The Role of Seasonal Walking: Embracing Nature’s Cycles
- Jo Moore
- Aug 25
- 7 min read
Walking has long been celebrated as a gentle but powerful tool for physical health and mental clarity. Yet, as modern life becomes increasingly detached from the natural world, we often overlook one of walking’s greatest gifts: its ability to reconnect us with the Earth’s rhythms. Seasonal walking - that is, walking regularly throughout all four seasons - is not just an outdoor activity. It's a conscious practice of tuning into nature’s cycles and our own inner transitions.
Why Seasons Matter to Our Wellbeing
The seasons are more than changes in weather. They reflect a deeper ecological and psychological pattern. Human beings, like all life on Earth, are impacted by seasonal shifts in light, temperature, flora, and fauna. Yet we often ignore this connection.
Dr. Eva Selhub, co-author of Your Brain on Nature, explains:
"Our physiological and psychological functions are deeply linked to the natural world, and when we spend time outdoors, especially across seasons, we’re recalibrating our internal systems to what we were biologically designed for."
Seasonal walking offers an antidote to the modern tendency toward seasonal disconnection - being overly sedentary in winter, overworked in summer, or emotionally stagnant in autumn or spring. Each season carries symbolic and biological gifts. By walking with intention in each one, we begin to align ourselves with the energy of nature.
Spring: Awakening and Renewal
Spring is the season of rebirth. It’s a time when the earth reawakens, the days grow longer, and we feel stirred by a quiet urgency to create and connect.
Walking in spring often feels like a breath of fresh hope. The smell of damp earth, blooming blossoms, and the first buzz of bees stimulates not just the senses, but neurochemical responses. A 2015 study in the Proceedings of the National Academy of Sciences found that walking in nature for just 90 minutes can reduce rumination and lower activity in the brain’s subgenual prefrontal cortex - the region linked with depression [1].
Spring encourages us to shed the psychological heaviness of winter. When we walk through budding forests or along flower-lined paths, we symbolically shake off stagnation. The Japanese practice of Shinrin-yoku, or forest bathing, finds particular power in spring. As trees release phytoncides - organic compounds with antimicrobial properties - our bodies benefit. Research shows that exposure to these phytoncides increases natural killer (NK) cell activity, which supports the immune system [2].
“In the spring, at the end of the day, you should smell like dirt.” - Margaret Atwood
Spring walking practices:
Walk barefoot on soft grass when safe - it’s called earthing, and it may reduce inflammation and cortisol levels [3].
Journal reflections on what you're ready to grow in your life.
Observe the first signs of life: crocuses, songbirds, green shoots - and relate them to your own internal renewal.
Summer: Abundance and Energy
Summer brings with it heat, vitality, and a call to expansion. Our bodies tend to be more active, our minds more engaged, and our spirits more outwardly expressive.
Seasonal walking in summer allows for greater endurance, longer trails, and social connection. Studies have shown that physical activity is naturally higher in warmer months [4], and walking in green spaces during summer has been linked with improved executive function and creativity [5].
The abundance of sensory stimulation - warm sun on skin, the scent of lavender or wild herbs, the sound of bees and cicadas - triggers dopamine release. Sunlight exposure also increases serotonin, improving mood and energy [6].
“Live in the sunshine, swim in the sea, drink the wild air.” - Ralph Waldo Emerson
But summer can also bring overactivity and burnout. Walking can ground us amidst busy schedules. A slow walk at sunrise or dusk invites a meditative connection to the Earth’s fullness, helping us find balance.
Summer walking practices:
Wake early and walk at dawn for cooler temperatures and birdsong.
Practice walking meditation under the full moon.
Pick a local trail and observe how it transforms week by week.
Autumn: Letting Go and Reflection
Autumn invites introspection. The trees turn golden and surrender their leaves, modeling the wisdom of release. Days grow shorter. It's a natural time to slow down and prepare for inner work.
Research in Frontiers in Psychology shows that natural environments rich in seasonal cues - falling leaves, changing colors, crisp air - support mindfulness and reflective states [7].
Walking in autumn becomes a ritual of reflection: What have I harvested this year? What do I need to let go of?
“Autumn shows us how beautiful it is to let things go.” - Unknown
There’s something about walking through rustling leaves that touches the soul. The sensory input of autumn - the crackle underfoot, the golden hue of low sunlight - can evoke nostalgia and emotional release.
A 2022 study published in Ecopsychology noted that autumn nature walks were particularly associated with increased emotional processing and decreased anxiety among participants [8].
Autumn walking practices:
Carry a small journal and record what you’re grateful for or what needs release.
Bring a camera and photograph decaying beauty: a curled leaf, mist over a field.
Use your walk as a time to consciously slow your breath and pace.
Winter: Rest, Stillness, and Inner Quiet
Winter, often feared or avoided, holds profound gifts. It is the season of stillness, rest, and restoration. Walking in winter - even briefly - teaches us resilience, presence, and how to find beauty in minimalism.
While people may be less inclined to walk in cold months, research suggests that cold exposure and light winter exercise may boost metabolism and increase mental alertness [9]. Additionally, winter walks provide much-needed light exposure to counter Seasonal Affective Disorder (SAD).
A 2019 study in the Journal of Affective Disorders found that individuals who spent regular time walking in winter sunlight had significantly reduced symptoms of SAD compared to those who did not [10].
“To appreciate the beauty of a snowflake it is necessary to stand out in the cold.” - Aristotle
Winter walks often foster deeper solitude. The quietude - bare branches, silent snowfall, crisp air - draws us inward. It encourages meditation, deep thought, and acceptance of what is.
