Think back to the last time you spent some time outdoors. Perhaps it was a sunny summer morning walk, a hike exploring a local trail or sitting at a park bench enjoying some fresh air and the view around you. How did you feel after? Calm? Happy? Recharged? Relaxed? Less Anxious? More focused? You are not alone! 9 in 10 Canadians say they feel happier when they’re more connected to nature.
Research suggests that connecting to nature is one of the best things you can do to improve your health. Backed by hundreds of scientific studies, increasing your nature time can have a wide range of positive effects on both your physical and mental health. Some of these health benefits include:
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Lower stress levels
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Improved mood
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Decreased blood pressure
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Reduced risk of asthma
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Reduced risk of allergies
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Reduced risk of diabetes and heart disease
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Increased life expectancy
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Improved memory and creativity
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Less anxiety and depression in youth
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Higher test scores in youth
How much time to spend in nature?
Research suggests that people who spend at least 2 hours per week in nature can experience the benefits discussed above. Cortisol levels (the stress hormone) drops significantly around 20 minutes of time in nature. Therefore, it is suggested that the 2 hours total each week are broken up into at least 20 minute intervals at a time. For example, spending 20 minutes six times a week, 30 minutes four times a week, or 60 minutes twice a week in nature would count!
Interestingly, spending just 60 or 90 minutes a week in nature did not have as significant an effect on health. Additionally, higher levels of nature time, for example five hours a week, offered no additional health benefits.
What counts as nature time?
Nature time is any time when you feel you have had meaningful contact with nature. You don’t have be moving or exercising for it to count! Some examples include:
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Going for a walk in a park
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Relaxing on a park bench
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Going for a jog outside
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Having a picnic on the beach
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Throwing the ball or a stick for your dog in a field
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Going for a hike
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Floating on a river or lake
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Taking part in a water sport, such as paddle boarding, kayaking, canoeing or surfing
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Fishing
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Skiing/Snowboarding
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Snowshoeing
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Gardening
What if I don’t live near a recreational/green space?
Studies suggest that it does not matter how close you live to recreational spaces, nor how often you visit them, as long as you reach two hours of outdoor time by the end of the week. Not everyone has the benefit of living near green spaces or parks, but you can still get the same benefits by taking a long walk on one day, or making a trip to a recreational or green space on a weekend.
So, can you schedule in some nature time each week? Consider what would be attainable for you, and/or your family. Shorter, more frequent nature time? Or perhaps less frequent, longer time outdoors? What ever you choose, know that you are doing your health and wellbeing a mountain of good!
Looking for support with your mental health? Journey to Health is a private practice that supports people with mental health concerns through dietitian and therapist services. Contact us to book your free call with one of our practitioners to determine if our services are right for you!
References
Kardan, O., Gozdyra, P., Misic, B. et al. Neighborhood greenspace and health in a large urban center. Sci Rep 5, 11610 (2015). https://doi.org/10.1038/srep11610
White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3
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