150,000 Steps to Stillness: Walking the Camino de Santiago

A few months ago, a friend from my hiking group proposed a Spring Break adventure: a hiking trip on the Camino de Santiago — with our kids. As you may know, the Camino is a historic pilgrimage route dating back to the 9th century, originally established after the discovery of the remains of Saint James in northwestern Spain.

The most well-known route, the Camino Francés, spans nearly 500 miles (780 km), beginning in France and ending in Santiago de Compostela, Spain. Another popular option is the Camino Portugués, which many people choose to complete in sections over time — sometimes over multiple visits, even spanning decades. To receive a Compostela certificate, you only need to walk a minimum of 100 kilometers on an official route that ends in Santiago.

Our Route: The Portuguese Coastal Way from Vigo

For our trip, we chose the Portuguese Coastal Route, starting in Vigo, Spain. My youngest daughter was not well enough to travel, but my 17-year-old daughter and I joined friends for the walk — a multigenerational group ranging in age from 12 to 62.

Over five days, we averaged 14 miles per day, totaling more than a half marathon each day. By the end, our feet were bruised and our muscles ached — but no one was complaining. In fact, everyone felt incredibly relaxed. So what was going on?

Nature, Mindfulness, and the Science of Feeling Good

Mental & Psychological Effects

1. Reduced Stress & Anxiety Nature exposure lowers cortisol, the body's primary stress hormone. Walking mindfully also reduces mental chatter and rumination — those looping, anxious thoughts that drain our energy.

2. Improved Mood & Wellbeing Time outdoors increases positive emotions like calmness, contentment, and joy. Even brief walks in green spaces have been shown to reduce symptoms of depression and improve emotional resilience.

3. Enhanced Cognitive Function Walking in nature can sharpen attention, boost working memory, and enhance decision-making — a powerful antidote to the constant distractions of modern life.

Physiological Effects

1. Lower Blood Pressure & Heart Rate Natural environments activate the parasympathetic nervous system, which calms the body, reducing both blood pressure and resting heart rate.

2. Strengthened Immune System Forest environments, in particular, have been shown to boost natural killer (NK) cell activity — a key part of our immune defense.

3. Reduced Inflammation & Cortisol Mindful walking in nature can lead to lower levels of inflammatory markers (like IL-6 and CRP) and a noticeable reduction in stress-related hormones.

The Power of Combining Nature & Mindfulness

When nature and mindfulness are combined, the benefits are even more profound. I can’t say I was mindful every step of the way, but something about this trip had us all firmly grounded in the present. Maybe it was the awe of walking through historic villages and stunning coastlines — or maybe it was simply the sheer distance we had to cover, step by step.

Whatever the reason, the journey fostered a deep sense of presence, peace, and connection. Mindful walking in natural settings has been shown to rewire brain patterns, regulate the nervous system, and help manage conditions like PTSD, burnout, and chronic stress.

At Ascend Retreats, we intentionally weave mindfulness and a deep connection to nature into every experience — because we believe true transformation happens when you slow down, tune in, and walk with purpose.