In a quest for a healthier lifestyle, Berta Valenciano recently moved from Barcelona to the Ripollès region. She explains, “I had to leave due to rising housing costs, but I also wanted to live closer to green spaces, which was impossible in my neighborhood.” Now residing in a shared farmhouse, Berta reports significant improvements in her physical and mental well-being: “Living near the mountains keeps me active. Whenever I have some free time, I go for a walk. Waking up without the noise of cars and seeing nature from my window makes me feel great. I’ve noticed I’m much happier.”
This perception is supported by scientific research. Numerous studies indicate that exposure to forests, parks, and gardens positively impacts both physical and mental health, promoting physical activity and offering opportunities for social interaction. These findings were discussed at a recent debate titled “Can We Be Healthy Away from Nature?” organized by the Excursionist Center of Catalonia (CEC), featuring integrative medicine specialist Dr. Cristina Pellicer Sabadí, Esportsalus Foundation Director Mariona Corbella, and science communicator David Bueno.
Corbella emphasizes, “Many factors influence a person’s health, and it’s not exclusive to nature. However, if we consider health as a state of physical, emotional, mental, and social well-being, we’re likely to be healthier if we’re near a forest, urban park, or mountain.” Contact with nature impacts various levels: it improves respiratory functions, boosts the immune system, reduces allergies, sleep disorders, and enhances vitamin D absorption. “You don’t need to climb Everest; Barcelona has parks and the sea,” Dr. Pellicer points out.
Regarding psychological and emotional benefits, nature enhances attention, concentration, decision-making capabilities, and reduces mental fatigue, stress, and anxiety. Alba Ferrer, a 36-year-old resident of a forest home in Bavaria, shares, “On days when I feel a bit anxious, I go for a walk to calm down. Just a short time spent looking at the landscape and being surrounded by the sounds of nature—birds, the river, leaves—helps me regulate negative emotions.”
Why does nature alter our perception? Why does it help us disconnect from daily problems? Part of the answer may lie in the amygdala, the brain region responsible for generating emotions. David Bueno, a biology doctor and researcher at the University of Barcelona, explains, “We live in a modern environment, but our brains remain primitive. We haven’t changed since the Paleolithic era, when we were hunters and gatherers moving through nature to find food. Our minds still seek the place where we evolved.” He adds, “The body craves movement. Sitting for a couple of hours is fine, but our brains keep thinking about what we should be doing—walking in nature.”
Bueno also notes that how we move affects our well-being. “Moving doesn’t mean running around like crazy. In the Paleolithic, we ate while sitting calmly. I’m talking about walking at a leisurely pace, which gives the brain a sense of stability. When you enter a valley, for example, it might take two hours to walk out, whereas in the city, things happen in seconds. Nature provides tranquility.”
Dr. Pellicer highlights that nature encourages breaking sedentary habits. “When we’re in the mountains, we walk for a while, rest, exert ourselves, and move our arms. This variability in movement makes it more efficient. It doesn’t help to sit for eight hours a day and then climb a 3,000-meter peak on the weekend. The key is to move every two or three hours, reminding the muscles they exist.”
According to Mariona Corbella, “If we engage in physical activity while in nature, we’ll multiply the benefits.” The WHO recommends 150 to 300 minutes of moderate-intensity physical activity or 75-150 minutes of vigorous-intensity activity weekly. This routine not only improves cardiovascular health and reduces hypertension and diabetes risks but also enhances mental health, especially when exercised outdoors and in groups. Experts suggest this approach fosters social skills, as it often involves facing certain risks, thereby creating personal bonds and strengthening connections with peers. “The advantages multiply when you go out in a group; it’s one of the brain’s rewards. We feel calm because we’re with others, ensuring no one is left behind. If someone gets hurt, we know there’s someone there to help,” Bueno explains.
Scientific evidence also links childhood exposure to green spaces with benefits like improved attention and memory and enhanced learning. “Nature is crucial for children. It activates their immune systems because they come into contact with microorganisms absent in urban areas. Part of the increase in allergies stems from a lack of contact with nature. Children also learn to understand themselves. As they grow, they learn, and this matures through experience. The more senses children engage, the more they integrate,” says Bueno.
Despite the benefits of exercising in natural settings, images of outdoor physical activity do not always evoke health, safety, or knowledge. Where do we draw the line between what is healthy and what may harm the body? “There are increasingly extreme practices involving excessive distances or elevations. Being dependent on these activities isn’t healthy, both physically and mentally,” Corbella notes, humorously suggesting that orthopedic surgeons may become wealthy in the coming years. “We can’t approach the mountains recklessly; we must study how to engage in these activities healthily.”
According to data from GRAE, there has been a significant increase in people visiting forests and mountains since the pandemic, whether for walking, exercising, or enjoying the environment with family. “Exercising in the gym is not the same as in nature. A sports hall lacks uncertainty, while in the natural environment, it’s essential to study weather conditions, elevations, and ensure it doesn’t get dark too soon. We must also adapt to the group’s levels,” Corbella advises, emphasizing the need for education to reduce risks and ensure healthy practices. Those choosing to hike in the mountains or natural spaces should consider basic recommendations from the Federation of Excursionist Entities of Catalonia, such as planning activities according to the group’s level, adapting routes, durations, and elevations, staying informed about weather conditions, and bringing appropriate gear. Additionally, packing essentials like a headlamp for darkness, sunscreen, a hat, lip balm, and a full water bottle is advisable. It’s also wise to carry snacks for breaks.