New Science shows a 30-minute walk can Boost Mood, Reduce Stress and Reconnect Ireland with Nature

As brighter days return across Ireland and landscapes shift into spring and early summer, new research reveals that something as simple as a 30-minute walk outdoors can deliver powerful benefits for mental wellbeing - boosting positive mood by 46%, reducing stress signals by 30%, and increasing feelings of mental restoration by 23.5%.

The findings come from The Joy of Walking Study, led by neuroscientist Dr Jack Lewis using advanced EEG brainwave analysis to measure the effects of outdoor walking on the brain. The research shows that walking in nature doesn’t just improve how people feel - it measurably changes brain activity linked to emotion, attention and recovery.

At a time when 63% of adults report feeling stressed weekly and one in five experience stress daily, the study reinforces the growing importance of accessible, everyday outdoor activity. In fact, 86% of people who actively connect with nature report improvements in mental wellbeing.

Ireland’s natural wellbeing advantage:

The research highlights that regular outdoor walking can reduce exhaustion by 21%, increase a sense of achievement by 22%, and cut cynicism by 16%. Time spent in nature also increases brain activity linked to positive emotions by an average of 43%.

Even short walks have measurable effects. A 15-minute walk can increase brain activity linked to attention and memory by up to 240%, while significantly improving focus and concentration.

Dr Jack Lewis explains: “ All the evidence shows that walking outdoors is not only good for the body, but also for the brain. It releases a wide range of positive effects including improved creativity, concentration and reduced exhaustion and cynicism. The more time people spend outdoors, the more their brain benefits.”

Ireland’s landscapes are made for walking:

With its mix of mountains, coastlines, forests and lakes, Ireland is uniquely positioned for walking as a daily wellbeing habit. As more people look to reconnect with nature following a long winter, hiking and walking are seeing an upsurge in popularity. From iconic routes to hidden gems, Ireland offers something for every level of walker:

• Glendalough, Co. Wicklow – One of Ireland’s most loved walking destinations, combining glacial valleys, lakes and ancient monastic ruins in the heart of the Wicklow Mountains. 

• Cliffs of Moher Coastal Walk, Co. Clare – A dramatic Atlantic-edge route with sweeping sea views stretching toward the Aran Islands. 

• Croagh Patrick, Co. Mayo – A challenging but rewarding climb offering panoramic views over Clew Bay and Ireland’s west coast. 

• Torc Mountain & Killarney National Park, Co. Kerry – Forest trails, waterfalls and summit views in one of Ireland’s most scenic national parks. 

• The Mourne Mountains, Co. Down – Rugged granite peaks and ridge walks, including Slieve Donard, Northern Ireland’s highest mountain. 

• Slieve Bloom Mountains, Co. Laois/Offaly – Gentle, forested trails perfect for beginners and relaxed walking days. 

• Gleniff Horseshoe, Co. Sligo – A dramatic loop beneath Benbulben with striking limestone cliffs. 

• Beara Peninsula, Co. Cork & Kerry – Quiet coastal and mountain walking routes far from busier tourist trails. 

• Carlingford & Cooley Peninsula, Co. Louth – Ridge walks such as Slieve Foye with views across Carlingford Lough to the Mourne Mountains. 

These varied landscapes reflect a key insight from the research: the benefits of walking increase with exposure to nature, meaning Ireland’s outdoor environments offer an especially powerful setting for improving wellbeing.

Mental health benefits backed by nature:

The connection between walking and mental wellbeing is increasingly well established. Studies show that time outdoors can reduce stress, improve mood, increase energy levels, and support emotional resilience. Nature-based activity in particular has been shown to reduce negative thought patterns while improving emotional balance and cognitive performance - helping explain why even short walks can create a noticeable shift in how people feel.

Simple, accessible and effective for all:

One of the strongest messages from the research is accessibility. Walking requires no specialist equipment, suits all fitness levels, and can be integrated into everyday life - whether it’s a short lunchtime walk, a coastal stroll, or a weekend hike. Experts stress that preparation still matters. Comfortable footwear, breathable clothing, and hydration are key for a safe and enjoyable experience, particularly in Ireland’s changeable weather.

“We’re seeing more first-time walkers alongside experienced hikers,” said Richard Dean, Camping and Trekking Country Trainer at Decathlon. “The key is confidence - making sure people feel equipped to get outdoors, whether it’s a forest walk or a full day in the hills.”

Ireland JOY10 offer:

To encourage more people to experience the benefits of walking, customers in Ireland can receive €10 off any purchase over €80 on outdoor walking and hiking products using the code JOY10 at checkout via the Decathlon app. The offer runs until 5th June and is available to Decathlon Ireland members (free sign-up required).

For further information see www.decathlon.ie

Slán go fóill.