The Healing Power of an Autumn Walk: Forest Bathing, Family Time & Wellbeing

There is something rather special about an autumn walk. The crunch of leaves beneath your feet, the golden light filtering through the trees, the smell of damp earth after rain and the feeling of cooler air on your face. It can be a lovely way to get some fresh air, stretch your legs and take a little time away from the busyness of everyday life.

And with half term here and the usual routines changing, a walk in the woods can be a wonderful way to spend time with children or grandchildren, too. You don't need to plan an expensive day out or organise lots of activities. Sometimes, all you need is a comfortable pair of walking shoes, a warm coat and somewhere green to explore.

But an autumn walk can offer us much more than exercise. Spending time in nature may also support our physical and mental wellbeing, helping us feel calmer, more present and a little more connected to the world around us.

The Japanese art of forest bathing

In Japan, there is a practice known as shinrin-yoku, which translates as forest bathing. It isn't about swimming in a forest or completing a particular route. Instead, it's about immersing yourself in the natural environment and experiencing it through your senses.

The idea is wonderfully simple: rather than rushing through the woods, checking your phone or concentrating on how many steps you've taken, you slow down and really notice where you are.

Listen to the birds and the rustling of leaves. Notice the different shades of green, gold and brown. Breathe in the fresh woodland air and pay attention to the textures around you. Feel the ground beneath your feet and allow your eyes to rest on the trees rather than a screen.

You don't need to travel to Japan to enjoy forest bathing. A local woodland, a country park or even a tree-lined path can offer an opportunity to pause and reconnect with nature.

Research into forest bathing has found encouraging associations with relaxation and reduced stress, with some studies reporting lower heart rates, blood pressure and levels of the stress hormone cortisol after time spent in forest environments. Research also suggests that nature-based activities may help ease feelings of anxiety in the short term. Although the evidence is promising, studies vary in quality and more research is needed to understand the longer-term effects. Research on forest bathing and wellbeing and mental health.

What many of us recognise from experience is that being outdoors can help us step away from our usual worries for a while. We have space to breathe, our attention moves away from our to-do lists, and we can simply enjoy being where we are.

Yes, even hugging a tree!

Now, I know this might sound a little unusual to some people, but bear with me!

You may have heard of tree hugging, and perhaps it brings to mind something a little too hippy for your liking. But you don't need to be particularly spiritual or believe in anything unusual to enjoy the simple experience of connecting with nature.

Try standing beside a tree and placing your hands gently against its bark. Notice the texture beneath your fingertips. Look up into its branches, watch how the leaves move in the breeze and take a few slow breaths.

You don't have to hug the tree at all if that feels a bit much. Simply touching the bark, leaning against the trunk or sitting quietly beside it can be a lovely way to pause and engage with your surroundings.

There isn't strong evidence that hugging a tree itself provides specific medical benefits. However, the experience can encourage mindfulness, sensory awareness and a feeling of connection with nature. And those moments of quiet attention may help us feel more relaxed and grounded.

The same goes for touching the earth. If you enjoy gardening, running your fingers through the soil or picking up fallen leaves and acorns, you may find it a satisfying, calming experience. These simple sensory activities can bring our attention back to the present moment.

Just use a little common sense: avoid touching or eating unknown plants or fungi, wash your hands afterwards, and take care around muddy ground and slippery leaves.

Why a woodland walk is good for all the family

One of the loveliest things about spending time outdoors is that it can be enjoyed by people of different ages and abilities. A woodland walk doesn't need to be a serious hike or a race to reach a destination. You can go at your own pace, stop when you feel like it and make the outing whatever you need it to be.

For adults, walking offers a simple way to build more movement into the day. It gets us out of the house, gives us a change of scenery and can help lift our mood. Walking regularly also contributes to our overall physical activity, supporting our general health and fitness.

For children, time outdoors offers opportunities to move freely, explore their surroundings, use their imagination and discover the natural world. And for grandparents, sharing these little adventures can be a lovely way to connect with grandchildren without the pressure of having to entertain them every minute.

You might collect colourful leaves, search for conkers and acorns, look for interesting shapes in the trees or see how many different birds you can spot. Younger children may love jumping in puddles or following a winding path, while older children might enjoy creating their own nature challenge.

You could even turn the walk into a little mindfulness game for everyone. Ask each person to find something they can see, something they can hear and something they can feel. See who can spot the tiniest detail, the tallest tree or the most unusual leaf.

And if the children want to run ahead, climb over fallen logs or investigate every puddle, that's fine too, provided it's safe. Not every moment needs to be quiet and mindful! Sometimes the wellbeing benefits come from laughing, playing and enjoying each other's company.

The important thing is that everyone gets to enjoy the experience in their own way.

You don't have to walk far to feel the benefits

It's easy to think that exercise only counts if we walk a certain distance, reach a step target or work up a sweat. But a gentle stroll with plenty of stops can still be a valuable way to spend your time.

You could walk for twenty minutes, find a bench and sit for a while, or spend an hour exploring a small area of woodland. If you're with children or grandchildren, you may cover very little distance at all — especially if every fallen branch, interesting stone and muddy puddle needs investigating!

Try leaving your phone in your pocket and allowing yourself to be guided by curiosity rather than a destination. Notice how the light changes beneath the trees. Listen to the wind moving through the branches. Take a few slower breaths and let your shoulders soften.

If you find yourself worrying about everything you need to do later, gently bring your attention back to what is around you. You don't need to clear your mind completely or force yourself to feel calm. Simply noticing the natural world can be enough to give yourself a little breathing space.

And if you can't get to a woodland, don't worry. A local park, your garden or a quiet green space can offer many of the same opportunities to move, notice and enjoy being outdoors.

A little reminder to look after yourself this half term

When the studio is closed and your usual routine is on pause, it's easy to feel that you're missing out on your regular time for yourself. If you're looking after children or grandchildren, your days may be busier than usual, and finding a quiet moment can feel like a challenge.

Perhaps an autumn walk can become a way to bring a little of that wellbeing into your week.

You can enjoy moving your body without following a formal exercise routine. You can spend time with the people you love while getting some fresh air. And you can give yourself permission to slow down, look around and appreciate the small things that are so easy to overlook when life gets busy.

You don't need to hug a tree, practise a formal meditation or even walk very far. You simply need to step outside, take a breath and allow yourself to be present for a little while.

So, if you're wondering what to do this half term, why not wrap up warmly, gather the children or grandchildren and head out for an autumn adventure?

Collect some leaves, find a favourite tree, listen to the birds or simply enjoy a walk together.

Sometimes the simplest things are the most nourishing. And you may find that you return home not only with tired legs and rosy cheeks, but feeling a little calmer, lighter and more connected, too.

Namaste, Angela at Sussex Yoga