A little bit about why I do what I do....
Without a doubt, exercise and Mother Nature are powerful healing modalities. With dedication to finding practices that promote the well-being of my clients, I am consistently amazed by the therapeutic impact of walk-and-talk sessions.
It seems pretty obvious: combining therapy, physical activity, and nature should lead to more holistic, robust outcomes. Not to mention, clients’ goals often involve increasing health-related habits such as getting out of the house or exercising. Even the simple, physical movement of placing one step in front of another can be likened to the metaphor of “moving forward” in one’s own life.
Chances are, the media has already bombarded you with reasons as to why you should get outside and go exercise: decreased blood pressure, heightened mood, greater self-esteem, and a reduction in depressive symptoms … to name some. But how these factors influence our well-being is a discussion that often lies dormant.
Simply put, taking a nature walk de-activates areas of the brain associated with mental strain and distress. Neurologically speaking, research has shown that 90-minute walks in non-urban settings are associated with reduced neural activity of the subgenual prefrontal cortex - a part of the brain associated with rumination (Bratman, N., Hamilton, P., Hahn, S., Daily, C., & Gross, J, 2015). Therefore, slowing down these parts of the brain may allow individuals to experience relief from cognitive processes associated with significant mental and emotional distress.
An escape from urban settings also gives your mind a chance to re-charge, so that you can effectively problem-solve and deal with stressful situations. Unfortunately, our busy lives often require Directed Attention: an energy-consuming state triggered by the stimulation of technology, bright and colourful lights, traffic etc. (Alter, 2013). Being in nature, however, provides our brain with the opportunity to switch into an Involuntary Attention mode. When we are in this “mental space” our fatigued brains are given some seriously needed down-time.
Lastly, the physical act of walking increases blood flow to the brain, which may help clients in the process of problem solving and strategizing (DeAngelis, 2013). Some people may also find that walking side-by-side is a much less intimidating experience than face-to-face therapy (DeAngelis, 2013). Additionally, being out in the world gives individuals the opportunity to practice new skills in a more realistic setting (as opposed to a clinic), as well as the opportunity to engage in certain kinds of exposure therapy.
But in my opinion, the best thing about all this research is that getting physical activity + going outdoors is something that almost everyone can do.
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Found this interesting? Read more at:
Alter, A. (2013). Drunk Tank Pink: And Other Unexpected Forces that Shape How We Think, Feel, and Behave. New York: Penguin Books.
Armstrong, K., & Edwards, H. (2004). The effectiveness of a pram‐walking exercise programme in reducing depressive symptomatology for postnatal women. International journal of nursing practice, 10(4), 177-194.
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.
DeAngelis, T. (2013). A Natural Fit. APA Monitor on Psychology. 44(8), 56. Retrieved from http://www.apa.org/monitor/2013/09/natural-fit.aspx
Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International journal of environmental health research, 15(5), 319-337.
Scully, D., Kremer, J., Meade, M. M., Graham, R., & Dudgeon, K. (1998). Physical exercise and psychological well being: a critical review. British journal of sports medicine, 32(2), 111-120.