After the recent incredibly hot and steamy week, it is nice to read something positive about nature. A recent review of studies found that taking a walk in a forest is good for us in a number of ways: reduces stress, improves our mood, and good for our physical health (e.g., lowers blood pressure, benefits immune system). It shouldn't be a surprise that walking in nature is soothing.
A recent presentation at the American Psychiatry Association (APA) annual meeting discussed a review of 15 studies looking at the health benefits of walking in a forest. While the length of time varied in each study, it was generally 2 walks per week, 2 hours at a time. The health benefits were so clear that the researchers said such walks are therapeutic and could be viewed as forest therapy.
While most of us call it a walk in nature or a walk in the woods, the Japanese refer to it as shinrin yoku, which translates as forest bathing. They have long-recognized the health benefits of shinrin yoku, and doctors prescribe forest bathing to stressed people to "recharge and recover". Some doctors in the US also recommend prescribing walks in nature (nature prescribed) - Park Rx America
From Medscape: Growing Evidence for the Healing Power of ‘Forest Therapy’
Spending time in a forest — an experience known as Shinrin-Yoku, or “forest bathing,” in Japan where the practice originated — can lift mood, reduce stress, and promote physical health, a new literature review suggested.
Most of the studies included in the review reported moderate to strong effect sizes, using validated measures such as the Profile of Mood States (POMS) and physiological indicators like blood pressure.
Taking a walk in the forest appears to be beneficial and may have therapeutic potential, said study investigator Donovan Dennis, a third-year medical student at Michigan State University, East Lansing, Michigan. It’s something physicians could consider prescribing to their patients, he told Medscape Medical News.
More than half of the world’s population lives in urban environments, where managing stress and maintaining a positive mindset during crises can be difficult. Over time, chronic stress can contribute to anxiety and fatigue.
In response, experts are increasingly exploring alternative and holistic approaches to mental well-being, spurring research into the psychological benefits of immersing oneself in nature, particularly forest settings.
Japan has been a leader in this movement. As of 2019, the country had designated approximately 60 official forestry therapy trails.
The review included 15 studies conducted in Japan, the United States, Poland, and several other countries. Study designs varied: One was a meta-analysis, three were systematic reviews, and the remaining 11 were observational studies or randomized experimental models.
Most participants were considered “healthy,” although some studies included individuals “with depressive tendencies,” said Dennis. The study populations also varied by setting — for example, one study focused on healthcare workers, while another involved patients from a psychiatric hospital.
Although all of the studies examined forest bathing, typically defined as walking in a forest, the practice itself lacks a standardized definition, Dennis noted.
Most of the studies involved walking in a forest for about 2 hours, twice a week. However, durations varied — some had participants walk for as little as 10 minutes, while others extended sessions to 3 hours, said Dennis.
The analyses generally showed positive effects of forest therapy on mental health, with some studies also reporting benefits for the cardiovascular and immune systems, as well as improvements in inflammation and antioxidant activity.