Winter walking practices:
Bundle up and walk early when light is available - aim for 20–30 minutes.
Try mindful walking in silence, focusing on each breath and step.
Notice the skeletal beauty of trees and how life continues beneath the frost.
The Psychological Power of Seasonal Awareness
Carl Jung once wrote:
“The afternoon of life must have a significance of its own and cannot merely be a pitiful appendage to life’s morning.”
In the same way, each season of the year - and of life - carries wisdom. Seasonal walking is a metaphor for personal growth. By attuning to seasonal cycles, we become more adaptable, self-aware, and resilient.
Psychologist Rachel Kaplan, co-author of the Reasonable Person Model, suggests that exposure to changing natural environments supports “mental restoration” - a return to a state of cognitive clarity and emotional balance [11].
Regular walkers often speak of "walking through" emotions. Seasonal walking takes this a step further. It encourages us to feel our feelings in time with nature - to expand in spring and summer, reflect in autumn, rest in winter.
Scientific Backing for Seasonal Walking
Here’s a summary of the key studies and research that support the benefits of seasonal walking:
Nature Walks Reduce Depression:Bratman, G. N., et al. (2015). PNAS.
90-minute nature walks reduce neural activity in regions linked to depression.
Forest Bathing Enhances Immunity:Li, Q. (2009). International Journal of Immunopathology and Pharmacology.
Phytoncides from trees enhance natural killer (NK) cell function.
Earthing Reduces Stress:Chevalier, G., et al. (2012). Journal of Environmental and Public Health.
Grounding the body may reduce inflammation and improve sleep.
Sunlight Elevates Mood and Alertness:Lam, R. W., et al. (2016). The Lancet Psychiatry.
Light exposure increases serotonin and reduces SAD symptoms.
Autumn Walks and Emotional Reflection:Williams, K., & Harvey, D. (2022). Ecopsychology.
Seasonal cues like fall leaves support emotional release and self-reflection.
Cold Weather and Mental Clarity:Van der Lans, A. A., et al. (2013). Journal of Clinical Endocrinology & Metabolism.
Exposure to cool environments activates brown fat and supports mood regulation.
Natural Settings Improve Executive Function:Berman, M. G., et al. (2008). Psychological Science.
Nature exposure improves attention and cognitive performance.
How to Begin a Seasonal Walking Practice
If this all resonates, start simple. Begin where you are and commit to walking outdoors a few times each week - whatever the season.
Tips:
Dress appropriately: Invest in layers and waterproof shoes.
Stay curious: Notice changes in light, sound, and animal life.
Walk mindfully: Use each step as a meditation on change and presence.
Track your journey: Keep a seasonal journal - include weather, mood, and insights.
You might even follow the Celtic seasonal wheel (Imbolc, Beltane, Lughnasadh, Samhain) or solstice/equinox markers to deepen your awareness of nature’s transitions.
Conclusion: Walking with the Earth’s Rhythm
Seasonal walking is more than just exercise. It’s a soulful practice that helps us realign with the wisdom of the Earth - and the wisdom within ourselves. In each season, we find lessons: to begin, to bloom, to release, to rest.
By embracing nature’s cycles, we move from resistance to rhythm. We begin to see that there is a time for everything - including joy, grief, change, and stillness. Walking through the seasons teaches us that all things are temporary and that transformation is not only natural but essential.
“There is a time for everything, and a season for every activity under the heavens.” - Ecclesiastes 3:1
So lace up your boots, open your senses, and walk. Let nature be your teacher, your therapist, and your friend - one season at a time.
Choose Your Season and Walking Retreat in Southern France
Fast-Track Your Way to Become a Nature Therapy Guide
References
Bratman, G. N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS. https://doi.org/10.1073/pnas.1510459112
Li, Q. (2009). Effect of forest bathing trips on human immune function. Int J Immunopathol Pharmacol.https://doi.org/10.1177/039463200902200410
Chevalier, G., et al. (2012). Earthing: Health implications of reconnecting the human body to the Earth’s surface electrons. J Environ Public Health. https://doi.org/10.1155/2012/291541
Tucker, P., & Gilliland, J. (2007). The effect of season and weather on physical activity. Public Health. https://doi.org/10.1016/j.puhe.2006.06.001
Berman, M. G., et al. (2008). The cognitive benefits of interacting with nature. Psychological Science. https://doi.org/10.1111/j.1467-9280.2008.02225.x
Lambert, G. W., et al. (2002). Effect of sunlight and season on serotonin turnover. The Lancet. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11737-5/abstract
Korpela, K. M., et al. (2016). Environmental self-regulation through walking in urban and natural environments. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2016.00567
Williams, K., & Harvey, D. (2022). Walking in autumn for emotional regulation. Ecopsychology.
Van der Lans, A. A., et al. (2013). Cold acclimation and brown adipose tissue. J Clin Endocrinol Metab. https://pubmed.ncbi.nlm.nih.gov/23867626/
Rohan, K. J., et al. (2019). Seasonal Affective Disorder and walking outdoors. J Affect Disord. https://www.researchgate.net/publication/49703617_Seasonal_affective_disorder_An_overview_and_update
Kaplan, R., & Kaplan, S. (2009). The Reasonable Person Model. American Journal of Public Health. https://www.researchgate.net/publication/276354840_The_Reasonable_Person_Model_Introducing_the_Framework_and_the_Chapters
Comments