8 Ways That Walking Can Transform the Therapy Experience

Adobe Stock/Jacek Chabraszewski

When you picture a psychotherapy session, you probably imagine a therapist in a chair and a client on a couch, facing one another in a small office. While this traditional setup is the standard, many therapists are bringing their sessions into the great outdoors.

Advantages of Walking Therapy

Psychotherapists Dr. Kelly Yanek and Dr. Michele Kinderman have made walking therapy an integral part of their New Jersey-based practice, appropriately named Wellness Outside the Box. “The change from a traditional therapy setting creates a more relaxed and informal atmosphere,” said Yanek. As a result, “clients feel less inhibited and more comfortable expressing themselves.”

When you’re ready to give walking sessions a try, you can look forward to a wide range of benefits. (Walking here includes any personal means of transport—feet, crutches, wheelchairs.)

1. Greater parity between therapist and client. “Walking alongside each other builds a feeling of equality between us and our clients,” said Kinderman. “Instead of the therapists being seen as the authority figures, we’re in it together.” Being outside can also decrease the sense of “the home-field advantage,” which comes with being in the therapist’s office.
2. Stronger client-therapist bond. Joint activities can strengthen connections between people. “On our walks, we often have shared experiences,” said Yanek. For example, seeing an interesting animal or a surprising bird. “These experiences create a sense of camaraderie and connection, which deepens the relationship.” That stronger connection is good news for therapy; therapeutic alliance is one of the most consistent predictors of a positive therapy outcome.
3. A more flexible perspective. A change of scenery can often lead to a change in mindset. Kinderman finds that outdoor walks “offer moments of reflection and perspective that may not occur within the confines of the therapy room.” The broader way of seeing things that often come with being outside can lead to insights and solutions not thought about indoors.
4. A more relaxed, less burned-out therapist. As much as I love being a therapist, I don’t always love sitting in a room for hour after hour. “It can be a challenge to sit in an office all day,” concurs Yanek. For her, walking therapy is fun and just as healthy for both parties. Any benefits to therapists translate into a better experience for clients.
5. Greater ability to open up. Walking may facilitate talking, through both the physical movement and the side-by-side setup that’s more comfortable for many people than sitting face-to-face. Kinderman finds that walking “helps clients feel less inhibited and more comfortable expressing themselves,” which can lead to important realizations and even breakthroughs in the therapy process.
6. Connection with nature. Being outside helps you connect with the natural world—feeling the ground under your feet, the breeze on your face, seeing the sky and trees, and hearing the birds. Yanek finds that nature can be another player in the therapy process. “This connection to nature often serves as an additional source of support and comfort,” she said.
7. Enhanced well-being. Just stepping outside can contribute to feeling calmer and more grounded. “We know from research that being outdoors is good for mental health,” said Kinderman. Common benefits include less anxiety, better stress management, and improved mood.
8. Physical health. The benefits of physical movement aren’t just for the mind and emotions, of course—walking sessions are also good for the body. The US Department of Health and Human Services recommends at least 150 minutes of moderate exercise per week—a 45- to 50-minute walking session—would satisfy about one-third of that target.

Potential Downsides of Walking Therapy

Walking sessions do come with some risks, of course. “Walking therapy can be challenging for some clients, particularly those with mobility issues or health conditions,” said Yanek. You need to be comfortable with the terrain and dress appropriately for the weather. Your therapist may ask you to sign a form to cover their liability.

It is also harder to guarantee privacy when you step outside the four walls of an office, especially if you run into other people during your walk. While therapists are trained not to reveal the nature of their relationship with those they treat, people who know your therapist may surmise that you are a client in therapy. You can discuss any privacy concerns with your therapist, such as how confidentiality is handled if you meet someone you or the therapist knows, and what you plan to do when others are in earshot.

Finally, you might not always be feeling it when you and your therapist have planned to take a walk. Ask them how they handle “Plan B” scenarios—for example, meeting indoors or by telehealth instead.

With careful planning, you can look forward to all the benefits of walking with your therapist. Ask your current therapist about the possibility of walking sessions, or search the Psychology Today therapist directory.