A Walk in the Woods: The Physical and Mental Benefits of Forest Medicine

When was the last time you spent time among the trees? Did you notice that the experience left you feeling calmer or less depressed? If so, know that it wasn’t your imagination–several studies since the 1980s show that forest bathing, a concept that first emerged in Japan, has genuine benefits, both psychological and physical.

Forest bathing–also known as forest medicine–is simple. Go out into the woods or wooded area and experience them with all five senses. Not as a grueling day-long hike but as a gentle, meandering walk or a few moments spent sitting on a bench or blanket. During this time, allow yourself to simply open up to your surroundings, taking in the sights, sounds, scents, sensations, and even tastes of the wilderness.

Sound implausible? The practice is actually backed by science. One literature review found that forest bathing can reduce blood pressure, pulse rate, and anxiety levels–thus improving the quality of life for hypertensive patients. Another study showed similar effects on people with depression and depressive tendencies.

At Full Potential Physical Therapy, we understand the power of the trees. Physical therapy and forest medicine go hand-in-hand as ways to improve overall health and well-being, and our team can help you get started safely and effectively.

Keep reading for tips on how to incorporate forest medicine into your own life–and then call our Holland office to learn more about how physical therapy can help you make the most of this innovative approach to health.

How to Immerse Yourself in the Wilds (or an Urban Park)

The benefits of forest medicine are not about exercise. They’re about being in nature, allowing yourself to slow down and unplug from the stresses of everyday life.
The first step is to find a spot of wilderness with as few outside distractions (cars, etc.) as possible. Holland State Park, for example, would be a great place to try out an afternoon of forest bathing.

The next step is to leave your phone behind. Lock it in your car if possible, but if you have safety concerns, turn it off completely and toss it in the bottom of your bag while you’re out in the woods–out of sight, out of mind!

Next, find a place to get started. You won’t stay here–forest bathing isn’t the same as hiking, but you will want to spend time wandering around the woods. The key is to do so slowly so you can fully open up your senses to the experience.

Try to consciously engage your five senses as you wander your path (whether that’s a clearcut path or one you forge yourself is up to you). This can be challenging for some people; you may find your thoughts racing or your fingers itching to dig out your phone. But by focusing on your senses, you can bring your awareness back to the present.

Simple Tips for Engaging Your Five Senses

Sight: For most people, sight is the dominant sense, so start there. City sights demand our attention: there are cars to avoid, traffic lights to follow, other people to acknowledge. In the woods, you can let your gaze soften and drift between different sights. Notice how the light dapples on the forest floor. Pay attention to the striations of color in the tree bark. Catch the flicker of a squirrel’s tail as it darts to safety.

Sound: While we often think of the wilderness as a place of quiet, it’s actually full of sounds. This is a rare opportunity to listen to nature’s symphony. Start with your footsteps crunching along the fallen leaves and pine needles, then expand to the rustle of tree leaves in the wind, the harmony of bird song, the mysterious cracks and snaps of the forest’s many residents.

Smell: A forest is an ecosystem of hundreds if not thousands of different species–all with their own unique scent. See which ones you can pick out: the earthy smell of fresh soil, the sweetness of tree sap.

Touch: Similarly, a forest is full of different textures. As you wander, take a moment to crouch down and scoop up some of that rich soil to see how it feels in your palm. Lay a hand against different tree trunks to feel the differences in their bark texture.

Taste: Historically, forests have been a source of food for humans across the world. While you should not go foraging or hunting unless you absolutely know what you’re doing (and it’s allowed in your location), you should bring a snack to enjoy during your trip. Consider swinging by a farmer’s market to pick up some local produce, which will carry the taste of the land you’re exploring.

A Simple Path to Improved Wellness

The physical therapists at Full Potential Physical Therapy encourage our patients to try out forest medicine as part of a holistic approach to health and wellbeing. We can help you manage your pain and improve your mobility so you can fully enjoy all that the forests surrounding Holland, MI have to offer.

Call us today to learn more about our whole-person approach to health!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6589172/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7310560/

https://qz.com/1208959/japanese-forest-medicine-is-the-art-of-using-nature-to-heal-yourself-wherever-you-are