Hiking and mental health: what research says about stress

The Pezoparea team · Updated 4 November 2026 · 6 min read

Research shows that walking in nature reduces repetitive negative thinking, that group walks in nature are linked with less stress and better mood, and that walking helps with symptoms of depression. Hiking doesn't replace therapy, but it can complement it.

Does hiking help with stress and anxiety?

There is evidence that it does, and for how. In a Stanford experiment, 38 adults walked for 90 minutes either through nature or along a busy road. After the nature walk they reported less rumination (looping on the same negative thoughts) and showed lower activity in the subgenual prefrontal cortex, a brain region linked to it. The urban walk changed nothing (Bratman et al., PNAS, 2015).

It's a small study, but it captures something many hikers feel: on a trail your mind is busy with where to put your feet, what you're looking at and how far it is to the next break, so it stops circling.

What does research say about hiking and depression?

The largest review so far pooled 218 randomised trials with more than 14,000 people with depression. Walking or jogging, yoga and strength training were the most effective forms of exercise, with bigger benefits at higher intensity (Noetel et al., BMJ, 2024). The authors note that many of the trials were of low quality, so the results need care.

The WHO adds that people who feel lonely are twice as likely to become depressed (WHO Commission on Social Connection, 2025). That's why group hiking is interesting: it combines exercise, nature and people in one day.

Does hiking with a group make a difference?

A large study in England looked at almost 2,000 people in the Walking for Health programme. Those who took part in group walks in nature had lower depression and stress and better mental wellbeing than those who didn't (Marselle et al., Ecopsychology, 2014). It's an association rather than proof of cause, but it fits the rest of the evidence.

How often should I go hiking for my mental health?

In a study of more than 19,000 people, better health and wellbeing showed up from 120 minutes a week in nature, whether in one visit or several (White et al., Scientific Reports, 2019). A day hike every week or two, with walks in a park or on one of the city hills in between, is a realistic rhythm. In Athens, Lycabettus, Filopappou and the lower slopes of Hymettus all work for midweek top-ups.

Consistency beats distance. Save a search, for example easy hikes in Attica, and we'll notify you when new ones are posted, so you don't have to think about it every week.

How do I make it easier on low-energy days?

• Book ahead. Once you've paid a deposit, it's harder to talk yourself out of it.
• Choose an easy route. Your first outing is not a performance.
• Pack your bag the night before so there's no decision to make in the morning.
• Tell a friend you're going, or bring them along.
• Keep your phone in your pack for most of the walk.

When do I need more than a hike?

If your mood has been low for weeks, you can't sleep or you're struggling to function, talk to a doctor or a therapist. Exercise helps, but it isn't a treatment on its own. If you're in Greece and having thoughts of suicide, call the 24-hour suicide helpline 1018 run by Klimaka, or 112 if you're in immediate danger. Elsewhere, contact your local emergency number.