Healing Walk
 |
Description
Book Introduction
“A book recommended to all modern people.”
Jeong Se-hee, professor at Seoul National University and author of "Brain on the Road"
Why do cancer cells lose their strength when you walk in the forest?
Does walking along the beach improve cognitive function?
The Secrets of Place and Walking Revealed by Cutting-Edge Science
Whether you turn on the TV or look at social media, it's a running boom.
I'd like to try running, but the Han River isn't just a few steps away from my house.
In the morning, I wake up and rush to work, and I can't predict when I'll get off work.
Sadly, my stamina and knees are not what they used to be.
But it's too early to give up.
Because we have 'walking'.
Running every day may be burdensome, but walking every day is not difficult.
Walking might sound like a very trivial thing to do.
But running, wrestling, and lifting weights aren't the only things that make up exercise.
Walking is also exercise.
It's a 'perfect' exercise in every way.
There's a reason why even a short walk can change your mood when you're feeling down and depressed.
The longer you sit, the higher your risk of depression, and the longer you walk, the lower your risk of depression.
Let's pick up the pace here.
Brisk walking reduces the risk of cancer, heart disease, dementia (cognitive impairment), and osteoporosis.
Simply put, walking is beneficial for both physical and mental health.
What's even more surprising is that where we walk has different effects on our bodies and minds.
The new book, "Therapeutic Walking," is a compilation of the benefits of walking in various locations, based on scientific research on walking.
It covers a whopping 20 locations, including city parks, plains, hills, forests, lakes, mountains, rivers, and pilgrimage routes, and includes detailed, separate notes with practical tips on maximizing the healing effects of walking.
Let's not just walk around any longer.
Smart walking will save your body and mind.
Jeong Se-hee, professor at Seoul National University and author of "Brain on the Road"
Why do cancer cells lose their strength when you walk in the forest?
Does walking along the beach improve cognitive function?
The Secrets of Place and Walking Revealed by Cutting-Edge Science
Whether you turn on the TV or look at social media, it's a running boom.
I'd like to try running, but the Han River isn't just a few steps away from my house.
In the morning, I wake up and rush to work, and I can't predict when I'll get off work.
Sadly, my stamina and knees are not what they used to be.
But it's too early to give up.
Because we have 'walking'.
Running every day may be burdensome, but walking every day is not difficult.
Walking might sound like a very trivial thing to do.
But running, wrestling, and lifting weights aren't the only things that make up exercise.
Walking is also exercise.
It's a 'perfect' exercise in every way.
There's a reason why even a short walk can change your mood when you're feeling down and depressed.
The longer you sit, the higher your risk of depression, and the longer you walk, the lower your risk of depression.
Let's pick up the pace here.
Brisk walking reduces the risk of cancer, heart disease, dementia (cognitive impairment), and osteoporosis.
Simply put, walking is beneficial for both physical and mental health.
What's even more surprising is that where we walk has different effects on our bodies and minds.
The new book, "Therapeutic Walking," is a compilation of the benefits of walking in various locations, based on scientific research on walking.
It covers a whopping 20 locations, including city parks, plains, hills, forests, lakes, mountains, rivers, and pilgrimage routes, and includes detailed, separate notes with practical tips on maximizing the healing effects of walking.
Let's not just walk around any longer.
Smart walking will save your body and mind.
- You can preview some of the book's contents.
