People have long understood the health benefits of walking in nature. Over a hundred years ago, the great conservationist John Muir wrote: "Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wilderness is a necessity; and that mountain parks and reservations are useful not only as fountains of timber and irrigating rivers, but as fountains of life."

There are very tangible mental and physical health benefits walking brings. Some of these will surprise even the most seasoned walkers.

Work place stress 

Think twice about reaching for that extra coffee, or distracting yourself by furtively checking Facebook and unwisely dumping your anger on colleagues after several post-work drinks – the best way to deal with the stress is quite simply, enjoying nature.

Research has proven that even just just looking at slides of natural scenes could improve recovery from a stressful task, while scenes of built-up areas did the opposite. Another showed that a walk in "green" environments at lunch time led to a better sleep the following night, and over a period of eight weeks led to people having significantly lower levels of blood pressure and perceived stress. If that’s what you get from a lunchtime stroll, just imagine what regular weekend hikes in the Brecon Beacons and Snowdonia.

It might be better for you than running

While running seems the epitome of healthy living, walking just maybe better for you than running! Really? I hear you say.

According to a study by the Lawrence Berkeley National Laboratory in California, a brisk walk can reduce the risk of heart disease more effectively than running. The huge test involved researchers comparing data from two studies of 33,060 runners and 15,045 walkers over a period of six years. They found that for the same amount of energy used walkers experienced greater health benefits than runners, with the risk of heart disease, blood pressure and cholesterol reduced by nearly twice as much as running in some cases.

Of course, the results had to involve the same amount of energy expenditure. So because running uses approximately two and half times the energy of walking, you’d have to spend two and a half times longer doing it. And other research shows that running could be better for losing pounds, while running and walking had about the same impact on the risk of first-time diabetes – both reducing it by about 12%.

To sum up, then, both are good for you – but walking could be better than you realise (even Runner’s World think so.)

Improved thinking and concentration

Your brain gets tired. It’s basically a muscle with thoughts, and like other muscles it suffers from fatigue. The stresses and strains of a busy life, constant noise and dozens of things competing for our attention at any one time exacerbate what’s been called “brain fatigue”- when you’re distracted, absent-minded and have the attention span of a midge.

People have long understood intuitively that wandering through green space has a beneficial, calming impact on the mind, but a recent study in Scotland used technology to prove it. Lightweight brain-scanning devices were strapped to the heads of 12 people who were then sent on a walk through Edinburgh. The results showed that while busy, built-up areas induced frustration and irritation in the participants, green and parkland sections led to the brain becoming calmer and more meditative. This calmer state helps with brain fatigue.

Improved creativity

Walking in nature provides a mental unshackling, and is vital in improving the creative process.

On a National Trust blog, Dr Sowden of the School of Psychology at the University of Surrey writes: “Walking has been shown to improve our ability to shift between modes of thought, and to improve our attention, memory and recovery from mental fatigue, all of which are important for thinking creatively”. What’s more, “walking exposes us to the constant flux of a changing environment providing us with an endless array of new and unique experiences, which combined with our past memories may, through serendipity alone, provoke new associations and give birth to new ideas. “

Although it must be pointed out that at some point, unfortunately, you have to stop walking and do some actual work.

Help combat depression

A study by the University of Stirling on a sample of 341 patients showed a brisk walk was “an effective intervention for depression" and had a similar effect to other, more vigorous forms of exercise. The mental health charity Mind has its own research to back up this thesis. Its chief executive, Paul Farmer, told the BBC: "Exercising with others can have even greater impact, as it provides an opportunity to strengthen social networks, talk through problems with others or simply laugh and enjoy a break from family and work. So ask a friend to join you."