As interest in holistic and movement-based therapies grows, many practitioners and clients are exploring new ways to enhance traditional talk therapy. One emerging approach is outdoor walking therapy — a therapy form that involves walking in natural environments during a classic talking therapy session. By combining the benefits of physical activity, exposure to nature, and the structure of talk therapy, this approach offers a unique and accessible way to support both mental and physical well-being. In this article, we’ll explore the key benefits of walking therapy, how it works in practice, and what individuals and therapists should consider when integrating walks in nature into the therapeutic process.

The Foundations of Outdoor Walking Therapy

Outdoor therapy is not a replacement for conventional talk therapy, but rather an alternative format that incorporates physical movement and natural environments into the therapeutic process. Sessions typically take place in parks, wooded trails, or other accessible green spaces, where the therapist and client walk side by side while engaging in guided conversation. This approach offers several potential benefits:

1. Mental Health: Reducing Stress and Enhancing Mood

   Multiple studies have shown that time spent in nature can lead to reductions in stress and anxiety. Natural settings tend to reduce activity in brain regions associated with rumination — repetitive negative thinking that often contributes to depression and anxiety. At the same time, exposure to green spaces is associated with lower cortisol levels and improved mood. Walking also supports mental well-being by influencing brain chemistry. Physical activity increases the release of endorphins, dopamine, and other neurotransmitters that contribute to a sense of well-being.

2. Physical Health: Encouraging Movement and Cardiovascular Health

   Walking outdoors offers a gentle, low-impact form of exercise that can contribute to overall physical health. In addition to supporting cardiovascular fitness, regular walking is associated with improved sleep, enhanced immune function, and reduced inflammation. When therapy is combined with walking, clients benefit not only from emotional processing but also from the physiological benefits of movement. For clients who are sedentary or physically inactive, incorporating movement into their routine can be a manageable and sustainable approach.

3. Therapeutic Process: Changing the Dynamics

   The format of walking side by side, rather than sitting face to face, can create a more relaxed dynamic. Clients may feel less pressure to maintain eye contact or respond immediately, which can encourage more natural reflection and disclosure. Additionally, walking can help people access thoughts and emotions differently, sometimes leading to insights that may not emerge in a traditional office setting.

4. Cognitive and Creative Benefits

   Walking in natural settings also appears to support cognitive flexibility — the ability to shift perspectives, adapt to change, and solve problems. Several studies have suggested that time in nature improves attention span, memory, and creativity. This may be especially helpful for individuals navigating complex emotional challenges, as the ability to think more flexibly can contribute to improved coping and decision-making.

When Outdoor Therapy Might Be Beneficial

While outdoor walking therapy can be adapted to various contexts, it may be beneficial for:

• Individuals experiencing mild to moderate symptoms of anxiety, stress, or depression.

• Clients who benefit from movement or who feel constrained in office-based settings.

• Those seeking a more holistic or integrative approach to therapy.

• People dealing with grief, life decisions, or burnout.

Summary of Benefits of Outdoor Therapy:

For therapists and clients interested in outdoor walking therapy, there are a few helpful considerations to keep in mind:

• Environment: Choose safe, accessible routes with minimal noise and distractions. Nature trails, parks, or botanical gardens are commonly used settings.

• Comfort & Consent: Not all clients are comfortable with walking therapy. It’s important to discuss preferences, physical limitations, and any safety concerns in advance.

• Boundaries & Confidentiality: In public settings, maintaining confidentiality may require adjusting how sensitive topics are discussed.

• Pace & Structure: The pace of the walk should be tailored to the client’s comfort. Sessions can alternate between walking and periods of reflection or sitting.

• Weather & Accessibility: Have alternatives in case of bad weather or limited mobility (e.g., greenhouses, indoor walking areas, seated outdoor sessions).

Outdoor walking therapy represents a flexible, accessible, and research-informed approach to enhancing mental and physical health. While it may not be suitable for all clients or all situations, it offers a valuable option for those who wish to benefit from movement, nature, and a less conventional therapeutic setting.

For those considering trying this approach — whether independently or with a professional — even brief walks in green spaces may provide measurable benefits over time.

References:

Sam J. Cooley, S.J., 1, Jones, C. R., Kurtz, A., Robertson, N. (2020). ‘Into the Wild’: A Meta-synthesis of Talking Therapy in Natural Outdoor Spaces. Clinical Psychology Review, 77, 101841. https://doi.org/10.1016/j.cpr.2020.101841

Coventry, P. A., Brown, J. V. E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. C. L. (2021). Nature‑based Outdoor Activities for Mental and Physical Health: Systematic Review and Meta-analysis. SSM – Population Health, 16, 100934. https://doi.org/10.1016/j.ssmph.2021.100934

Hartig, T., Mitchell, R., de Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35(1), 21.1‑21.22. https://doi.org/10.1146/annurev‑publhealth‑032013‑182443

Harper, N. J., Fernee, C. R., & Gabrielsen, L. E. (2021). Nature’s Role in Outdoor Therapies: An Umbrella Review. International Journal of Environmental Research and Public Health, 18(10), 5117. https://doi.org/10.3390/ijerph18105117

Area of Benefit

Example

Mental Health

Cognitive Functioning

Less formal setting, enhanced rapport, natural conversation flow

Physical Health

Reduced stress and anxiety, improved mood, and emotional regulation

Therapeutic Relationship

Improved focus, cognitive flexibility, creative thinking

Cardiovascular support, reduced inflammation, increased energy