The benefits of autumn walks

There’s something about autumn walks that feels different. The air is cooler, the mornings are crisper, and leaves crunch beneath your feet. The light seems softer, and even the smell of the outdoors changes.

Partly nostalgic, partly an excellent excuse to put on a cosy jumper, an autumn walk can feel like a little reset. But is there more to it than the changing scenery?

Walking is good for us at any time of year, but autumn changes the experience. The temperature, daylight, scenery and sensory stimulation can all influence how we feel while we’re out there.

So what is it about an autumn walk that can leave us feeling a little lighter when we get home?

1. A breath of cooler air

There’s something refreshing about stepping outside into cool air after spending time indoors. You’re less likely to feel hot and sticky, and a brisk walk can feel invigorating rather than like hard work in the heat.

Of course cooler temperatures aren’t automatically better, and very cold or wet weather can make being outside less enjoyable. But that sweet spot of a crisp autumn day can make gentle movement feel particularly comfortable.

There’s a psychological benefit, too. During summer, going for a walk can feel effortless. The evenings are long, and there are plenty of opportunities to get outside. In autumn, you might need to make a more conscious decision: coat on, shoes on, out the door.

And there can be something surprisingly satisfying about doing exactly that.

Sometimes, the first step is the hardest. Once you’re outside and moving, you may find that the fresh air and change of scenery make the effort worthwhile.

2. Your brain gets a change of scenery

We spend so much of our lives surrounded by screens, artificial light, notifications and familiar indoor environments. Then we step outside, and everything changes.

Leaves move in the wind. Birds sing from the trees. The colours shift from green to gold, amber and red. There’s the earthy smell of damp leaves, the feeling of the ground beneath your feet and the sight of clouds passing overhead.

Suddenly, your brain has something different to focus on.

Research into nature exposure has found associations with lower perceived stress and changes in several physiological measures of stress, although the studies vary in quality and design.¹ This doesn’t mean that every walk through a park will magically melt your stress away. But it might help explain that familiar feeling of coming back from a walk and thinking, I feel better than I did when I left.

3. Benefits for mental wellbeing

Walking has plenty going for it. It gets the body moving without necessarily feeling like formal exercise, and regular physical activity supports cardiovascular health, physical fitness and overall wellbeing.

But the benefits of walking aren’t just physical.

There is also growing evidence for the relationship between walking and mental health. A 2024 systematic review and meta-analysis of 75 randomised controlled trials involving more than 8,500 adults found that walking was associated with reductions in symptoms of depression and anxiety compared with inactive control groups.²

Interestingly the benefits weren’t limited to outdoor walking. The researchers found effects across different walking formats and locations. So the magic isn’t just in the autumn leaves, walking itself matters. But combine gentle movement with fresh air, natural surroundings and a little daylight, and the experience may feel even more rewarding.

4. Making the most of autumn daylight

As autumn progresses, daylight becomes harder to come by. We wake up in the dark more often, and by late afternoon, the light is already beginning to fade.

That’s one reason to make getting outside during daylight hours a priority when you can.

Light is an important cue for the body’s circadian system, which helps regulate our sleep-wake cycle. Research involving more than 500,000 UK Biobank participants has also found associations between time spent in outdoor daytime light and measures relating to mood, sleep and circadian rhythms.³

This doesn’t mean that one lunchtime walk will magically fix your sleep. Sleep is influenced by many factors, and everyone’s needs are different.

However, getting outside during the day gives your body access to natural light that you may miss when you’re spending autumn tucked away indoors. And there’s something lovely about catching a bit of sunshine on a crisp autumn morning before the grey clouds roll in.

5. Slowing down & enjoying the moment

An autumn walk doesn’t have to be about hitting a step target, burning calories or improving your fitness score.

It can just be a walk.

You can go slowly, take the scenic route, stop to look at something, or walk with a friend and talk about absolutely nothing important. Leave your headphones at home and listen to the wind in the trees. Notice the changing colours, the smell of the leaves or the warmth of the sun on your face.

There’s no particular achievement required.

In a world where so many activities have become things to measure, it’s refreshing to do something without worrying about whether it’s long enough, fast enough or impressive enough.

You don’t need to complete a certain distance or turn every walk into a personal best. You just need to get outside and enjoy the experience.

You can’t control the weather, and some autumn days will inevitably involve sideways rain, muddy paths and wondering why you ever left the house.

But on those lovely, crisp days, it’s worth making the most of them.

Walking can support your physical and mental wellbeing throughout the year, but autumn offers a special combination of cooler air, changing scenery and opportunities to reconnect with nature.

Perhaps that’s the real beauty of an autumn walk. It’s not about doing more or achieving something extraordinary. It’s about taking a little time out, getting some fresh air and paying attention to the world around you.

So, grab your favourite cosy jumper, pull on a pair of wellies and head outside when you can!

You might be surprised by how much better you feel when you get home.

If you enjoyed this article you may also like Your body knows it’s autumn: 5 ways to work with the seasonal shift and Build your resilience: 5 tips to stay well this cold season!

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