4 health benefits of woodland walks

The last thing we’d ever advise is the inhalation of pesticides, but the pesticides in question here are phytoncides – natural antimicrobial compounds emitted by trees and other plants to protect themselves from pests.

When we inhale these airborne chemicals during a woodland walk, they stimulate the production of natural killer (NK) cells in the immune system. Numerous studies show that these cells play a crucial role in defending the body against infections and even cancer.

It’s speculated that this is because of strong evolutionary links between human and woodlands and forests, with us having developed as a species to always have these compounds in our system.

The only drawback here is seasonal timing – deciduous trees will release a lot more of these phytoncides when they are in active growth in spring and summer. This is simply because they are more active, drawing up more water from their roots and using new leaves to create the sugars they need to grow.

It’s also when insect activity and that of many plant diseases will be at its highest rate of activity, and therefore the time when these pesticides are needed by the trees.

In winter, try visiting evergreen coniferous woodlands instead, as these trees will be much more active during the colder months than deciduous, broadleaf trees.

Cortisol levels too high? Woodlands can help

Research from the University of Parma has shown that spending time in a forest environment can result in major reductions in feelings of stress, with significant reductions of cortisol —the body’s primary stress hormone – being found in the saliva of those visiting woodlands.

Studies conducted in Japan, where the practice of ‘forest bathing’ (Shinrin-yoku) is widely embraced, have demonstrated that forest environments reduce heart rate and blood pressure, two key indicators of stress.

While it’s not clear precisely which factors are at work, the blocking out of external stressors such as traffic noise and their replacement with calming ambient sounds such as bird song have been cited, among others.

The air is better

Trees act as natural air filters, capturing harmful particulate matter and pollutants that are common in urban environments. Woodlands, particularly in urban areas, can significantly improve air quality by reducing the levels of these pollutants.

This happens both through plants’ natural ‘breathing’ mechanism and also simply by particulates being caught on the leaves, with dense foliage acting like a sponge to capture such pollutants. Planting a thick hedge outside your downstairs window can deliver a lot of the same benefits, especially if you live on a main road.

Research shows that long-term exposure to polluted air is linked to respiratory and cardiovascular diseases, so the cleaner air in woodlands offers real health benefits, especially for those with pre-existing conditions like asthma.

Woodlands are a mindfulness playground

If you struggle with the practice of mindfulness and being in the moment, woodlands offer the perfect environment. This is because, unlike other restful environments such as the seaside, there are thousands of ongoing natural processes within a few metres of you; these offer opportunities to observe, think and connect with the natural world.

This perspective has been at the centre of the University of Derby’s Nature Connectedness Research Group, which has found the key to gaining these benefits lies in being actively present and engaged with the natural surroundings. So to enjoy these benefits to their utmost, it’s vital to tune out of the modern world and the distractions of mobile phones and screens.

This mindful connectedness takes several mutually beneficial forms, according to the group. At the lowest level, sensory connectedness encompasses a simple enjoyment of the environment and all its details via the senses, while the deepest level of all is compassionate connectedness – caring and taking action for nature, for example by supporting local conservation groups on working days.

By combining these forms of connectedness, you can maximise the mental health benefits of spending time in woodlands. Being mindful and attentive, whether through quiet reflection or active engagement, fosters a deeper bond with the natural world and promotes long-lasting well-being.

Practical ways to get more from woodland walks

• Choose diverse locations: Different woodlands offer varying sensory and ecological experiences at different times of year, from deciduous forests to conifer plantations. Explore a variety of habitats to maximise the benefits.
• Go regularly: Research suggests that repeated exposure to natural environments amplifies their health benefits. Even short walks, when done consistently, can have lasting effects.
• Inhale deeply: Airborne particles are inhaled more effectively when inhaled deeply. Deep, slow breaths may help here – or use your visit as an opportunity for a run.
• Observe seasonal changes: Pay attention to how the woodland evolves throughout the year. Noticing small changes, such as new fungi or budding leaves, can enhance mindfulness and mental focus.