During my summer vacations, I love waking up before the rest of my family and taking solitary morning walks, immersing myself in nature. I usually walk at a brisk pace for about 30-60 minutes, burning anywhere from 250 to 500 Kcal. Beyond burning a few calories, my morning walk is primarily a way to reconnect with nature and observe what’s happening within me as I walk.
Some of the most evident observations concern my body, for example, the feeling of breathlessness and my heart pounding in my chest during uphill climbs.
It’s also an opportunity to observe my emotions, what I feel inside when I’m alone, immersed in a natural environment, far from obvious traces of human presence.
And, most importantly, observing what’s happening in my mind: What thoughts do I have? Why do I have them? Does my mind continue to produce thoughts unrelated to the time and place I’m in, or does it become quieter and make space for observing the environment around me?
A Morning Walk is Like Medicine
We must remember that we humans are animals. We evolved over thousands of years living outdoors, in contact with nature. We aren’t designed for the unnatural life we live today, cooped up in man-made structures—primarily buildings and vehicles—spending an increasing amount of time in front of screens.
This is why nature has become an emerging pillar of Lifestyle Medicine. Reconnecting with our natural environment is good for our health. Modern medicine is therefore exploring contact with nature as a therapeutic modality [1].
Scientific research has already shown that spending time in nature helps lower blood pressure, reduce nervous system arousal, improve immune system function, decrease anxiety, and boost self-esteem [1].
“Forest bathing” (Shinrin-yoku in Japanese) is the term coined by Japanese researchers to describe walks in the woods. It’s hypothesized that tree aerosols, inhaled during a forest walk, are one of the factors responsible for the increase in immune system Natural Killer (NK) cells, which help fight infections and tumor growth [1].
While waiting for scientific research to add more details about the benefits of spending time immersed in nature, I wanted to write this short article to provide an overview of the benefits I’ve personally experienced during my morning walks.
My Routine Before a Vacation Morning Walk
As soon as I wake up, moving silently to avoid waking the rest of the family, I drink a glass of water, then a light matcha powder tea, and a strong black coffee brewed with a moka pot. Then I get dressed in athletic wear and head out to explore the world around wherever we’re staying.
I don’t have a specific destination. I just go out and improvise, exploring the surrounding areas on foot. An interesting observation is how the environment becomes more familiar each day. As the days pass, I decide whether to retrace my steps from the day before or take detours.
When I think of vacations, these walks are the moments I remember in the most detail. As I walk, if something strikes me, I take a photo. These photos later bring back those precious moments of connection with nature.
For example:
Amsterdam is a destination I’ve had the chance to visit often. I vividly remember the crisp morning air during long walks in the fields on the outskirts of the city.
Amsterdam, The Netherlands, October 10, 2021
Last year, I walked amidst the Mediterranean nature on the cliffs overlooking the sea around Sant’Antioco (in Sardinia, Italy). I remember the scent of the Mediterranean vegetation and the heat that was already noticeable early in the morning.
Sant’Antioco, Italy, May 29, 2024
A couple of weeks ago, I wandered through the hills overlooking the sea around the town of Varazze (in Liguria, Italy). The climbs were very steep. I remember the feeling of my heart pounding in my chest and the view of Varazze harbor from this tiny church (La Crocetta).
Varazze, Italy, July 18, 2025
Just today, I walked in the lush green forests in the Bavarian town of Bayrischzell, Germany, and during the morning walk, I had the idea to write this reflection on the importance of these morning walks for connecting with nature.
Bayrischzell, Germany, July 28, 2025
The Benefits of a Morning Walk in Nature
I’ve already touched on the benefits reported in literature regarding blood pressure, nervous system, immune system, anxiety, self-esteem, and protection against infections and tumor growth [1].
Here, I’ll share my personal experience from this morning’s walk in the Bayrischzell forest and the benefits I directly experienced.
For those who love data, here’s a small report from my walk this morning, demonstrating how even a short morning walk can be effective:
Calorie Burning
Today, I walked for 42 minutes, covered 2.74 km, and burned 286 kcal.
Cardiovascular Training
Walking is a good way to get your heart working; this morning, my cardiovascular training was moderate for about half the time and vigorous for about a third of the time.
Mental Well-being
These walks are a valuable opportunity to observe what’s happening in my body, for example, how I react to fatigue, how my heart beats, and sensations of heat or cold.
The observation also extends to the heart (emotions), becoming aware of my moods during the walk.
The morning walk is also a walking meditation during which I observe what’s happening in my mind (my thoughts). Whether what I’m thinking takes me back or forward in time, and whether it has to do with the experience I’m having at that moment or not.
The mix of tea and coffee I drink before the walk contributes to making the experience even more vivid thanks to the combined effect of caffeine, L-theanine, and, more generally, these two magical beverages rich in phytonutrients.
Discipline
The morning walk is also training for personal discipline. Despite the pleasantness of this ritual, waking up and getting moving requires a certain degree of discipline that becomes easier with practice.
Motivation
The very act of taking a morning walk for several days in a row provides motivation to continue. In a sense, you train to beat your personal record.
Moments of Illumination
Often, during these morning walks, the mind becomes free, and “moments of illumination” occur—those sudden understandings or ideas that seem to emerge from nowhere.
For example, this morning I found myself in front of the intricate and robust roots of the forest trees that seemed to show me the way. I remembered an interesting concept I recently delved into: what we see of trees is actually their “bottom.” In other words, the true world where trees live is underground. It’s as if trees and plants live upside down: the roots are the head, while the trunk and leaves are their “bottom.” Through their roots, trees and plants communicate and collaborate with each other.
It was precisely during this morning walk, moreover, that I decided to share the experience of my morning walk in this article.
Breakfast After a Morning Walk
And finally, the morning walk is also a way to have a small “calorie bonus” to spend during the day. In my case, I often spend it during breakfast, as you can see in this photo with my breakfast this morning!
The morning walk is a way to recharge your batteries and start the day on the right foot. I highly recommend it to everyone!
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Versione in italiano: Passeggiata mattutina nella natura: elisir per corpo e mente
References
[1] Nature As Medicine: The 7th (Unofficial) Pillar of Lifestyle Medicine. Accessed on July 28, 2025. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10498981/