By: angiehongmn
Outdoor Adventures, , , , , ,

The Science of a Walk

On New Year’s Day, we climbed into the car, drove across the river, and wandered into Narnia. The snow was deep in the prairie and the air cold enough to sting our faces with the slightest wind. We hustled to the tree line and found a wonder-world where snow clung to branches and the trail lay smooth and untrammeled by feet. My son was trying out his new snowshoes – a present from Santa – and we hiked down to the river a mile below with relative ease. (It is always easy when you’re going downhill!) There, we saluted an eagle, held our breath as the dog raced across a not-quite-fully frozen backwater channel, and gasped as two large white swans soared overhead.

For the return journey, Charlie suggested an alternative route that took us off the trail, up a hill, and even deeper into the forest. We scrambled up one hill after another, each one seemingly steeper than the last. Our calves burned as we climbed, tripping over fallen logs that were hidden by the snow and grasping for sturdy young birch trees to use as rungs on a ladder. I gave thanks for the thick fabric of our snow pants, which protected our legs from the prickly ash and raspberry brambles.

Finally, after more than an hour of scaling, trudging, wandering, and wishing, we reached the edge of the prairie and made our way back to the car. We both agreed that it had been one of the best days of our week.

Going for a walk is good for your body, mind, and soul. Additionally, research shows that the benefits are even greater if you’re able to take that walk outside in nature. A meta-analysis of 39 scientific studies found mental health benefits from walking in 98% of the studies, physical health benefits in 83% of the studies, and cognitive health benefits in 75% of the studies (Nejade, Grace, and Bowman 2022). In addition, the London-based research team also found that being in nature, having easy access to parks and trails, and the absence of noise and air pollution made people more likely to walk and more likely to experience physical and mental health benefits.

Science show that going for a walk provides physical, mental, and cognitive health benefits. The positive impact is even bigger if your walk takes you out into nature.

In fact, the impact of taking a walk in nature is so strong that you can actually even see it in brain scans. Researchers at Stanford University compared two groups of people – one that walked for 90-minutes in a natural area with trees and plants, and one that walked for 90-minutes in a high-traffic urban setting along a four-lane road (Bratman 2015). Both groups experienced the same physiological impacts to their circulation, blood pressure, and blood sugar levels. However, the ones who walked in nature had less neural activity in the subgenual prefrontal cortex of their brains, which is the region associated with negative emotions. As a result, the nature-walkers reported better moods with less anxiety, and demonstrated better working memory when given a survey and quiz after their walk.

During the winter, snow pants will help you to enjoy the outdoors more comfortably. If you’ll be very active (ie. snowshoeing or skiing) you’ll want lightweight, breathable layers, but should still plan on wearing a hat and gloves or mittens.

With all of that said, staying active outdoors during the winter does take a little extra effort. In addition to wearing a winter jacket, hat and mittens, I recommend buying yourself a pair of snowpants to help keep your legs warm. As an added bonus, they’ll protect you from brambles, provide extra padding if you fall, and make it easier to slide down a hill on your bottom if the occasion arises.

Traction cleats are another investment I’d recommend to make your winters safer and more enjoyable. Ranging in price from $9 to $85, these cleats can be strapped on over your boots or shoes and help to keep you from falling when you’re walking on icy sidewalks and trails.

Lastly, consider snowshoeing as an alternative way to explore the outdoors during the winter. Walking in snowshoes is great exercise and you can even use them to go off trail and across frozen wetlands and snowy fields. A few local places that rent snowshoes include:

Want to walk with friends? Check out one of these upcoming events, hosted by local organizations:

Get outdoors and go for a walk. Your body and mind will thank you!