The Power of Stepping Outside: Why Outdoor Walking Supports Better Mental Health
— By Brian Mears, DNAP, APRN, CRNA, PMHNP-BC
As we observed Mental Health Awareness Month in May, it’s worth pausing to reflect on something profoundly simple—and yet often overlooked—in our modern lives: going outside.
In a world of gym memberships, virtual workouts, and treadmill routines, we sometimes forget the restorative power of just stepping outdoors. But research consistently shows that walking outside—especially in natural environments—can significantly improve both mental and physical well-being.
Nature as Medicine: Why Walking Outside Matters
Outdoor walking offers unique benefits beyond what you get on a treadmill. A 2015 study published in Proceedings of the National Academy of Sciences found that individuals who walked for 90 minutes in a natural setting had significantly reduced activity in the subgenual prefrontal cortex, a brain region associated with rumination—a key factor in anxiety and depression (Bratman et al., 2015).
Meanwhile, treadmill walking, while beneficial for cardiovascular health, does not deliver the same neurological benefits. Natural settings lower cortisol levels, reduce inflammation, and stimulate the parasympathetic nervous system, which governs rest and recovery (Twohig-Bennett & Jones, 2018).
Key benefits of walking outside:
Reduced symptoms of anxiety and depression
Improved attention and cognitive performance
Enhanced creativity and memory recall
Decreased blood pressure and stress hormones
The Power of Walking After Meals
Pairing outdoor walking with a daily routine—such as a post-meal stroll—amplifies the benefits. Walking after eating has been shown to improve digestion and help regulate blood sugar.
A 2013 study published in Diabetes Care found that three 15-minute walks after each meal significantly reduced 24-hour glucose levels in older adults at risk for impaired glucose tolerance. This strategy was more effective than one continuous 45-minute walk earlier in the day (DiPietro et al., 2013).
Why does this matter for mental health? Because blood sugar spikes and crashes are directly tied to mood swings, irritability, and anxiety. Stabilizing glucose through gentle activity helps support more consistent energy and emotional regulation throughout the day.
Sunlight, Sleep, and Serotonin
Walking outdoors also helps regulate your circadian rhythm. Exposure to natural sunlight—especially in the morning—triggers serotonin production, a neurotransmitter critical for mood stability. Increased serotonin leads to improved sleep quality at night and better emotional regulation during the day (Chellappa et al., 2011). This is especially important for individuals struggling with seasonal affective disorder (SAD) or depression.
Make It a Habit: Simple Steps to Mental Clarity
Here are three easy ways to integrate outdoor walking into your daily routine:
Walk after each meal, even if just for 5–10 minutes. Aim for a peaceful stroll outside when possible.
Start your morning with a walk around the block. Let your eyes take in natural light to set your internal clock.
Choose green spaces when possible—parks, trails, tree-lined sidewalks. Research shows these enhance mental health more than urban settings.
Reconnect with the World Around You
In today’s overstimulated world, a simple outdoor walk is one of the most effective ways to reset your mind and body. It’s free, accessible, and incredibly powerful.
Don’t underestimate the healing that can happen just by stepping outside. A daily walk may not solve every problem, but it could be the grounding rhythm your mind and body need to heal, focus, and flourish.
Need Help?
If you’re struggling with anxiety, depression, burnout, or brain fog, you’re not alone—and you don’t have to figure it out on your own. At Alleviant, we offer comprehensive, personalized care that gets to the root of your symptoms. Our team combines brain-based diagnostics like spectral EEG (sEEG) with integrative psychiatric services, therapy, health coaching, and NeuroSync™ to help you heal from the inside out. Click below to schedule an appointment and take the first step toward optimizing your mental wellness.
References
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112
Chellappa, S. L., Steiner, R., Oelhafen, P., Lang, D., Götz, T., Krebs, J., … & Cajochen, C. (2011). Acute exposure to evening blue-enriched light impacts on human sleep. Journal of Sleep Research, 22(5), 573–580. https://doi.org/10.1111/jsr.12050
DiPietro, L., Shuford, D., & Mietus-Snyder, M. (2013). Three 15-min daily postmeal walks reduce 24-h glucose levels in older people at risk for impaired glucose tolerance. Diabetes Care, 36(10), 3262–3268. https://doi.org/10.2337/dc13-0084
Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030