When we imagine someone going for a walk to unwind, we often picture a tranquil scene in nature—feet brushing through fallen leaves, a stream gently flowing over smooth stones, and a light breeze rustling the trees. In contrast, walking through the city conjures up images of traffic, crowds, and concrete. But is one setting truly better for our well-being?
While it’s well established that spending time in nature boosts physical and mental health, reduces stress, and improves focus, new research shows that walking in urban environments can also offer surprising mental health benefits. According to scientists, the key lies in finding the right path—and paying attention to what’s around us.
Dr Whitney Fleming, an environmental psychology researcher at Bangor University in Wales, explains: “Most cities have green spaces. No matter where you are, you can usually find a beautiful tree.” She notes that walking, even in moderation, has wide-ranging benefits—it lowers the risk of heart disease, high blood pressure, dementia, depression, and various types of cancer.
Beyond its physical advantages, walking outdoors taps into what Fleming describes as “a deep-rooted, evolutionary human tendency to connect with nature.” In one of her studies, participants who were asked to focus on greenery during their walk reported feeling significantly less anxious and more positive afterwards, compared to those instructed to notice man-made surroundings.
“Having natural elements to look at—even in a city—matters,” Fleming adds. “It means that people can still gain some of the restorative effects of nature, even when they’re not fully immersed in it.” Urban areas, she suggests, have their own unique charm: “Vibrant buildings and lively squares can offer a subtle kind of beauty.”
Similarly, Professor César San Juan Guillén, a social psychologist at the University of the Basque Country in Spain, highlights a shift in how researchers view cities. “Until recently,” he explains, “environmental studies tended to be biased against human-built settings, often comparing serene natural landscapes to stressful, traffic-heavy streets.”
However, growing evidence suggests that urban walks, when experienced mindfully—particularly in areas that incorporate greenery, art, or open spaces—can foster relaxation, connection, and creativity. In short, it’s not only where we walk that matters, but how we walk and what we choose to notice along the way.