Preview
index
Recommendation / Author's Note / Prologue
Chapter 1: The Forest: A Chemistry Class in a Quiet Forest
Chapter 2: The Coast: The Amazing Science of the Sea, Sandbars, and Pebble Beaches
Chapter 3: Country Roads: Purpose, People, Walking Speed, and Unexpected Wildlife
Chapter 4 Hill: Rest for the eyes, health for the body, and peace for the mind
Chapter 5: The Cemetery: Lessons from Death
Chapter 6: Flowers and Meadows: The Secret of Fragrant Landscapes
Chapter 7: City Walking: The Vibrant Vitality of a Walkable City
Chapter 8: The Plains: The Mysterious Biological Power of Space
Chapter 9 Cliff Walk: The Miracle of Easy Uphill Hiking
Chapter 10: Lakes: The Hidden Science of Still Water and Light
Chapter 11: Abandoned Railroads: Biochemical Bonds on the Disused Railroad
Chapter 12: Therapeutic Landscapes: Sacred Places Imbued with Mysterious Healing Powers
Chapter 13: The Canal Towpath: Nutrients for Creativity
Chapter 14: The Transition: The wondrous emotions and wisdom conveyed by birds
Chapter 15: Urban Parks: Community, Safety, and Healing
Chapter 16 Outland: In Search of Sustainable Surprise
Chapter 17: The Pilgrimage: The Psychology of Immersion
Chapter 18: The Mountain: The High Magic of Hormones
Chapter 19: The River: Humanity's Old Partner
Chapter 20: Night View: The Neurochemical Properties of the Dome
Epilogue / Acknowledgments / Notes / Index
Chapter 1: The Forest: A Chemistry Class in a Quiet Forest
Chapter 2: The Coast: The Amazing Science of the Sea, Sandbars, and Pebble Beaches
Chapter 3: Country Roads: Purpose, People, Walking Speed, and Unexpected Wildlife
Chapter 4 Hill: Rest for the eyes, health for the body, and peace for the mind
Chapter 5: The Cemetery: Lessons from Death
Chapter 6: Flowers and Meadows: The Secret of Fragrant Landscapes
Chapter 7: City Walking: The Vibrant Vitality of a Walkable City
Chapter 8: The Plains: The Mysterious Biological Power of Space
Chapter 9 Cliff Walk: The Miracle of Easy Uphill Hiking
Chapter 10: Lakes: The Hidden Science of Still Water and Light
Chapter 11: Abandoned Railroads: Biochemical Bonds on the Disused Railroad
Chapter 12: Therapeutic Landscapes: Sacred Places Imbued with Mysterious Healing Powers
Chapter 13: The Canal Towpath: Nutrients for Creativity
Chapter 14: The Transition: The wondrous emotions and wisdom conveyed by birds
Chapter 15: Urban Parks: Community, Safety, and Healing
Chapter 16 Outland: In Search of Sustainable Surprise
Chapter 17: The Pilgrimage: The Psychology of Immersion
Chapter 18: The Mountain: The High Magic of Hormones
Chapter 19: The River: Humanity's Old Partner
Chapter 20: Night View: The Neurochemical Properties of the Dome
Epilogue / Acknowledgments / Notes / Index
Detailed image
Into the book
According to neuroscientist Dr. Sarah McKay, “Our bodies, the way we move them, and the way we interact with our physical environment shape the way we think, feel, and behave.
It even changes the structure and function of the brain, improving mental health, memory, and cognition.”
--- p.17
Italian researchers found that coastal areas had significantly lower rates of COVID-19 hospitalizations than inland areas, suggesting that sea air eased the strain on the health care system.
--- p.52
When we walk briskly, our brain produces brain-derived neurotrophic factor (BDNF), a protein known as a hope molecule that promotes the growth of new nerve cells (neurons). Interestingly, BDNF appears to help people recover from depression and stress.
Studies have shown that people with depression often have lower BDNF levels than people without depression.
Physical movement increases BDNF levels in the body, and the more active you are, the more BDNF production increases.
--- p.71
When we climb to the top of a hill and look down at the scenery before us, our eyes switch to a very comfortable 'panoramic vision'.
This is a field of view that looks as far ahead as possible, which is very beneficial for our eyes that are tired from staring at the screen for a long time.
--- p.84
Having a place created for mourning or one that allows for grief can be more important than you might think.
Grief therapist Sarah O'Hara said:
“The act of walking through a place associated with grief sends signals to the brain that ‘loss is a natural experience’ and ‘we have taken the first step toward recovery.’
“In this way, the symbolic meaning of a space is as important as the space itself.”
