How engaging with nature can improve our health and wellbeing

When we feel overloaded with daily demands and overwhelmed by endless to-do lists, when we are plagued by repetitive, persistent thoughts over which we seem to have no control, when we find ourselves in situations in which we feel anxious and concerned about being judged by others, we are in a state of stress. Such stress can negatively impact our mood, decision-making, productivity and wellbeing. When we experience this heightened state over a prolonged period of time this can lead to poor mental and/or physical health.

Our surroundings can combat these effects. Think about how you feel when you go for a walk or a run in your local park or when you are surrounded by nature like plants, trees, rivers, the sea and wildlife. Studies have shown that being exposed to nature reduces stress levels and improves wellbeing (e.g. Barton et al, 2016). Even if time is limited, as little as 20-30 minutes of engagement with nature can reduce physiological stress (Hunter et al., 2019).

As well as helping with psychological restoration, being in nature encourages us to be active, and physical activity is good for our health. For example, individuals who are more physically active have been shown to have healthier physiological responses to stress, reductions in depression, stress and anxiety; and improved wellbeing (Klaperski, et al., 2013; Penedo & Dahn, 2005). Being active in nature (for example going for a walk or run in a park) is more beneficial for our health and wellbeing than doing it indoors or on a treadmill (Thompson Coon et al, 2012). Being active in green spaces has been shown to improve self-esteem and wellbeing, reduce depression, anxiety and stress (Barton & Pretty, 2010; Rogerson et al., 2020). These benefits are derived from all types of natural environments, including urban nature (e.g. city parks), all intensities of exercise and as little as five minutes of engagement (Barton & Pretty, 2010). Furthermore, these benefits appear to be universally obtainable, with evidence of benefits in children and adolescents, vulnerable groups and those with physical and mental ill-health, including ‘low’ wellbeing (Rogerson et al, 2020). As such, programmes have been designed to engage individuals with low wellbeing, with nature programmes.

We are working with The Conservation Volunteers who deliver a national Green Gym programme where user’s benefit from social interaction and physical activity in nature. We are evaluating their programme and preliminary results indicate that engaging in this programme increases wellbeing. Moreover, there is evidence indicating that users have healthier cortisol profiles (which is linked with better wellbeing and health).

With more COVID-19 restrictions requiring us to socially distance, being away from family and friends, and not engaging in our usual commute to work or university, which might involve a walk; it is more important than ever to take a break in nature. A walk in a local park could be a way to help manage your wellbeing and deal with daily challenges. We showed that a short walk in a park improved physiological responses to stressful tasks such as public speaking and mental arithmetic tasks (Wood et al., 2018).

If you cannot get out of the house under COVID-19 restrictions, another way might be bringing nature to your home environments. For example, introducing plants into your indoor space can improve stress levels (Lohr et al., 2009) whilst transforming outdoor yard space with plants can lower stress levels and lead to healthier cortisol profiles, improved mood and greater feelings of connection and relaxation (Chalmin-Pui et al., 2020).

 

Blog by Carly Wood¹, Lisa Thorn² and Nina Smyth²

¹ School of Sport, Rehabilitation and Exercise Sciences, University of Essex

² Psychophysiology and Stress Research Group, University of Westminster