Walk and Talk – Benefits for Wellbeing and Vitality

Promoting coaching is something I’m genuinely passionate about. Whether it’s a formal session or an informal conversation, the power of coaching can have profound benefits.

However, some people shy away from coaching because they imagine it will feel too intense — sitting opposite a coach, facing difficult questions, and feeling exposed. For many, that setup can feel like their worst nightmare. This is where walking conversations come in.

I’ve been practising walking or outdoor coaching for many years. Sometimes it’s been out of necessity, no private room available, and other times it’s been the client’s clear preference. Walking quickly became a popular option for some of my younger coachees or those less experienced in coaching, who felt more at ease outdoors than in a formal setting. It makes complete sense to me. I love being outside, and I find that conversations flow more organically. I’m not holding notes or a pen; there’s a different energy that comes with the freedom of being outdoors, and it benefits both coach and coachee.

And it turns out I’m not alone in this thinking.

Research from the International Coach Federation (ICF) and the British School of Coaching highlights the benefits of outdoor coaching, but what interests me most is the science behind it. Siobhain O’Riordan and Stephen Palmer (2022–2023) published a paper titled Beyond the Coaching Room into Blue Space: Ecopsychology-informed coaching psychology practice. Ecopsychology was a new term for me — it explores the deep emotional and psychological connections between humans and the natural world, including how nature supports healing, reconnection, and even spiritual wellbeing.

O’Riordan and Palmer found that short walking-and-talking sessions, especially near water, significantly improve wellbeing for both coach and coachee. In fact, they suggest that outdoor coaching may even outperform traditional indoor sessions when it comes to building rapport and emotional engagement. They describe nature as becoming a “third party” in the coaching relationship — and its presence has a noticeably positive effect on wellbeing and vitality. Psychologists define vitality as a sense of aliveness, energy, and spirit. And honestly, who doesn’t need more of that?

As a coach, I feel the benefits too. Movement boosts my creativity and cognitive flexibility. I’m calmer, less tense, and more open than when I’m sitting in a chair. I’ve always used running to solve problems and think things through, so it’s no surprise that walking coaching feels so natural to me. Being in nature, navigating off-road terrain, actively listening, and holding the coaching space all at once feels like a workout for my brain.

The prefrontal cortex, the part of the brain responsible for adapting, planning, and problem-solving, thrives on this kind of stimulation. Thanks to neuroplasticity, we know the brain operates on a “use it or lose it” basis. When we think differently, try new things, or shift perspective, we create new neural pathways. Walking coaching supports this beautifully by combining movement, nature, and reflective conversation.

Walk and talk coaching isn’t just a pleasant alternative to sitting indoors, it’s a genuinely effective, research-supported approach that enhances wellbeing, boosts vitality, and strengthens the coaching relationship. The combination of movement, nature, and reflective conversation creates conditions that help people think more clearly, feel more at ease, and access deeper insight. As the science continues to grow, it’s becoming increasingly clear that the natural world plays a powerful role in how we process, reflect, and make meaningful change.

For me, walking coaching brings together everything I value about this work: connection, curiosity, creativity, and the chance to support people in a way that feels grounded and energising. Whether someone is new to coaching or simply wants a different kind of space to explore their thinking, walking outdoors offers a refreshing and highly effective way to do it.