--- pp.95~96
Dr. Eamon Laird, a researcher at Trinity College Dublin, surveyed 4,000 adults over 50 about their physical activity and mental state, and was surprised to see the effects of a 20-minute walk.
He explains, “Walking just 20 minutes a day, five days a week, has been shown to reduce the risk of depression by up to 43 percent.
Many people report feeling better after just a 20-minute walk.
I didn't expect such dramatic results." Of course, the longer you walk, the more effective it will be.
According to Dr. Laird's 10-year study, the risk of depression decreased in proportion to the amount of time spent walking.
--- p.101
Do humans prefer still water to flowing water? Yes.
When researchers asked Scottish subjects to keep diaries about their feelings, emotions, and reactions to different types of water, they reported that "still bodies of water, such as lakes and reservoirs, brought about greater calmness than flowing bodies of water, such as rivers and streams."
--- p.167
Stanford University's Mind & Body Lab has consistently found that our mindset shapes our physical and mental health.
Researchers here believe that the placebo effect is not a mysterious and inexplicable force, but rather a product of psychological and situational factors.
Their research reveals the powerful effect of mindset—that what and how we think can change who we are emotionally, psychologically, and physiologically.
This means that if we walk through a landscape and believe that it is a place of healing, there is a very high probability that we will heal ourselves.
--- p.195
Spanish researchers investigated the validity of the hospital practice known as 'bed rest'.
They asked the following question:
What would happen if hospital patients spent less time in bed and more time moving? How long and what type of exercise should patients engage in to achieve optimal results? They systematically reviewed all research and papers published over the past 20 years.
A study of 4,000 hospitalized patients with critical illness found that exercise was essential for recovery, and the most appropriate form of exercise was walking.
--- p.238
The sight of things that overwhelm and exhaust us, crowded together like toys, helps us understand the world and our own place in it.
On the mountain, we briefly escape from the world with its unavoidable difficulties and demands.
Through arduous climbing, we 'reduce' such a world to a manageable level.
At the same time, the mountain reveals humans as they are: small and insignificant beings like ants.
This strange paradox—the feeling of insignificance as we look down upon the overwhelming life we live in, while at the same time feeling ourselves very small before that vast landscape—makes us both bold and humble.
It even changes the structure and function of the brain, improving mental health, memory, and cognition.”
--- p.17
Italian researchers found that coastal areas had significantly lower rates of COVID-19 hospitalizations than inland areas, suggesting that sea air eased the strain on the health care system.
--- p.52
When we walk briskly, our brain produces brain-derived neurotrophic factor (BDNF), a protein known as a hope molecule that promotes the growth of new nerve cells (neurons). Interestingly, BDNF appears to help people recover from depression and stress.
Studies have shown that people with depression often have lower BDNF levels than people without depression.
Physical movement increases BDNF levels in the body, and the more active you are, the more BDNF production increases.
--- p.71
When we climb to the top of a hill and look down at the scenery before us, our eyes switch to a very comfortable 'panoramic vision'.
This is a field of view that looks as far ahead as possible, which is very beneficial for our eyes that are tired from staring at the screen for a long time.
--- p.84
Having a place created for mourning or one that allows for grief can be more important than you might think.
Grief therapist Sarah O'Hara said:
“The act of walking through a place associated with grief sends signals to the brain that ‘loss is a natural experience’ and ‘we have taken the first step toward recovery.’
“In this way, the symbolic meaning of a space is as important as the space itself.”
--- pp.95~96
Dr. Eamon Laird, a researcher at Trinity College Dublin, surveyed 4,000 adults over 50 about their physical activity and mental state, and was surprised to see the effects of a 20-minute walk.
He explains, “Walking just 20 minutes a day, five days a week, has been shown to reduce the risk of depression by up to 43 percent.
Many people report feeling better after just a 20-minute walk.
I didn't expect such dramatic results." Of course, the longer you walk, the more effective it will be.
According to Dr. Laird's 10-year study, the risk of depression decreased in proportion to the amount of time spent walking.
