In the news

Research by University College London and Imperial College London showed that young people’s proximity to woodlands has links with better cognitive development and a lower risk of emotional and behavioural problems

Walking Backward To Healthiness

When was the last time you walked backwards? Generally, during some of my coaching tools, I discourage looking backwards but actually there are many Health Benefits of Walking Backwards...a surprising fitness trend

I regularly find myself walking and running backwards as I am still active on the football field and on the rare occasion I visit a gym, I will cross train backwards

Knowing the benefits of walking backwards, I often invite participants in my forest bathing sessions to walk backwards and sometimes even crawl!

Walking is a simple yet effective form of exercise, and most of us engage in forward walking without giving it a second thought. While it may seem unconventional, walking backward offers a variety of health benefits that contribute to overall well-being.

Enhanced Cognitive Function

Walking backward requires increased attention, coordination, and spatial awareness. Engaging in this unique form of exercise stimulates different parts of the brain, promoting improved cognitive function. Studies have suggested that activities that challenge the brain, such as walking backward, may contribute to better memory and mental agility

Strengthening Leg Muscles

Walking backward places emphasis on different muscles than forward walking. The quadriceps, hamstrings, and calf muscles are engaged more intensely when walking in reverse. This can lead to improved muscle strength, flexibility, and balance, contributing to a lower risk of injuries and enhanced athletic performance

Joint Health and Rehabilitation

Walking backward is a low-impact exercise that is gentle on the joints, making it an excellent option for individuals with joint pain or arthritis. The backward motion can be particularly beneficial for those rehabilitating from knee or hip injuries, providing a way to strengthen the muscles around the joints without putting excessive stress on them

Posture Improvement

Walking backward encourages individuals to maintain an upright posture, engaging the core muscles. This can help alleviate back pain and improve overall posture and take into everyday movements

Weight Management

While the calorie burn may not differ significantly from forward walking, the increased muscle engagement in different areas of the body can contribute to a more well-rounded workout, aid weight management and promote cardiovascular health

Improved Proprioception

The body's awareness of its position in space, is enhanced through backward walking. This heightened awareness can lead to better coordination, stability and balance

Stress Reduction

Walking backward requires focus on the present moment, diverting attention away from daily stressors. The rhythmic and meditative aspects of backward walking can have a calming effect, promoting mental well-being

Getting Started

Before incorporating backward walking into your routine, it's essential to start slowly and in a safe environment. Why not take your first steps by joining me on a forest bathing session

‘‘Trees boost mental and physical health in so many ways,’’ says Sally Bavin from The Woodland Trust.

The Magic of Green

Although, the colour green has traditionally some negative connotations such as ‘green with envy’ and ‘the green-eyed monster’, it has several positive psychological and physiological effects on our health. On the other hand green is associated with growth and care (first aid kits tend to be green!)

There is no greater range of greens than that found in nature’s health care service (NHS) and that is yet another reason to get out into nature whenever you can.

Interestingly, the human eye is more sensitive to variations in shades of green compared to other colours. This heightened sensitivity is believed to be evolutionary, possibly due to the importance of differentiating between ripe and unripe fruits or identifying foliage in natural environments throughout human history.

What’s more, the eye's sensitivity to green light can contribute to reduced strain when looking at green objects or surroundings, potentially explaining why green spaces or landscapes often evoke feelings of relaxation and comfort.

Overall, our ability to perceive the colour green is a result of the specialized cones in our eyes and their sensitivity to the wavelengths associated with this colour, which has implications for how we perceive the world around us.

Here are some of the major psychological and physiological effects on our health from observing the colour green:

1. Relaxation: Green is often associated with nature, balance, and harmony. Exposure to the colour green can have a calming effect on the mind, reducing stress and anxiety levels.

2. Eyesight: Looking at greenery or surrounding oneself with green can be soothing for the eyes. It's believed that focusing on the colour green can help reduce eye strain.

3. Physical health: Being in green spaces or even looking at the colour green may encourage physical activity and outdoor pursuits. People might be more inclined to engage in activities like walking, jogging, or hiking when surrounded by greenery, leading to better overall health.

4. Mood: Studies suggest that exposure to green can positively impact mood and mental well-being. It's associated with feelings of freshness, renewal, and optimism.

5. Healing: Some research indicates that exposure to nature, which often involves a lot of green, can aid in the healing process and promote faster recovery in individuals.

6. Colour therapy: In alternative medicine practices like chromotherapy, green is sometimes used to promote balance and harmony in the body, supporting various systems and fostering a sense of equilibrium.

7. Symbolism: In different cultures, green can symbolize different things, from fertility and growth to renewal and rebirth, carrying positive connotations that can affect our perception and wellbeing.

Mental health conditions in children and adolescents can be improved by slow mindful nature connection known as forest therapy or bathing. Forest therapy has recently received growing attention as an enabler of relaxation and preventive health care with demonstrated clinical efficacy. However, it is not well-known that forest therapy also decreases mental health issues among individuals with mental health disorders.

Psychological and Physiological Health Benefits of a Structured Forest Therapy Program for Children and Adolescents with Mental Health Disorders. Namyun Kil1,*, Jin Gun Kim2, Emily Thornton1, Amy Jeranek3

1 Department of Recreation Management and Recreational Therapy, University of Wisconsin-La Crosse, La Crosse, 54601, USA

2 Korea Forest Therapy Forum Incorporated Association, Cheongju, 28644, Korea

3 Hiawatha Valley Education District-SAIL Program, Kellogg, 55945, USA

* Corresponding Author: Namyun Kil. Email: email

(This article belongs to this Special Issue: Disentangling the Pathway to the Health of Adults’ Populations: Emotional and Physical Wellbeing)

International Journal of Mental Health Promotion 2023, 25(10), 1117-1125. https://doi.org/10.32604/ijmhp.2023.022981

Received 15 April 2022; Accepted 28 January 2023; Issue published 03 November 2023

Without engaging with natural environments, our brains cease to work well. As the new field of environmental neuroscience proves, exposure to nature isn’t a luxury – it’s a necessity

Sam Pyrah

Mon 27 Nov 2023 05.00 EST

Not only is "forest bathing" a magical way to explore nature, decades of research has shown that it's good for your health. It can boost your immune system, lower blood pressure and help with depression. It can also reduce the stress hormones cortisol and adrenaline and turn down the dial on your body's fight-or-flight response

I enjoyed a wonderful chat with Olga, one of the two founders of The Forest Bathing Institute.. Olga and her partner Gary set up TFBI a few years back with the aim to bringing the UK populations closer to the health and economic benefits of spending time in nature and also to raise awareness of the importance of protecting out natural environment. I chat about my lifelong love of nature and how it and relearning to breathe properly helped me overcome a poor period of health a few years ago..

I will be chatting about the magic of both breathing properly (including the science and history) and connecting with the NHS (Nature's Health Service) and the part they have played in my path to wellbeing..

Once a month Dr Li spends three days in forests near Tokyo, using all five senses to connect with the environment and clear his mind. This practice of shinrin-yoku – literally, forest bath – has the power to counter illnesses including cancer, strokes, gastric ulcers, depression, anxiety and stress, he says. It boosts the immune system, lowers blood pressure and aids sleep.