Move Together, Heal Together: How Nature, Movement & Community Improve Mental Health
How Nature, Community, and Movement Supercharge Mental Well-Being
May is Mental Health Awareness Month—a time to reflect on what it truly means to feel well, connected, and alive.
At VITAL, we know—and experience daily—that a good hike can clear your head and lift your spirits. But from a mental health standpoint, what’s the real magic that happens when we combine outdoor movement with a great group of people?
To find out, I reached out to trusted mental health and leadership experts in the VITAL community and asked:
How does the blend of nature, movement, and community boost our mental well-being?
Their answers are grounded in research, shaped by experience, and full of wisdom we can all carry with us—whether on the trail, at home, or in our day-to-day lives.
Meet the Experts - Insights from the VITAL Community:
Mary Ann Schaepper, MD, M.Ed, Board-Certified Psychiatrist and founder of Schaepper Psychiatry, explores the neurobiology of hiking in community and how it can match or exceed the benefits of medication for long-term mental health.
Ron Hill, Co-Founder, Managing Partner, and Guide at Conscious Leaders Quest, shares how movement in nature with others unlocks cognitive clarity, deep connection, and inner wisdom.
Kathy L. Grummon, Ph.D, Clinical Psychologist, reveals how the synergy of outdoor activity and social connection acts as a nervous system reset and a form of holistic therapy.
Here’s what they shared:
Mary Ann Schaepper, MD, M.Ed
Board-Certified Psychiatrist; Founder, Schaepper Psychiatry - Redlands, CA
How does the blend of nature, movement, and community boost our mental well-being?
We’ve all said it—or heard it: “I just need to get outside and move.” Science says: you’re absolutely right.
The Science Behind Movement and Mood
As a psychiatrist, I often get asked: “Why does a hike with friends make me feel so much better?” Turns out, there’s real change—biological, emotional, AND neurological—that happens when we move our bodies outdoors, especially in good company.
Here's a breakdown of the science behind that feel-good blend of nature, exercise, and community.
Here's what happens:
It Lowers Your Risk of Depression
Just 30–60 minutes of regular physical activity, 5–6 days a week, can reduce your risk of developing depression by nearly 17%. This holds true across all age groups and continents. Movement truly is preventive medicine.¹It Can Work as Well as Medication
In studies comparing antidepressants to exercise, those who stuck with movement routines—whether supervised or on their own—had higher remission rates at 16 months. The biggest factor? Consistency of movement, not the pill.²
Important note: This does not mean medication isn’t helpful or necessary. Antidepressants are life-saving for many people, and no one should stop taking prescribed psychiatric medications without speaking with their doctor. Exercise can be a powerful complement to treatment—but decisions about medication should always be made with a qualified healthcare provider.It Grows a Stronger Brain
Exercise triggers the release of BDNF (Brain-Derived Neurotrophic Factor)—a protein that supports learning, memory, and neural health. It acts like Miracle-Gro for your brain.³It Supercharges Feel-Good Chemicals
Hiking doesn’t just boost endorphins—it also increases dopamine, serotonin, norepinephrine, and even natural cannabinoids, all of which help regulate mood and reduce anxiety.⁴ Moving with others—walking, rucking, climbing—can also trigger the release of oxytocin, the hormone linked to bonding and trust.⁵ Together, this chemical surge helps explain why shared outdoor adventures feel so powerful: your brain is wired to feel closer to those you move with.It Literally Builds a Better Brain
Outdoor movement increases blood flow, promotes neurogenesis, strengthens brain connections, and supports glucose regulation. The result? Greater resilience, sharper cognition, and a calmer nervous system.⁶
So why does a hike with a group feel so healing?
Because you're stacking all of this brain magic with connection. Humans are social creatures—we thrive when we feel seen and supported. When you're hiking alongside others, you’re not just moving through nature. You’re syncing with a community. That sense of shared experience, of purpose and presence, boosts the benefits of movement exponentially.
So yes, your instinct is spot on: when life gets heavy, lacing up your boots and hitting the trail with others is more than just a good idea—it’s evidence-based self-care.