--- p.101
Do humans prefer still water to flowing water? Yes.
When researchers asked Scottish subjects to keep diaries about their feelings, emotions, and reactions to different types of water, they reported that "still bodies of water, such as lakes and reservoirs, brought about greater calmness than flowing bodies of water, such as rivers and streams."
--- p.167
Stanford University's Mind & Body Lab has consistently found that our mindset shapes our physical and mental health.
Researchers here believe that the placebo effect is not a mysterious and inexplicable force, but rather a product of psychological and situational factors.
Their research reveals the powerful effect of mindset—that what and how we think can change who we are emotionally, psychologically, and physiologically.
This means that if we walk through a landscape and believe that it is a place of healing, there is a very high probability that we will heal ourselves.
--- p.195
Spanish researchers investigated the validity of the hospital practice known as 'bed rest'.
They asked the following question:
What would happen if hospital patients spent less time in bed and more time moving? How long and what type of exercise should patients engage in to achieve optimal results? They systematically reviewed all research and papers published over the past 20 years.
A study of 4,000 hospitalized patients with critical illness found that exercise was essential for recovery, and the most appropriate form of exercise was walking.
--- p.238
The sight of things that overwhelm and exhaust us, crowded together like toys, helps us understand the world and our own place in it.
On the mountain, we briefly escape from the world with its unavoidable difficulties and demands.
Through arduous climbing, we 'reduce' such a world to a manageable level.
At the same time, the mountain reveals humans as they are: small and insignificant beings like ants.
This strange paradox—the feeling of insignificance as we look down upon the overwhelming life we live in, while at the same time feeling ourselves very small before that vast landscape—makes us both bold and humble.
--- p.282
Publisher's Review
Don't just walk any longer!
Where you walk can change your mood and health.
It is already widely known that creative thinking is activated in places with high ceilings, and that patients in hospital rooms with a view of nature outside the window recover faster.
This is thanks to advances in environmental psychology and neuroarchitecture, which study the interaction between the physical environment and humans.
“Walking for Healing” goes one step further.
This book introduces, based on science, medicine, and psychology, what changes occur in our bodies and minds when the movement of 'walking' is added between the physical environment and humans.
Wouldn't the human brain and muscles naturally react differently when viewing nature on a screen versus actually walking through it?
Because the healing effects of combining location and walking are different for each location, the book is organized so that you can find the content by location.
The 20 locations covered in “Healing Walks” are broadly categorized into three categories.
There are 'green' spaces with lots of plants such as forests and mountains, 'blue' spaces represented by lakes and seas, and 'brown' spaces created by human hands such as cities and plazas.
Even if you don't have to go far, easily accessible neighborhood parks, streets, or even the city itself can be great walking spots.
There are times when we need rest and quiet in nature, but there are also times when we need to feel secure and recharge in familiar places.
If you're afraid of cancer, take a walk in the forest!
The magic of phytoncides and natural killer cells
The number one cause of death for Koreans is cancer for both men and women (Statistics Korea, 2024 Cause of Death Statistics), and this ranking has been maintained for over 40 years since statistics were first compiled.
Although modern medicine has advanced significantly, it is still impossible to treat cancer without damaging normal cells as well as cancer cells.
A treatment that is attracting attention to complement these limitations is the natural killer cell, also known as 'NK cell'.
Natural killer cells, as their name suggests, detect and destroy cancer cells and virus-infected cells.
Dr. Li Qing, a world-renowned authority in the field of forest medicine, has scientifically proven that 'phytoncide' secreted by trees increases natural killer cells.
The healing effects of the forest don't stop at the physical body.
It was found that between 'static' forest bathing, which involves sitting or meditating in the forest, and 'dynamic' forest bathing, which involves walking in the forest, the latter has a greater impact on mental health, including alleviating anxiety, depression, and anger.
So, if you want to fully enjoy the benefits of forest bathing, you must ‘walk.’
Don't worry if you don't have a forest nearby and can't go there often.
The healing effects of the forest can manifest in our bodies within minutes of entering the forest, and the effects can even last for up to seven days.
