Hiking and mental health: how walking in nature improves your emotional well-being
The connection between humans and nature is deep and ancient. In an age where stress, anxiety and digital overload are part of everyday life, hiking is a simple tool, accessible to almost everyone, for improving emotional well-being.
Walking in the mountains is not only good for the body, it is also very good for the mind.
A natural antidote to stress
Several studies have shown that contact with nature significantly reduces levels of cortisol, the stress hormone. A report by Stanford University (Bratman et al., 2015) revealed that people who walked for 90 minutes in a natural environment showed a decrease in activity in an area of the brain related to repetitive negative thoughts, compared to those who walked in an urban environment.
Walking along trails surrounded by vegetation, water or mountains stimulates the senses in a much calmer and more positive way than the urban environment, allowing us to disconnect from the visual and auditory overload of cities. This translates into an improvement in mood and a sense of inner peace.
A boost to mood
Hiking is also linked to the release of endorphins, the well-known ‘happiness hormones’. Moderate physical activity, such as a walk in the mountains, has an antidepressant effect recognised by the medical community. In fact, according to the UK’s National Health Service, regular exercise can be as effective as antidepressant medication in mild to moderate cases of depression.
In addition, spending time outdoors in natural sunlight promotes the production of vitamin D, an essential nutrient for the nervous system, whose deficiency has been linked to mood disorders.
Improved attention and creativity
Another benefit of hiking is its restorative effect on attention span. The ‘Attention Restoration Theory,’ formulated by psychologists Rachel and Stephen Kaplan, suggests that natural environments allow the mind to rest from constant overstimulation. This not only improves concentration but also enhances creativity. A study by Ruth Ann Atchley and David L. Strayer (2012) showed that people who spent four days disconnected in nature without electronic devices improved their creative ability by 50%.
Social and personal connection
Walking in a group in the mountains strengthens social bonds. Shared walks promote conversation, mutual support and a sense of belonging. On the other hand, those who choose to walk alone find an excellent opportunity to reconnect with themselves, organise their thoughts or simply enjoy the silence.
Both options are beneficial from a psychological and emotional point of view. The important thing is that each person finds their own pace and enjoys the environment consciously.
Hiking does not require large investments or technical skills. Good boots, such as those from Chiruca, appropriate clothing and a desire to get moving are enough to start a routine that can change not only the way you see the world, but also the way you feel in it.
Walking in nature is not just a sport: it is an act of self-care.