How hiking supports brain health and wellbeing
Spending time hiking in natural environments does more than provide physical exercise. Research shows that walking in nature can support brain function, emotional regulation, and overall mental wellbeing.
Studies comparing walks in natural settings with walks in urban environments consistently show different outcomes. While both involve physical movement, time spent in nature appears to offer additional mental health benefits beyond exercise alone.
Nature and the brain
One well known study published in the Proceedings of the National Academy of Sciences examined the effects of a 90 minute walk in nature compared with a 90 minute walk in a busy city environment. Participants who walked in nature reported lower levels of rumination, including brooding and repetitive negative thinking, and brain imaging also showed reduced activity in the subgenual prefrontal cortex, a region associated with depression, worry, and persistent negative thought patterns. Participants who walked in the urban environment did not show these changes.
These findings suggest that natural environments can help quiet brain processes linked to stress and low mood, supporting mental clarity and emotional balance.
Creativity and attention
Time in nature may also support creative thinking and attention. A study by researchers Ruth Ann Atchley and David L. Strayer found that participants who spent several days hiking without access to technology performed significantly better on tests of creative reasoning than those who did not, and this improvement is thought to be linked to reduced cognitive overload: natural environments place fewer demands on directed attention, allowing the brain to recover from constant stimulation and information processing.
Self perception and emotional wellbeing
Other research has shown that walking in natural environments can improve self esteem and mood, and exposure to green spaces, particularly areas with water such as rivers or lakes, is associated with greater psychological benefits for many people.
These effects don’t mean hiking is a treatment for mental illness. Rather, time outdoors can support wellbeing by reducing stress, improving attention, and creating space for reflection and recovery.
A supportive tool, not a solution
Hiking isn’t the answer to every challenge, and it shouldn’t replace professional care when support is needed. What it can offer is a practical, accessible way to support mental health as part of a broader approach that includes rest, connection, and appropriate help.
For many people, regular time on the trail becomes a reliable way to support both mind and body. Sometimes, returning to nature provides the mental space needed to feel steadier and more resilient.
Explore related guides
- Five ways hiking supports mental clarity, creativity, and perspective
- How nature and time outdoors can support mental wellbeing
- How nature can alter our sense of time
- Why hiking feels good: Mood, energy, and mental clarity explained
- The benefits of hiking for physical health, mental wellbeing, and connection
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://pubmed.ncbi.nlm.nih.gov/26124129/
Hartig, T., Mitchell, R., de Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35, 207–228.
https://pubmed.ncbi.nlm.nih.gov/24387090/
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212.
https://doi.org/10.1111/j.1467-9280.2008.02225.x