However, not all forests and trees are created equal, so go to a 'mature' forest with older trees.
Preserving and preserving old-growth forests also benefits us humans.
With a clear mind until the day I die
If you want to live, walk along the beach!
The Miracle of Walking Barefoot to Awaken Your Brain
Many people feel their hearts open when they see the ocean.
In fact, the sea is very good not only for your mood but also for your health.
A 2023 study of 15 countries found that people living near the coast were healthier than those living inland.
It's okay if you don't have a house by the sea.
Another finding from the study was that simply visiting the coast can have health benefits.
Researchers who focus on the healing properties of the ocean believe that the chemical composition of the air there plays a significant role.
Seaside air is rich in minerals such as magnesium and calcium, and polyphenol, one of the physiologically active molecules found in abundance in seaweed, is known to have antioxidant properties and slow down the aging process.
The sea is nice to just look at, but it's even better to walk around it.
The beach is covered with sand or gravel, so it takes more energy to walk than on flat ground.
In other words, even if you walk the same distance, the exercise effect is great.
It's no coincidence that people who walk along the beach sleep 47 minutes more than those who walk inland.
Above all, the coast is the perfect place for ‘barefoot walking.’
Walking barefoot is more effective when the ground and soles of your feet are wet.
Meanwhile, one of the lesser-known benefits of walking barefoot is cognitive enhancement. Walking barefoot improves cognitive abilities such as concentration, attention, and memory.
If you are worried about dementia or have trouble concentrating, try walking barefoot.
After reading this book
There is no way to postpone walking any longer!
The most complete guide to walking
How does walking in the city, rather than in nature, affect us? Walking in a safe, familiar environment reduces the burden on the brain to process information, allowing us to fully focus on the walk.
This means you don't have to worry about getting lost or encountering aggressive wild animals.
Safety is a very important factor in walking, and it is not unrelated that there are many writings by female writers who have fallen in love with city walks.
Vivian Gonick, known as the writer's writer, confessed about her city walks:
“Nothing heals a sore and angry heart like a walk in the city.
“I am never less lonely than when I am alone on a crowded street.”
Urban parks and public gardens, and ultimately walkable cities, can be an alternative to nature.
It is not only out of consideration for the elderly who have difficulty moving around and parents who have to walk while pushing strollers.
We all need a place to take a walk and rejuvenate our bodies and minds, even if it's just for a moment, amidst our busy daily lives.
"Therapeutic Walks" is a comprehensive guide that introduces 20 places, ranging from nearby cities to nature, and explains the health benefits of walking in these places and how to maximize their benefits.
After reading "Therapeutic Walking," a comprehensive scientific textbook on walking and a practical health book, anyone will be unable to stop walking immediately.
Where you walk can change your mood and health.
It is already widely known that creative thinking is activated in places with high ceilings, and that patients in hospital rooms with a view of nature outside the window recover faster.
This is thanks to advances in environmental psychology and neuroarchitecture, which study the interaction between the physical environment and humans.
“Walking for Healing” goes one step further.
This book introduces, based on science, medicine, and psychology, what changes occur in our bodies and minds when the movement of 'walking' is added between the physical environment and humans.
Wouldn't the human brain and muscles naturally react differently when viewing nature on a screen versus actually walking through it?
Because the healing effects of combining location and walking are different for each location, the book is organized so that you can find the content by location.
The 20 locations covered in “Healing Walks” are broadly categorized into three categories.
There are 'green' spaces with lots of plants such as forests and mountains, 'blue' spaces represented by lakes and seas, and 'brown' spaces created by human hands such as cities and plazas.
Even if you don't have to go far, easily accessible neighborhood parks, streets, or even the city itself can be great walking spots.
There are times when we need rest and quiet in nature, but there are also times when we need to feel secure and recharge in familiar places.
If you're afraid of cancer, take a walk in the forest!
The magic of phytoncides and natural killer cells
The number one cause of death for Koreans is cancer for both men and women (Statistics Korea, 2024 Cause of Death Statistics), and this ranking has been maintained for over 40 years since statistics were first compiled.
