Any excuse is a good one to go outside! Outdoor Walking Day takes place every year on January 20th. As the name suggests, it's a day dedicated to walking outdoors. Walking in nature offers numerous health benefits, both physical and mental. To celebrate this day and inspire you, let's look at an outdoor practice from Japan: shinrin-yoku (or forest bathing). We'll explore its history, its benefits, and why practicing it could have a positive impact on our health.
WHAT IS SHINRIN-YOKU?
This practice involves immersing oneself in a forest during a slow walk in order to consciously absorb the environment and awaken the five senses. Its goal is to achieve a state of relaxation and mindfulness. [i] Shinrin-yoku means "bathing in the atmosphere of the forest" or "immersing oneself in the forest through one's senses." [ii] .
DEEP ROOTS
The essence of forest bathing has its roots in the ancient peoples of Japan who venerated the sacred spirits of nature, such as those of trees. [iii] . This practice was named and officially introduced in Japan in 1982 by Tomohide Akiyama, as part of a program primarily aimed at reducing stress. [iv] . Today, more and more studies in Japan and around the world are validating the effects reported by forest immersion.
EVERYONE OUTSIDE! THE MANY BENEFITS OF WINTER WALKING OUTDOORS
When engaging in physical activity such as hiking in a forest during winter, the benefits of physical exertion are added to the therapeutic elements recognized by the science of shinrin-yoku:
Phytoncides and the immune system
Research on shinrin-yoku highlights the inhalation of phytoncides (essential oils from wood) released by trees as a key mechanism for strengthening immune function [v] , [vi] Studies on walking and hiking in the forest show increased activity of immune cells [vii] and a reduction in pro-inflammatory markers [viii] , even more so than walking in an urban environment [ix] .
Reduction of stress hormones through exposure to the forest and cold
Going outside, being fully present, and enjoying the calming effects of nature during forest bathing significantly reduces stress hormones such as adrenaline and noradrenaline, as well as cortisol. [x] This reduction in stress is considered an important factor in strengthening the immune defenses of the mucous membranes, which are often weakened in winter. [xi] .
Like trees: the importance of sun and air
Winter hiking allows you to be exposed to direct sunlight for several hours, which helps the body produce vitamin D. [xii] This vitamin is recognized as essential for the proper functioning of several bodily systems and for maintaining good health. [xiii] Furthermore, forest environments offer fresh, clean, and unpolluted air, ideal for maximizing the benefits of exercise such as walking. [xiv] .
In conclusion
The synergy between the forest environment and the physical exertion of winter hiking offers immune-boosting benefits and stress reduction. Indeed, the winter environment itself enhances the sensory experience that the mindful practice of shinrin-yoku aims to cultivate. All this makes you want to head into the woods, doesn't it?
Until we meet you on the trails, we wish you a healthy January!
PS: you prefer to hibernate?
Give your body some well-deserved support without leaving your den:
References
[i] Park, B.J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan . Environmental health and preventive medicine, 15(1), 18-26.
[ii] Qing Li, MD, PhD, Keynote presentation Forest Bathing and Forest Medicine
The Impact of Shinrin-Yoku on Wellness , 2019 Global Wellness Summit, October 15-17, Singapore
[iii] “An Interview with Forest Medicine and Shinrin Yoku Researcher Dr. Qing Li,” Hiking Research (November 23, 2012), accessed at: hikingresearch.word-press.com/2012/11/23/an-interview-with-forest-medicine-and-shinrin-yoku-researcher-dr-qing-li.
[iv] Sarah Sekula, “Forest Bathing: A Walk in the Woods,” Orlando Magazine (August 2017), accessed at: www.orlandomagazine.com/Orlando-Magazine/August-2017/Forest-Bathing-A-Walk-in-the-Woods .
[v] Li Q, Nakadai A, Matsushima H, Miyazaki Y, Krensky AM, Kawada T, et al. Phytoncides (wood essential oils) induce human natural killer cell activity. Immunopharmacol Immunotoxicol. 2006;28:319–33.
[vi] Ulrich, R.S., Simons, R.F., Losito, B.D., Fiorito, E., Miles, M.A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments . Journal of environmental psychology, 11(3), 201-230.
[vii] Tsunetsugu Y, Park BJ, Ishii H, Hirano H, Kagawa T, Miyazaki Y. Physiological effects of Shinrin-yoku (taking in the atmosphere-sphere of the forest) in an old-growth broadleaf forest in Yamagata Prefecture, Japan . J Physiol Anthropol. 2007;26:135–
[viii] Nieman DC. Special feature for the Olympics: effects of exercise on the immune system: exercise effects on systemic immunity . Immunol Cell Biol. 2000;78:496–501.
[ix] Timmerman, KL et al. Exercise training-induced lowering of inammatory (CD14+CD16+) monocytes: a role in the anti-inflammatory influence of exercise? J. Leukoc. Biol. 84, 1271–1278 (2008).
[x] Antonelli, M., Barbieri, G. & Donelli, D. Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: A systematic review and meta-analysis [shinrin-yoku]. Int. J. Biometeorol. 63, 1117–1134 (2019).
[xi] Kusaka Y, Kondou H, Morimoro K. Healthy lifestyles are associated with higher natural killer cell activity . Prev Med. 1992;21:602–15.
[xii] The Role of Sunlight and Shadow in Forest Bathing, https://treeming.org/rainy-forest-bathing/ (2024)
[xiii] Deborah Needleman, “The Rise of Modern Ikebana,” New York Times (November 6, 2017), www.nytimes.com/2017/11/06/t-magazine/ike-bana-japanese-flower-art.html.
