Why Walking in Nature is Medicine for the Midlife Mind
- Kristie Bennett
- Nov 19
- 3 min read
Midlife has a way of asking more of us than we ever expected.
The emotional labor, shifting identities, hormonal changes, aging parents, adult children, career pressures — it can feel like everything is changing at once.
But in the middle of all the noise, there is one intervention I return to again and again with my clients, and in my own life:
Walking in nature.
Not as a wellness trend… but as a powerful, evidence-based mental health practice.
And the research is compelling. A 2024 systematic review of 17 studies found that “nature-based walking interventions” significantly improved mood, optimism, and reduced rumination compared with walking in urban environments (Kim et al., 2024).
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1. Nature Calms an Overloaded Nervous System
Women in midlife often live in a chronic state of “subtle survival mode” — juggling responsibilities while navigating hormonal fluctuations that can heighten stress sensitivity.
Walking outside, especially near mountains, trees, or water:
lowers cortisol
activates the parasympathetic (rest-and-digest) system
reduces heart rate and muscle tension
This shift moves the body out of fight-or-flight and into a state where emotional regulation becomes easier.
One large review found that exercising outdoors in natural spaces produced stronger psychological benefits than equivalent movement indoors (Thompson Coon et al., 2022).
Your body can’t heal in danger mode — nature helps it remember safety.
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2. It Reduces Anxiety, Stress & Rumination
Studies show that walking in green spaces decreases activity in the subgenual prefrontal cortex — the part of the brain involved in looping, repetitive “what’s wrong with me?” thoughts (Harvard Medical School, 2023).
In simple terms:
Nature quiets overthinking.
This is especially valuable in midlife, when fluctuating estrogen can make anxiety feel more intense and intrusive.
A 20-minute nature walk can soften those spirals and create mental spaciousness.
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3. Mood Improves — Even After a Single Walk
Natural light, movement, and the sensory richness of outdoor settings boost:
serotonin (mood, calm, confidence)
dopamine (motivation, pleasure)
BDNF (brain growth and resilience)
These are the some of the neurochemicals that shift during perimenopause — meaning outdoor walks act as a gentle physiological support for mood stability.
The mountains, the sky, the trees — they all speak to the brain in a language it recognizes.
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4. It Supports Identity, Clarity & Emotional Processing
Many women in midlife describe walking outdoors as the only place they can hear themselves think. I get so many "A-ha moments" on my walks. I am also able to self-reflect and work through the emotional triggers of the day.
The reason?
Nature reduces cognitive load — the mental bandwidth taken up by screens, tasks, noise, and expectations.
This frees up space for:
insight
reflection
clarity
emotional integration
reconnecting with inner wisdom
I often see clients make major life decisions, reframe old stories, or feel genuine hope again after simply being outside long enough to hear their own voice.
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5. It Enhances Creativity & Future Thinking
Midlife is not a decline — it’s a rewrite.
And walking outdoors improves divergent thinking, the kind of creativity needed to imagine the next chapter of your life.
Research shows that exposure to natural environments increases our ability to generate solutions, shift perspectives, and envision possibilities.
Nature is where the mind begins to dream again.
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6. It Strengthens Mind–Body Connection
So many women spend decades living from the neck up — caregiving, managing, planning, performing.
Walking in nature is one of the most accessible ways to reconnect with your physical body.
Feeling your breath deepen…
Your shoulders drop…
Your steps steady…
Your senses sharpen…
It’s the embodiment of coming home to yourself.
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A Thought to Carry with You
When you stand in front of the mountains — or by the water, or under the trees — you’re reminded of something essential:
You were never meant to hold everything alone.
There is a world that can support you, soften you, and make space for your healing.
Sometimes the most powerful therapeutic intervention is stepping outside and letting nature co-regulate your nervous system.
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Try This On Your Next Walk
Ask yourself:
“What does my body know here that I can’t feel indoors?”
Let the answer rise slowly.
Let nature speak.
Let your nervous system soften into possibility.
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References
Kim, J., et al. (2024). Mood and psychological benefits of nature-based walking interventions: A systematic review. Current Psychology.
Thompson Coon, J., et al. (2022). The mental health benefits of outdoor physical activity: A systematic review of green exercise studies. International Journal of Environmental Research and Public Health.
Harvard Medical School. (2023). A walk in the woods may boost mental health.
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