Forest walking promoted the psychological and physiological health of postmenopausal women

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There is growing interest in lifestyle-based strategies supporting postmenopausal women’s psychological well-being and physiological resilience. Because evidence regarding natural environments remains scarce for this demographic, this study examined acute psychophysiological responses to 60-minute walking sessions in forest versus urban contexts. Twenty-four physically inactive postmenopausal women (≥50 years) completed a within-subject trial. Assessments included psychological questionnaires, heart rate variability (HRV), mucosal immune biomarkers (salivary immunoglobulin A [SIgA], lactoferrin, α-amylase), and stress markers (cortisol, nitric oxide [NO], cell-free mitochondrial DNA [cf-mtDNA]) measured pre- and post-session. Forest walking elicited higher high-frequency (HF) power, a lower LF/HF ratio, and greater increases in the SIgA/total protein ratio (p < 0.001) compared to urban walking. Furthermore, the forest condition yielded significantly greater psychological improvements and reduced negative moods, including anger (p = 0.002) and fatigue (p = 0.010). Reductions in cortisol, cf-mtDNA, and NO showed significant condition × time interaction effects. Additionally, an overnight forest stay significantly enhanced baseline SIgA and happiness while reducing stress markers. In conclusion, forest-based walking interventions elicit more favorable physiological and psychological responses than urban park walking. By enhancing parasympathetic activation, immune function, and psychological well-being, forest walking serves as a practical, evidence-based strategy to promote holistic health in postmenopausal women.