The Research

 

Hiking Supports Mental Health in Powerful Ways​​

Here's What the Research is Showing:

 

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Short Term Impacts of Hiking on Depression: 

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Hiking increases mood by increasing levels of mood-regulating neurotransmitters including:

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• Serotonin (regulates mood and anxiety)

• Dopamine (motivates and rewards)

• Endorphins (natural painkillers and mood enhancers)

 

Time in nature increases activity in the Prefrontal Cortex, which supports emotion regulation and executive functioning. Time in nature reduces activity in the amygdala, the part of the brain's fear and threat center. 

Nature and movement lower cortisol levels in the body.

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References:

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Hossain, M. N., Lee, J., Choi, H., Kwak, Y. S., & Kim, J. (2024). The impact of exercise on depression: how moving makes your brain and body feel better. Physical activity and nutrition, 28(2), 43–51. https://doi.org/10.20463/pan.2024.0015

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Khalil, Mohamed. (2025). Walking and Hippocampal Formation Volume Changes: A Systematic Review. Brain Sciences. 15. 10.3390/brainsci15010052.

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Marques, A., Marconcin, P., Werneck, A. O., Ferrari, G., Gouveia, É. R., Kliegel, M., Peralta, M., & Ihle, A. (2021). Bidirectional Association between Physical Activity and Dopamine Across Adulthood-A Systematic Review. Brain sciences, 11(7), 829. https://doi.org/10.3390/brainsci11070829

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​Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (forest bathing) on stress reduction. Public Health, 125(2), 93–100. https://doi.org/10.1016/j.puhe.2009.10.019

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Zulkarnain, Zulkarnain & Asnaini, Asnaini & Fitria, Rini & Hasanah, Uswatun. (2024). Physiology Sport Approaches: The Role of Walking in Dopamine Stimulation for Transforming Habits and Mental Health. Journal of Coaching and Sports Science. 3. 153-164. 10.58524/jcss.v3i2.526.​​​

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Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

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Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., ... & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108

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Eyre, H. A., Air, T., Proal, E., Oxenkrug, G., & Baune, B. T. (2013). A meta-analysis of cytokines in major depression. Biological Psychiatry, 74(7), 464–473. https://doi.org/10.1016/j.biopsych.2013.02.013

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Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20(3), 160–188. https://doi.org/10.2165/00007256-199520030-00004

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Meyer, C., Imbrie-Moore, A., Winter, V., & Moyer, M. (2012). Flow experience and positive development: Implications for interventions for traumatized youth. Child and Adolescent Psychiatric Clinics of North America, 21(2), 313–326. https://doi.org/10.1016/j.chc.2011.12.007

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Nakamura, J., & Csikszentmihalyi, M. (2014). The concept of flow. In M. Csikszentmihalyi (Ed.), Flow and the foundations of positive psychology: The collected works of Mihaly Csikszentmihalyi (pp. 239–263). Springer. https://doi.org/10.1007/978-94-017-9088-8_16

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Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (forest bathing) on stress reduction. Public Health, 125(2), 93–100. https://doi.org/10.1016/j.puhe.2009.10.019

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Schmaal, L., Hibar, D. P., Sämann, P. G., Hall, G. B., Baune, B. T., Jahanshad, N., ... & Thompson, P. M. (2020). Cortical abnormalities in major depression and their association with clinical and neurocognitive features: Findings from the ENIGMA Major Depressive Disorder Working Group. Molecular Psychiatry, 25(4), 735–743. https://doi.org/10.1038/s41380-019-0532-x

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van der Kolk, B. A. (2006). Clinical implications of neuroscience research in PTSD. Annals of the New York Academy of Sciences, 1071(1), 277–293. https://doi.org/10.1196/annals.1364.022

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van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

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Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., de Vries, S., Flanders, J., ... & Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903

 

Fischer, F. H., Zenzmaier, C., Kopp, M., Neunhäuserer, D., Niedermeier, M., & Ledochowski, L. (2024). Effects of a one-week mountain hiking intervention on quality of life and health beliefs: Results from the ANKER study. International Journal of Environmental Research and Public Health, 21(2), 1469. https://doi.org/10.3390/ijerph210201469

 

Gomez-Gomez, I., et al. (2025). Impact of aerobic and resistance training on neuroplasticity, depression, and cerebral blood flow: A systematic review. BMC Sports Science, Medicine and Rehabilitation, 17(1), Article 1058. https://doi.org/10.1186/s13102-025-01058-w

 

