How to connect with nature for physical and mental wellbeing

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 hormones¹, boost self-esteem², 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 regulation³
• 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

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 include⁸:

• 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.

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!

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.