Want to clear your head and look after your mental and physical health in the process? Claire Muffett-Reece reveals the many benefits that come with spending time outside
“Don’t spend enough time in nature truly looking at the nature that’s all around you? We’re all guilty of that – but in fact this connection has actually been proven to improve your mood, reduce feelings of stress or anger, help with your confidence and self-esteem and even give you more of a chance to get to know new people, among others”
“By doing some outside chores you’re actually helping with your mental and physical health without even realising”
“In today’s gadget-obsessed age it’s now more important than ever to lead by example and show kids and teenagers how great it is to get out and about – so be sure to stand firm and do it”
Facts/stats
Forty-two per cent of adults reported that nature and wildlife is now more important than ever to their wellbeing
(Gov.uk)
Being outside in nature improves cognitive function, brain activity, blood pressure, mental health, physical activity and sleep
(National Library of Medicine)
Two to three hours a week spent in nature means you’re twenty per cent more likely to be highly satisfied with your life
(Forest Holidays)
There are so many health benefits to get outside into that big wide world, yet astonishingly eighty to ninety per cent of our time is actually spent indoors, from being at home or school to work, shops, in cars or even on public transport. However, being inside too much actually has a detrimental effect on both your physical and mental health, isolating you from others and weakening your immunity, which in turn makes your body much more prone to bacterial infection. With this in mind it’s therefore vital you get out and about, surrounding yourself in nature as much as you can to boost your physical and mental health, as well as helping you enjoy a better night’s sleep, not to mention helping you breathe easier and even improving your vision. But what ways can you get out and about and enjoy the green spaces around you? It’s a lot simpler than you might think…
GET MOVING
Exercise is, of course, the number one factor that springs to most people’s minds when it comes to getting outside and improving your health in the process. But why exactly is raising that heartrate more beneficial in nature as opposed to being in your own home? Any exercise, be it in or out, has huge health benefits, however research has shown that engaging in outdoor physical activity provides exposure to sunlight for sufficient vitamin D levels, as well as greater improvement in mental health compared to indoor activity. And the good news is we’re not talking about pounding the pavement for miles a day to reap those rewards, with just two hours a week enough for your health and wellbeing (though we suggest that you do a little more if you can!). As for what type of outside exercise you wish to do – well that’s up to you! Go for a walk, try a slow jog, book an outside swimming session or partake in any number of park-related exercises classes up and down the country. You could even join a local rambling group or investigate one of the many forest or riverside trails that are local to you.
BACK TO NATURE
Don’t spend enough time in nature truly looking at the nature that’s all around you? We’re all guilty of that – but in fact this connection has actually been proven to improve your mood, reduce feelings of stress or anger, help with your confidence and self-esteem and even give you more of a chance to get to know new people, among others. Start by using your senses; going outside to an open space and looking at what you can see all around you. Next, listen; closing your eyes if it’s safe to do so, letting you appreciate the sound of the wind as it rustles through the trees, or a bird as it chirps while flying through the sky. Speaking of wildlife, why not join a bird watching group, with a study showing that seeing or hearing birds actually improved peoples’ mental wellbeing for up to eight hours. You could even incorporate your newfound love of outside wildlife with a hobby, picking up a camera and going outside at dawn or dusk to see what animals you can spot and snap in their natural habitat.
TAKE A TRIP
No, we’re not talking about booking an around-the-world experience where you take in the sights and sounds of a dozen different countries (although that does sound rather nice to us!). In fact, you can spend time outside by organising a day trip to your local coast to take in the sea air! Besides the fact you’re in a different surrounding which is only going to lift your mood even further, studies have shown that sea air encourages respiratory health and reduces asthma, allergies and even stimulates your immune system! But that’s not all – a trip to the beach has also been shown to benefit your skin; with sea water rich in minerals helping fight eczema and psoriasis, with the salty water also working to open your pores and remove toxins.
DO THE CHORES
OK, so this one doesn’t sound as appealing as a trip to the coast, but by doing some outside chores you’re actually helping with your mental and physical health without even realising! First off there’s the physical benefits, with an hour’s worth of raking leaves surprisingly burning more calories than a brisk walk or weight training session! Then of course there’s the mental bonus of being outside, with research showing it stimulates new connections between brain cells responsible for coordination, problem solving, emotional reasoning and complex thought. Gardening aside, spending any time outside focussing on a chore is a great stress-reliever, with any small task reducing anxiety and triggering the release of those feel-good endorphins. That means it’s time to stop putting off going outside and mowing the lawn, painting the fences or doing any outside housework you’ve been constantly finding an excuse not to do.
FAMILY TIME
Don’t forget about the many ways you can also get outside with your friends and family while feeling the benefits in doing so. In today’s gadget-obsessed age it’s now more important than ever to lead by example and show kids and teenagers how great it is to get out and about – so be sure to stand firm and do it. It’s been proven that children who play outside more develop good physical fitness, agility and stamina, helping with their bone density, stability, coordination, balance and strength. Added to that is the evidence that doing activities outdoors makes us feel happier, more satisfied with life, less anxious and less depressed, which means you’ve no more excuses when it comes to spending time together as a family outside. Plan a trip to your park for a picnic on a warm afternoon, or arrange to meet up at a local outside festival, music event or night-time open air cinema. You could even just pick up a paper, watching younger family members on the local swings and slide while you sit on a bench, catch up on the news and then simply watch the world go by.