Jovanovic, A., & Pejovic, N. (2024). The influence of recreational hiking on the prevalence of cardiovascular and psychological symptoms: A comparative study in Serbia. Journal of Preventive Medicine, 29(1), 23–32. https://doi.org/10.5939/jpmserb.2024.01.004

 

Kristiansen, S., & Eide, M. (2024). Relationship between recreational hiking and mental resilience in adults in Scandinavia. Scandinavian Journal of Outdoor Psychology, 8(1), 55–67. https://doi.org/10.2139/ssrn.388314228

 

Liu, Y., Zhou, X., Zhang, T., Wang, J., & Wu, Q. (2023). Effectiveness of nature-based walking interventions on mental health outcomes: A meta-analysis. Current Psychology. https://doi.org/10.1007/s12144-023-05112-z

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HOW EXPERIENCING FLOW REDUCES SYMPTOMS OF PTSD:

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Boudreau, J., Mackenzie, K., & Hodge, C. (2024). The long-term effect of surf therapy on posttraumatic stress: Flow states as an operative mechanism. Journal of Affective Disorders, 315, 34–42. https://doi.org/10.1016/j.jad.2024.01.102

 

Flory, J. D., & Yehuda, R. (2022). Adding physical activity to intensive trauma-focused therapy for PTSD: A randomized controlled trial. European Journal of Psychotraumatology, 13(1), 204. https://doi.org/10.1080/20008198.2022.204

 

Reid, M., Mackenzie, K., & Boudreau, J. (2020). Flow and resilience in surf therapy for military veterans with PTSD: A qualitative study. Complementary Therapies in Clinical Practice, 39, 101121. https://doi.org/10.1016/j.ctcp.2020.101121

 

Rosenbaum, S., Sherrington, C., & Tiedemann, A. (2022). Exercise as a treatment for post-traumatic stress disorder: A systematic review and meta-analysis. Frontiers in Psychology, 13, 943479. https://doi.org/10.3389/fpsyg.2022.943479

 

Shanahan, L. A., Spendlove, J. K., & Murphy, B. (2023). Trauma-informed physical activity programs: Flow as a therapeutic mechanism. Trauma, Violence, & Abuse, 24(4), 1144–1160. https://doi.org/10.1177/15248380231218293

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Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

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Boudreau, J., Mackenzie, K., & Hodge, C. (2024). The long-term effect of surf therapy on posttraumatic stress: Flow states as an operative mechanism. Journal of Affective Disorders, 315, 34–42. https://doi.org/10.1016/j.jad.2024.01.102

 

Flory, J. D., & Yehuda, R. (2022). Adding physical activity to intensive trauma-focused therapy for PTSD: A randomized controlled trial. European Journal of Psychotraumatology, 13(1), 204. https://doi.org/10.1080/20008198.2022.204

 

Kristiansen, S., & Eide, M. (2024). Relationship between recreational hiking and mental resilience in adults in Scandinavia. Scandinavian Journal of Outdoor Psychology, 8(1), 55–67. https://doi.org/10.2139/ssrn.388314228

 

Rosenbaum, S., Sherrington, C., & Tiedemann, A. (2022). Exercise as a treatment for post-traumatic stress disorder: A systematic review and meta-analysis. Frontiers in Psychology, 13, 943479. https://doi.org/10.3389/fpsyg.2022.943479

 

Shanahan, L. A., Spendlove, J. K., & Murphy, B. (2023). Trauma-informed physical activity programs: Flow as a therapeutic mechanism. Trauma, Violence, & Abuse, 24(4), 1144–1160. https://doi.org/10.1177/15248380231218293

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​HOW HIKING REDUCES ANXIETY

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Ma, J., Lin, P., & Williams, J. (2023). Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review. Current Psychology. https://doi.org/10.1007/s12144-023-05112-z naturalmedicinejournal.com+14link.springer.com+14sciencedirect.com+14

 

McDonnell, A. S., & Strayer, D. L. (2024). The influence of a walk in nature on human resting brain activity: a randomized controlled trial. Scientific Reports, 14, Article 27253. https://doi.org/10.1038/s41598-024-78508-x nature.com

 

Ochiai, H., Inoue, S., Masuda, G., Amagasa, S., Sugishita, T., … Imai, M. (2025). Randomized controlled trial on the efficacy of forest walking compared to urban walking in enhancing mucosal immunity and reducing stress and anxiety. Scientific Reports, 15, Article 3272. https://doi.org/10.1038/s41598-025-87704-2 nature.com

 

Walter, J., et al. (2023). The effects of an outdoor hiking program on anxiety symptoms in active-duty service members: A secondary analysis. Fitness & Mental Resilience Journal.

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