From TikTok’s soft hiking trend to outdoorsy social groups aimed at supporting sobriety, walking is having a moment. And we’re huge fans here at Strong Women: walking is inclusive, accessible and great for both mental and physical health.

But if taking yourself on a solo walk sounds challenging (or dull), we have good news. Studies show that nature walking in groups is linked to better mental health – and nothing makes us happier than a simple, achievable wellbeing hack. 

Here’s everything you need to know about group walking. You might want to grab your trainers and rally your friends – you’ll be raring to go after you’ve read this. 

Why is group walking so good for us?

We’re all more aware than ever of the benefits of regular walking. In addition to being a great way to keep active, it’s free, easy and might even help you to live longer: studies show that a daily 15-minute walk could add up to three years to a lifespan.

As if that wasn’t enough, walking is a guaranteed mood booster. If you’re struggling with stress or low mood, it seems the age-old advice really does ring true: get outside, go for a walk and talk to some friends. Combine all three and you’re onto a winner. 

Researchers from the University of Michigan have discovered that group nature walks are associated with lower levels of stress and depression, along with improved mental health and wellbeing – even in people with severe mental health issues.

“Group walks in local natural environments may make a potentially important contribution to public health,” says Dr Sara Warber, research author and associate professor of family medicine at the University of Michigan medical school. “They can be beneficial in helping people cope with stress and experience improved emotions.”

Additionally, following a six-month outdoor walking project conducted by the University of Essex, 88% of participants saw an increase in self-esteem and 89% saw a positive change in their mental wellbeing. 

So it’s no surprise that walking groups are gaining popularity as more and more of us tap into the wellbeing benefits of a sociable stroll.

“There are so many benefits of walking together in nature,” explains Tess Caven, strategy and marketing director of charity walking app trundle. 

“Not only do participants enjoy improved health, fitness and mental wellbeing, they also feel more motivated to participate and continue thanks to the social aspect of walking in company that can help to reduce social isolation and loneliness.”

Even if you find exercise tricky, it’s likely that a walk with friends won’t even feel like a workout. It can even be a great way to meet new friends: charities such as The Rambler’s Association host regular wellbeing walks where you can stroll along with like-minded people.

“Walking is an inexpensive, low risk and accessible form of exercise,” says Dr Warber. “And it turns out that combined with nature and group settings, it may be a very powerful, under-utilised stress buster. 

“Our findings suggest that something as simple as joining an outdoor walking group may not only improve someone’s daily positive emotions but may also contribute a non-pharmacological approach to serious conditions like depression.”

Green exercise is great 

Yes, you can walk on a treadmill in the gym and you’ll still reap the physical rewards – although this is usually a solo endeavour. But for maximum mental health benefits, try to get outside. Even if you live in a city, there’s usually a park or some green space nearby that will suffice for a lunchtime stroll.

“Even as little as 10 minutes a day being active outdoors can have a positive impact on your health,” says Caven. “Researchers from the University of Essex found that spending as little as five minutes doing “green exercise” (activity in nature) was enough to boost study participants’ mood and self-esteem.” 

And it’s not simply the well-known psychological benefits of an endorphin boost, as studies show that being outside in nature has more significant mental health benefits compared to working out in a gym or other indoor setting. 

The benefits don’t stop there. Being out in the open air gives us a much-needed boost of vitamin D, while trudging through fields or woods stimulates our brains as we tune into all of our senses. And no matter how much you set the treadmill to incline, there’s nothing quite like the feeling of reaching the top of even a small hill and rewarding yourself with some fabulous views.

Walking in nature can help us to sleep better too, as exposure to natural light helps us to regulate our natural circadian rhythm, and boosts the production of melatonin – crucial for a good night’s sleep. And we all know that when we’re well-rested, life is easier to cope with. 

So what are you waiting for? Grab a friend and get walking. Your body and mind will thank you for it. 

Images: Getty