Wildlife Matters looks into the health benefits from being in nature and asks Can being in nature improve your physical health?
Today, the demands of the modern world can mean people spend more of their time indoors and in urban areas dominated by human-made structures like buildings and vehicles.
When we talk about ‘nature’, we often think of it as something that exists somewhere else rather than being a part of our daily lives. We might see it as a place to visit for leisure or something we must manage to provide food, clean water, fresh air, and make a profit.
But this is different from how it should be. It is only very recently in our evolutionary history that we have begun to think this way, driven by the need for success, money and status, but living this way has its drawbacks.
Sadly, many people are feeling the impacts of the fast pace of the modern world, which is making some of us physically and mentally ill, more self-centred, and less accepting of others.
It’s diminishing our sense of meaning. It’s also setting us up to fail as we tackle climate change, ecological breakdown, and other significant challenges.
Our way of life has changed radically since modern humans evolved around 200,000 years ago, but our prehistoric bodies and brains will take much longer to evolve.
Throughout human evolution, people developed in environments where encountering dangerous situations, like facing a venomous snake or being attacked by other groups of individuals, was typical.
Like other animals, our instinctual flight or fight response was triggered when we were threatened, which increased our heart rate and caused other physiological changes.
In the modern world, however, the part of our brain that responds to threats is endlessly overstimulated by stress and anxiety.
Too many jobs are dominated by pressures to perform, with constant deadlines and interruptions.
Our commutes, whether by car or public transport, are a series of frustrations, antagonisms, and delays. Meanwhile, we are bombarded with news of disasters, wars, atrocities, hatred, and political strife via our phones, computers, and TVs, all of which elevate and stoke our fears.
As a result, in this modern world, our ‘stone age’ bodies are constantly on the alert; various stress-induced neurotransmitters and hormones are released far more often than is normal or healthy, affecting our guts, immune system, hearts, and much more.
The solution is simple. We need to spend more time outside; the evidence of the benefits for health and well-being are widespread and longstanding.
Nature and well-being often go hand in hand. John Muir, a famous 19th-century mountaineer, spoke in depth about the natural world’s healing properties, encouraging us to ‘allow nature’s peace to flow into you, as sunshine flows into trees’. The rejuvenating and inspiring properties that the outdoors can provide us are even more relevant today.
The concept of biophilia suggests that our connection with nature influences our physical and mental health.
Numerous studies support this idea and demonstrate the positive impact of nature on our well-being. Biophilia proposes that, like other living beings, our health is affected by our environment, and we flourish in certain conditions while we suffer in others.
Studies have shown the health benefits of having sunlight indoors, a natural view out of the window or plants in a room, so imagine the benefits of walking outdoors amongst stunning natural landscapes.
Many of us know that a walk in nature is more uplifting than one in an urban setting.
Walking in nature is enjoyable and will bring many mental and physical health benefits.
Walking in a beautiful, natural setting seems less like “exercise” and more like having fun and something you want to do again. Regular nature walks can help you effortlessly get the exercise you need.
So today, we are sharing some easy things you can do daily to improve your physical health and well-being.
Are you ready to try these?
Sleep
Have you ever noticed that you sleep better after spending a day outdoors?
Studies conducted on people living in urban areas have shown that those who have access to green spaces, even if it’s just for 15 minutes a day, tend to sleep better than those who don’t have such access.
Cortisol is a hormone your body produces to help you wake up and stay alert throughout the day.
However, cortisol levels may remain elevated when stressed, causing irritability, digestive issues, and trouble sleeping. Therefore, it’s crucial to maintain balanced cortisol levels for good physical and mental health.
A study conducted in 2019 examined the effects of spending time in nature on cortisol levels and alpha-amylase, two recognised stress markers.
The participants were asked to spend at least ten minutes in nature at least three times a week. The study found that cortisol levels significantly decreased after just twenty minutes in nature, and there was a 21.3% drop in cortisol levels after one hour. Similarly, there were also improvements in alpha-amylase levels.
Immunity benefits
Researchers have found that spending just 30 minutes walking in a woodland can significantly increase white blood cells, which are important for immune function. Walking in nature can also help support immune health through various pathways, including better sleep, stress reduction, and physical exercise.
In addition to immune health, walking in nature can also have a positive impact on heart health.
Cardiovascular activity like walking can help support heart health, and walking in green spaces has been found to reduce heart rate compared to walking in built-up environments. This double benefit for the heart includes both the cardio-based exercise we need for heart health and the calming effects of nature that can help support healthy blood pressure.
Spending as little as 30 minutes per week in nature is estimated to lower the risk of high blood pressure by 9%. Imagine the impact on your heart if you spent 30 minutes in nature daily!
