You probably know that going outside and getting some fresh air is good for you, but you might not realize just how much.

Exposure to nature has measurable benefits for our mental health and well-being. The amount of natural green space you can access or get to can do wonders for your brain.

A growing body of evidence suggests that getting plenty of exercise benefits more than just our bodies. In fact, there are many ways that regular walking can make your brain healthy.

Brain health is something we tend to take for granted. With age, our brain shrinks, which affects our ability to learn, memorize new things and make decisions. It’s not until we start noticing negative changes that we realize just how much our brain can affect our everyday life.

Walking is an easy and convenient way to get your body moving and increase blood flow to the brain. It’s also one of the best ways to stimulate and keep your brain active.

“I love walking because it clears your mind, enriches the soul, takes away stress and opens up your eyes to a whole new world,” says Claudette Dudley.

Regular walking not only helps prevent cognitive decline with age but also reverses it by stimulating new neural connections in the hippocampus. Making regular walks a habit can help keep your brain in top shape.

When walking, the brain releases dopamine which is associated with feelings of euphoria and motivation. This can help improve your mood.

When you get outside and take a walk (preferably in a green space for maximum benefits), you are exposing yourself to a wide variety of sights, sounds, and smells that all help to keep your brain sharp.

Walking helps to clear your head by relieving stress and anxiety. Plus, it just feels good to be outside in the fresh air!

It’s also an excellent way to improve focus and concentration, reduce anxiety, sharpen memory, and even slow down the natural decline of cognitive functions as you age.

To make it a habit, walk for the right length of time

“A morning walk gives the body a chance to forgive the trials and tribulations of yesterday, to shed its rubbish and mental clutter.” — Terri Guillemets

Walking for just 20 minutes a day can significantly boost your brain power and help keep you mentally sharp. To get the most out of your walk, do it regularly and for the right length of time.

Walk for at least 10 minutes every day. It doesn’t have to be all at once; break it up into two shorter walks if you can. And whenever possible, walk outside. Fresh air and sunlight are great for your brain.

Maintaining a good pace and not tiring yourself out too quickly is also essential. The key is to keep your heart rate up. You want to be able to talk but not pant for air every minute or so.

Of course, this varies from person to person based on their fitness level, weight, and age, so adjust your walking regimen accordingly. The most important thing is that you enjoy yourself while you are walking.

You can relax your body and clear your mind when you get outside and take some time to yourself. Research shows that regular exercise can reduce stress and promote relaxation, which can help improve your mental health.

“We know that walking on quiet, tree-lined paths can result in meaningful improvements to mental health, and even physical changes to the brain. Nature walkers have “quieter” brains: scans show less blood flow to the part of the brain associated with rumination,” writes Gretchen Reynolds of The New York Times.

You can also use walking to improve your memory and thinking skills. You can build up fatigue resistance and strengthen your brain by taking short walks daily.

Walking is also an easy way to stay fit and healthy, so it’s a win-win! So put down your phone and start walking. Your brain will thank you later.

Walking is one of the best ways to fight off cognition decline, so ensure you do it regularly for the full benefits. If you’re just doing it out of obligation, it’s not likely to be very effective. Be more deliberate about it.

This article originally appeared in Medium.