Ron Hill
Co-Founder, Managing Partner, and Guide, Conscious Leaders Quest
Shares how movement in nature with others unlocks cognitive clarity, deep connection, and inner wisdom.
As I explored in my April 9th blog "Leadership: A Walk in The Park After All?", being outdoors is one of our most powerful tools for leadership development and cognitive function.
We often get caught up in our to-do lists, but nature allows us to process in ways that can actually eliminate some of those items altogether.
The Healing Power of Nature and Shared Experience
When we blend nature, movement, and human connection, something truly magical happens to our mental wellbeing. The natural environment, with its powerful compounds, helps us connect with ourselves, reduce anxiety, and unlock our own wisdom. Physical activity in these settings amplifies these benefits by helping discharge stress and regulate our nervous systems.
The community element then multiplies these effects exponentially. When we share authentic experiences in nature with others, we deepen our own wisdom by accessing the collective wisdom of the group through simple proximity and connection. This combination creates a neurobiological reset that reduces stress hormones while increasing beneficial neurochemicals like oxytocin, serotonin, and dopamine.
At Conscious Leaders Quest, we've witnessed how this nature-movement-community approach creates profound shifts in mental wellbeing that far exceed what any single element could provide alone. In our increasingly digital world, this combination isn't just refreshing - it's essential for sustainable wellbeing and authentic human connection.
Kathy L. Grummon, Ph.D
Clinical Psychologist, Mount Kisco, NY
How does the synergy of outdoor activity and social connection acts as a nervous system reset and a form of holistic therapy?
There are many significant health benefits associated with engaging in outdoor activities such as hiking. Most of us have experienced the calming, centering effect that comes from walking in nature—whether through forests, along coastlines, or across mesas, mountains, or deserts.
Regardless of the rigor, daily stresses tend to fade, replaced by a sense of tranquility and wellness. When this experience is shared with others—friends, family, or like-minded strangers—the benefits extend beyond refreshment, becoming a form of holistic therapy.
Being in nature, engaging in physical activity, and fostering social connections each contribute to improved mental health. When combined, they create a synergistic effect that profoundly enhances overall well-being. Time spent in natural environments functions as a reset for the nervous system, leading to cognitive and emotional benefits. Cortisol—the body’s primary stress hormone—decreases, quieting brain regions associated with worry and rumination. Feelings of emotional fatigue, mental fog, and irritability tend to subside. Exposure to sunlight elevates mood and supports better sleep by increasing serotonin and helping regulate circadian rhythms.
Adding physical activity amplifies these benefits. Movement triggers the release of neurochemicals that support well-being and emotional resilience, and it fosters a sense of agency and accomplishment. When we share these outdoor experiences with others, we add an essential dimension to our well-being—social belonging. Whether with long-time friends or new acquaintances, hiking together fulfills the human need for connection through shared experience. These interactions support authentic communication, trust, and community. Completing a collective outdoor challenge can strengthen bonds and often leaves participants with a sense of having experienced something truly transformative.
Together, these elements—nature, movement, and connection—work in harmony. Hiking together becomes more than a workout. It becomes a form of therapy.
Final Thoughts: Nature as Therapy for Modern Life
The science is catching up to what many of us already feel: moving through nature with others is deeply healing.
At VITAL, we believe it’s a prescription for modern life—one we can all benefit from, no matter our starting point. Whether you're hiking a local trail, walking with a friend, or joining a bold backcountry adventure, you're doing something vital for your mental health.
We’d love to hear from you:
What’s your go-to mental health ritual? Where do you feel most alive?
Let’s get out there!
Libby
Sources
¹ Schuch F et al. Physical activity and incident depression. Am J Psychiatry. 2018;175:631–648.
² Hoffman et al. Psychosomatic Med. 2011;73:127–133.
³ Lima Giacobbo et al. Mol Neurobiol. 2019;56:3295–3312.
⁴ Young LJ, Wang Z. The neurobiology of pair bonding. Nat Neurosci. 2004;7(10):1048–1054.
⁵ Carter CS. Oxytocin pathways and the evolution of human behavior. Annu Rev Psychol. 2014;65:17–39.
⁶ Noordsy DL, et al. Am J Psychiatry. 2018;175:209–214.