A Wholesome Extra Step Could Make Your Walks Healthier

Walking, the NHS said, is an “overlooked” form of exercise.

A Lancet paper found that people who took 7,000 steps a day enjoyed a 47% risk reduction in all-cause mortality. They also had a lower risk of developing heart disease, cancer, type 2 diabetes, dementia, and depression.

And speaking to HuffPost UK previously, GP Dr Suzanne Wylie said a daily 30-minute brisk walk “improves cardiovascular health, lowers blood pressure, reduces the risk of heart disease and stroke, supports a healthy weight, and strengthens muscles and bones, benefits that become increasingly important as we age”. 

Pretty amazing, right? And, it turns out, engaging with a wholesome part of nature could make the activity even better for us.

Natural birdsong might make a healthy habit even healthier 

In a 2025 paper, researchers looked at the health benefits of walking on 233 people who were told to stroll in the University of Tübingen’s botanical gardens. 

They were asked to fill in questionnaires before and after their walk, and the researchers looked at things like their blood pressure, the cortisol (stress hormone) content of their saliva, and their heart rate too. 

For some walking groups, researchers played birdsong they knew people liked from speakers. Some of these speaker walking groups were told to pay attention to the birdsong. 

Other groups were exposed only to the natural birdsong in the garden. Some were told to pay attention to this sound, too. 

One group walked through the garden with noise-cancelling headphones.

Biological markers, like cortisol levels, as well as the participants’ surveys, all suggested that no matter what group they were in, participants were more relaxed after a walk. 

But while asking people to pay attention to nature did have benefits, those who were exposed to artificial birdsong saw no additional calming effects from the sound. 

That didn’t seem to be true for those exposed to natural birdsong. Paying attention to the non-speaker sound seemed to reduce stress even further.

Paying attention to nature is generally beneficial on walks 

Exposure to nature has been linked to cognitive benefits, a better mood, and even increased generosity.

And staying mindful in that environment ― ie paying attention to the wildlife around you ― might be even better.

Dr Ashwini Nadkarni, assistant professor of psychiatry at Harvard Medical School and vice chair for faculty enrichment in psychiatry at Mass General Brigham, previously told us: “Mindful walking refers to the practice of being focused on the present moment and being attuned to your surroundings when you’re engaged on a walk.

“The reason this distinction is so key (and valuable) is based on what imaging studies show: mindfulness while walking activates the prefrontal cortex, a part of our brain enabling focus, decision-making, and emotional regulation.

“On the other hand, thinking about the past or present, especially when associated with negative emotions, activates the amygdala, associated with emotional reactivity.”