sketches or thoughts each time you visit your chosen spot. When you’re feeling overwhelmed or low and can’t get to your special place, turn to your book to be inspired by what you’ve seen.

Embrace the night

It’s easy to stay huddled indoors when night-time falls, but one evening, grab a friend (in order to stay safe) and head outside for a nocturnal stroll.

However well you think you know your local area, there’s a whole new side to it once the sun goes down. See if you can spot any foxes or badgers.

And don’t forget to look up at the sky. The moon can be incredibly powerful and on a clear evening you should be able to spot some stars and perhaps even a planet.

Night walks are also a great way to stay active in the winter months.

“There’s no such thing as bad light or weather,” says Matt Wallace.

“Simply wrap up and grab a torch. Just 20 minutes of evening walking will set you up for the next day.”

■TOP TIP: Download a stargazing app, such as Star Walk, to help you identify the constellations shining above you.

Go plogging

Plogging is the Swedish combination of jogging and litter-picking (plocka upp in Swedish). It is a winning mix, as you’ll be cleaning up your environment while also getting some endorphins through running and being out in the fresh air.

You can either go it alone – make sure you wear gloves or use a litter picker and take a recyclable bag – or find an organisation such as goplogging.org that arranges social events and meet-ups.

■TOP TIP: Set up a plogging group in your local area. That way, you can help others get the benefits of connecting with nature and making a difference.

Walking meditation

“A walking meditation is a great way to combine the proven benefits of meditation with the health benefits of the outdoors,” says meditation teacher Kristy Lomas, founder of The Ki Retreat.

“It’s a good alternative for people who feel they can’t sit to meditate, and can make some people feel as though they’re achieving more while finding joy in everyday moments.”

To give it a go, head outside and tune in to your body. Are you carrying any tension? Do you feel relaxed? How fast are you walking? Are your steps even? Notice any sensations as your feet touch the ground. Are your arms swinging? Now take each sense in turn. Do you hear the rustle of leaves or birdsong? Tune in to these sounds and follow them for as long as you can. Notice the colours and textures of what’s around you. Let your attention turn to trees, plants, buildings, animals, people, the sky, the grass. Can you feel the warmth of the sun or a breeze on your skin?

If one sense brings you particular joy, then focus on it.

■■TOP TIP: Your mind will start to wander so bring it back to either the pattern of your footfall or your breath as it leaves and enters your body.

‘‘ The moon can be incredibly powerful and on a clear night you may spot a planet