Embracing Nature's Healing Touch: The Power of Short Walks

Written by: Claudia Haller NBC-HWC

Living here in Switzerland, I've found immense relaxation and rejuvenation in the simple act of taking short walks outside. I am fortunate to be surrounded by breathtaking natural beauty and going on walks is a wonderful opportunity for me to take advantage of that. Outdoor walks have become an integral part of my routine, providing me with an energy boost when I’m tired and a profound sense of connection to the world around me when I feel lost. You wouldn’t believe the ways that time spent in nature can answer questions you didn’t even know you had!

​As we navigate the demands of our busy schedules, it can become very easy to overlook our well-being. Oftentimes, it seems that there are too many other things to prioritize. However, we fail to recognize that we can not be fully present in any of those obligations without first taking care of ourselves. Incorporating short walks in nature can be a transformative self-care practice. This short period of time spent alone and outdoors can offer a reprieve from the hustle and bustle of daily life while also fostering a deep internal sense of calm and balance.

The “Why”
Understanding the Science Behind Nature Walks:
Recent research has shed light on the profound benefits of spending time in nature, particularly for mental health. Pair these with the positive mental health impacts of general physical activity and you’ve got plenty of reasons to go on nature walks! Studies have shown that even brief walks in natural settings can reduce stress, anxiety, and depression. The sensory experience of being outdoors, from the gentle rustle of leaves to the vibrant colors of wildflowers, has a therapeutic effect on the mind, promoting relaxation and emotional well-being.

The Long-Term Benefits:
Over time, consistent short walks in nature can yield profound improvements in mental health and overall well-being. Making this activity part of your routine repeatedly allows you to reap the benefits causing them to be impactful and long-lasting. From reduced stress levels to enhanced mood and increased happiness, the positive effects are wide-ranging and far-reaching. By prioritizing your well-being and embracing the healing power of nature regularly, you can continually cultivate a deeper sense of vitality and resilience for the rest of your life! How beautiful is that?!

The “How”
How to Integrate Short Walks into Your Busy Schedule:
Incorporating short walks into your daily routine doesn't have to be daunting. Your short walk should be something you look forward to, not another task to check off of your to-do list. Start with just 10 minutes a day, whether it's a stroll through your local park or a leisurely walk around your neighborhood. Most importantly, consistency is key, so schedule your walks like you would any other important appointment. Putting this in your calendar means it won’t budge or fall through the cracks to make room for other things. By making them a non-negotiable part of your day, you'll soon see why this simple yet powerful practice is so important.

Mindfulness During Walks:
When taking walks in nature, I would highly encourage you to leave your headphones at home. Rather than listening to music, calling a friend or learning from a podcast, focus on practicing mindfulness. Start by paying extra attention to your surroundings or honing in on the various sensations of each step. Take deep breaths and allow yourself to fully immerse in the present moment. You could also use your time outdoors to reflect on what you're grateful for, shifting your perspective from stressors to sources of joy and abundance in your life. Spending your walk-break with your thoughts will only add to the psychological benefits of walking in nature.

Overcoming Barriers to Walking:
One of the main reasons that our plans tend to shift or we break promises to ourselves is a change in circumstances. “I can’t walk because it’s raining”, “I don’t have enough time to go far”, “It’s too dark to go out now”. Don’t let yourself make excuses!! In advance, address common barriers to walking by investing in suitable gear for different weather conditions and choosing well-lit, populated paths for safety. Tailor the length and pace of your walks to your physical abilities, focusing on relaxation rather than exertion. Remember, the goal is to nourish your mind and body, not to push yourself beyond your limits.

Enhancing Your Walks:
If you think a routine like this sounds boring, just know that there will always be a way to make your activity more exciting!! Keep your walks engaging by exploring new paths and inviting friends or family members to join you. You may also consider using apps that identify local flora and fauna, adding an educational element to your outdoor excursions. By infusing variety and companionship into your walks, you'll stay motivated and inspired to make this practice a regular part of your routine.

As mentioned above, every challenge is made easier with a motivational partner. I would personally love to support you in your health journey with goal setting and achieving! To learn more about my skills and specializations, check out my bio attached as a paragraph at the bottom of this blog. I look forward to connecting with you!

By taking the time to reconnect with nature and prioritize your mental health routinely, you'll discover a newfound sense of peace and vitality that finds its way into every aspect of your life. Continuing to make small walks a part of your daily life will give you the opportunity to reap the benefits for many years to come. Let the beauty of the natural world be your guide and embrace all that it has to offer you in your walk of life!

As promised earlier, here are my qualifications:
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.

Additional Resources:
If you’re anything like me and are still stuck in snowy temperatures, I know what you’re thinking… How does this look during the winter? I actually have a blog from a while back that talks all about spending time outdoors in the winter months, check it out here.

One of the best things about outdoor walks is that they are completely free! Therapists and personal trainers both cost money, but nature walks are accessible and affordable. Increased exposure to green space improves overall health, reduces cortisol and can be an extremely beneficial mental health resource. To learn more about how green space particularly impacts anxiety and depression, check out this AADA article.
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Disclaimer: This blog post aims to provide a comprehensive overview of the benefits of exercise for individuals with ADHD and practical tips for incorporating physical activity into their lives. Remember, it's important to consult with a healthcare provider before starting any new exercise regimen.