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How to connect with nature for physical and mental wellbeing

Woman touches tree and looks up at its branches while hiking

Spending time in nature has big benefits for your physical health and mental wellbeing. Studies show that being in nature can help reduce blood pressure and stress hormones[1], boost self-esteem[2], and improve mental performance[1]. Here are some ways to connect with nature and reap the benefits! 

Go for a morning walk

There’s no better way to rise and shine than with an invigorating morning walk. Whether it’s walking around your neighbourhood, by the water, through a park, or nearby bushland, early morning sunshine and movement is a fantastic addition to your health and wellbeing routine.

Research suggests that direct sunshine can improve:
• Wakefulness and alertness
• Serotonin production (the chemical that helps control our happiness, memory, sleep, body temperature and hunger)
• Vitamin D production
• Immune function
• Inflammation regulation[3]

While early morning walks ensure the sun’s UV isn’t as intense, it’s still important to follow the SunSmart advice to Slip, Slop, Slap, Seek and Slide.

Seek out green and blue spaces

Try and engage in physical activity near natural elements, such as water and trees[4]. Studies have shown that exercise in these types of green and blue spaces can promote an array of health benefits for both body and mind[5, 6], including:
• Improved attention and mood
• Higher self-esteem
• Reduced fatigue
• Reduced perceived effort to exercise
• Reduced blood pressure
• Improved aerobic fitness
• Increased muscle density

Two older women walk along deserted road surrounding by bushland talking

Take a look at these spectacular Queensland national parks for some ideas on where to get active outdoors. Some inexpensive activities you could try include:
• Bike riding
• Running
• Swimming
• Hiking
• Using outdoor gym equipment in local parks
• Bodyweight exercises

Stop, look and listen

Develop a deeper connection to nature by focusing on your senses while you’re outdoors. You might engage in mindful walking – taking in the landscape around you as you walk. Try listening to the sounds of the birds, trees, and other wildlife nearby, and noticing the scent of trees, fresh grass, or wildflowers along your route. Practicing mindfulness around nature can reduce anxiety and depression, improve your sense of connection to nature, and increase your life satisfaction[7].

Ways to practice mindfulness in nature include[8]:
• Focusing on sounds by closing your eyes and tuning in to what you can hear
• Observing the landscape – Imagine you are an artist scoping out the perfect scene to paint. What sticks out to you?
• Breathing slowly. This may include breathing deeply and consciously as you move or sitting down and practicing box breathing, a breathing technique that can help reduce stress and improve mood. To practice box breathing, imagine 4 sides of a square/box. Each part of your breath represents a side of the box. Inhale for a count of 4, hold your breath in for a count of 4, exhale slowly for a count of 4, and pause at the end of your exhale for a count of 4. Repeat this sequence 5-10 times.

Other ways to connect with nature

Yoga: Bring a yoga mat to the beach, local park, or other green space in your area and enjoy a gentle yoga practice. Research supports yoga as a mind-body therapy that can improve your heart rate and blood pressure, and help you tap into a state of relaxation [9]. Look out for free or low-cost community events that offer the chance to practice yoga outdoors in a group setting.

Woman practices yoga in the local park

Gardening: Gardening can be a great form of physical activity that also helps improve your mental health, including reducing symptoms of stress, anxiety, and depression [10]. If you have a backyard, try to step outside often to potter around or work on some small projects. If you don’t have a backyard, you might consider volunteering at a local community garden, or searching for volunteer gardening opportunities online.

Picnic in the park: Grab a picnic rug, your friends and family, and head to the local park or botanical gardens for a picnic. Check out these tips on planning a healthy picnic for all to enjoy!

Young boy runs toward his dad's arms while his mum, sister and brother sit on a picnic rug outside watching on

Connecting with nature isn’t just a pleasant pastime but a crucial aspect of health and wellbeing. Scientists are continuing to discover more about its benefits, from stress reduction, to enhancing physical fitness and cognitive functioning. Consider how you might incorporate more time in nature into your weekly routine.

For ideas on how to get kids involved and connected to nature, refer to this article on how to make family walks more interesting.

Sources

  1. Todorova Y, Wellings I, Thompson H, Barutcu A, Lewis J, Bishop N, et al. Additional Health Benefits Observed following a Nature Walk Compared to a Green Urban Walk in Healthy Females. Urban Science. 2023;7(3):85.
  2. Pretty J, Peacock J, Sellens M, Griffin M. The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research. 2005;15(5):319-37.
  3. An M, Colarelli SM, O’Brien K, Boyajian ME. Why We Need More Nature at Work: Effects of Natural Elements and Sunlight on Employee Mental Health and Work Attitudes. PLoS One. 2016;11(5).
  4. Noseworthy M, Peddie L, Buckler EJ, Park F, Pham M, Pratt S, et al. The Effects of Outdoor versus Indoor Exercise on Psychological Health, Physical Health, and Physical Activity Behaviour: A Systematic Review of Longitudinal Trials. Int J Environ Res Public Health. 2023;20(3):1669.
  5. Brito HS, Carraça EV, Palmeira AnL, Ferreira JP, Vleck V, Araújo D. Benefits to Performance and Well-Being of Nature-Based Exercise: A Critical Systematic Review and Meta-Analysis. Environ Sci Technol. 2022;56(1):62-77.
  6. Plotnikoff RC, Wilczynska M, Cohen KE, Smith JJ, Lubans DR. Integrating smartphone technology, social support and the outdoor physical environment to improve fitness among adults at risk of, or diagnosed with, Type 2 Diabetes: Findings from the ‘eCoFit’ randomized controlled trial. Preventive Medicine. 2017;105:404-11.
  7. Schutte NS, Malouff JM. Mindfulness and connectedness to nature: A meta-analytic investigation. Personality and Individual Differences. 2018;127:10-4.
  8. Duvall J. Enhancing the benefits of outdoor walking with cognitive engagement strategies. Journal of Environmental Psychology. 2011;31(1):27-35.
  9. Djalilova DM, Schulz PS, Berger AM, Case AJ, Kupzyk KA, Ross AC. Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019;21(2):198-209.
  10. Tao M, Lu L, Gao J, He X. Horticultural activities can achieve the same affect improvement effect of green exercise: A randomized field controlled trial. Frontiers in Psychology. 2022;13.

Acknowledgement

Content developed by Shreyasi Baruah in conjunction with the University of Queensland’s Health and Wellbeing Centre for Research Innovation.

© Health and Wellbeing Queensland 2020

Health and Wellbeing Queensland acknowledges the Traditional Owners and custodians of the lands from across Queensland. We pay our respects to the Elders past and present for they are holders of the memories, traditions, the culture and aspirations of Aboriginal and Torres Strait Islander peoples across Queensland.


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