Although modern medicine has advanced significantly, it is still impossible to treat cancer without damaging normal cells as well as cancer cells.
A treatment that is attracting attention to complement these limitations is the natural killer cell, also known as 'NK cell'.
Natural killer cells, as their name suggests, detect and destroy cancer cells and virus-infected cells.
Dr. Li Qing, a world-renowned authority in the field of forest medicine, has scientifically proven that 'phytoncide' secreted by trees increases natural killer cells.
The healing effects of the forest don't stop at the physical body.
It was found that between 'static' forest bathing, which involves sitting or meditating in the forest, and 'dynamic' forest bathing, which involves walking in the forest, the latter has a greater impact on mental health, including alleviating anxiety, depression, and anger.
So, if you want to fully enjoy the benefits of forest bathing, you must ‘walk.’
Don't worry if you don't have a forest nearby and can't go there often.
The healing effects of the forest can manifest in our bodies within minutes of entering the forest, and the effects can even last for up to seven days.
However, not all forests and trees are created equal, so go to a 'mature' forest with older trees.
Preserving and preserving old-growth forests also benefits us humans.
With a clear mind until the day I die
If you want to live, walk along the beach!
The Miracle of Walking Barefoot to Awaken Your Brain
Many people feel their hearts open when they see the ocean.
In fact, the sea is very good not only for your mood but also for your health.
A 2023 study of 15 countries found that people living near the coast were healthier than those living inland.
It's okay if you don't have a house by the sea.
Another finding from the study was that simply visiting the coast can have health benefits.
Researchers who focus on the healing properties of the ocean believe that the chemical composition of the air there plays a significant role.
Seaside air is rich in minerals such as magnesium and calcium, and polyphenol, one of the physiologically active molecules found in abundance in seaweed, is known to have antioxidant properties and slow down the aging process.
The sea is nice to just look at, but it's even better to walk around it.
The beach is covered with sand or gravel, so it takes more energy to walk than on flat ground.
In other words, even if you walk the same distance, the exercise effect is great.
It's no coincidence that people who walk along the beach sleep 47 minutes more than those who walk inland.
Above all, the coast is the perfect place for ‘barefoot walking.’
Walking barefoot is more effective when the ground and soles of your feet are wet.
Meanwhile, one of the lesser-known benefits of walking barefoot is cognitive enhancement. Walking barefoot improves cognitive abilities such as concentration, attention, and memory.
If you are worried about dementia or have trouble concentrating, try walking barefoot.
After reading this book
There is no way to postpone walking any longer!
The most complete guide to walking
How does walking in the city, rather than in nature, affect us? Walking in a safe, familiar environment reduces the burden on the brain to process information, allowing us to fully focus on the walk.
This means you don't have to worry about getting lost or encountering aggressive wild animals.
Safety is a very important factor in walking, and it is not unrelated that there are many writings by female writers who have fallen in love with city walks.
Vivian Gonick, known as the writer's writer, confessed about her city walks:
“Nothing heals a sore and angry heart like a walk in the city.
“I am never less lonely than when I am alone on a crowded street.”
Urban parks and public gardens, and ultimately walkable cities, can be an alternative to nature.
It is not only out of consideration for the elderly who have difficulty moving around and parents who have to walk while pushing strollers.
We all need a place to take a walk and rejuvenate our bodies and minds, even if it's just for a moment, amidst our busy daily lives.
"Therapeutic Walks" is a comprehensive guide that introduces 20 places, ranging from nearby cities to nature, and explains the health benefits of walking in these places and how to maximize their benefits.
After reading "Therapeutic Walking," a comprehensive scientific textbook on walking and a practical health book, anyone will be unable to stop walking immediately.
GOODS SPECIFICS
- Date of issue: December 25, 2025
- Page count, weight, size: 368 pages | 494g | 145*210*22mm
- ISBN13: 9791172101503
- ISBN10: 1172101507
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