Walking in nature can also give structure to your day. Setting aside time for a daily walk allows you to create a new habit contributing to your overall health and well-being.
Whether you have 10 minutes or up to an hour, plan a daily route and stick to it, rain or shine. This new habit can help you feel better, less tired, and less stressed, giving you the space to problem-solve or create.
To make your walk part of your daily routine, get organised by preparing your things the night before, and ask yourself what will help you transition from waking to walking.
Find a solution if there is one thing that feels like a barrier. For example, if cold and rainy mornings are challenging, invest in a good quality weatherproof jacket and walking boots. Remember, every journey begins with a single step, and you are forming a new habit that will benefit your health and well-being.
Reduce your stress
According to a study, daily outdoor walking can significantly reduce stress levels. Walking for an hour daily positively impacts our brain, making it an excellent way to relieve stress.
Being outside helps the body get vitamin D from the sun, which can help combat seasonal affective disorder (SAD), also known as winter depression, and acts as an instant mood booster.
Physical activity can also change brain chemicals that affect mood.
Regular exercise is known to increase blood flow and oxygen to the brain. This, in turn, triggers the release of “feel-good” hormones, such as endorphins and serotonin.
Brisk walking is an excellent way to elevate your mood, especially if you do it to increase your heart rate.
Exercise also helps increase norepinephrine concentrations in the brain regions involved in the body’s stress response.
This helps to reduce depression and anxiety while enhancing the body’s response to stress. Walking is an excellent way to reap these mood benefits regardless of your fitness level.
Help maintain a healthy weight.
There have been many reports recently about the gut microbiome, and remarkable discoveries are being made rapidly.
For instance, did you know that approximately 80% of your immune system is in your gut? Also, the healthier your gut microbiome is, the stronger your immunity becomes and vice versa.
If you walk in natural surroundings, you will be exposed to various invisible microbes in the air that can benefit your microbiome and immunity.
Gardeners get an extra advantage when they work with soil using their hands. Studies have also shown that children who spend more time playing in nature tend to have fewer allergies as they grow up.
Nature Heals
Studies reveal that people connected with nature tend to heal from illness faster.
One classic study was conducted on patients who underwent gallbladder surgery. Half of the patients had a view of trees outside, and the other half had a view of a wall from their hospital beds.
The physician, Robert Ulrich, who conducted the study, found that the patients with the view of trees tolerated pain better, had fewer adverse effects, and spent less time in the hospital. Recent studies have also shown similar results can be achieved with scenes from nature and plants in hospital rooms.
So, if you are not able to get outside, putting a picture on your wall or a plant in your house can still positively impact you. However, it’s important to remember that there is no substitute for the experience of being out in nature, so always try to get outside if possible.
Enhanced creativity
Creativity is often considered a mysterious force that comes and goes unpredictably.
Some people believe that creativity is an innate trait, and if you do not have it, you cannot develop it. This is not true. Creativity is a natural quality that everyone can tap into since we are all part of nature.
Spending time in nature can significantly replenish your creative spirit and inspire new ideas. It helps you tap into your subconscious, which is the part of your brain that processes information without your awareness and stores memories and new skills while you go through your daily routine.
When trying to come up with an idea or solve a problem, attempting too hard may hinder the process. Overwhelming your conscious mind with competing thoughts and ideas may create a chaotic mind that is too busy for creative juices to flow.
Keeping your phone, headphones, or any other device away is crucial while you spend creative time in nature.
Research has shown that people who spend time outdoors are more likely to concentrate on a task and are less distracted by outside influences. Exposure to more oxygen and higher levels of dopamine in nature can help your brain focus better on ideas and solve complex problems.
Nature can boost your brain power!
Spending time in nature has been scientifically proven to improve brain function. It helps your mind focus, boosts your energy levels, and reduces activity in the part of your brain that causes stress and anxiety. In other words, nature allows your brain to function optimally.
A study has found that people who spent a day in a natural environment had greater focus, concentration, and mental energy than those who spent time in an urban setting.
Nature is also an endless source of inspiration. It is rich in creative inspiration and provides a safe place for drawing, writing, or developing new ideas. It has a relaxing effect on the mind, which allows it to think more freely and creatively. This phenomenon is known as ‘soft fascination’.
Spending time in nature away from screens can give you the space to think more freely and creatively. Additionally, nature has an unparalleled ability to replenish your energy levels.
Improves physical fitness
Regular walking may not seem the obvious choice for improving fitness, but it can give you more energy.
Moving your body increases blood flow, which helps circulate oxygen and nutrients to your muscles and organs. Walking also stimulates the production of endorphins, natural mood boosters that can enhance alertness and focus.
Many people feel tired and sluggish, not because they lack energy but because they haven’t been active enough.
Being sedentary is one of the primary contributing factors to chronic fatigue. Studies have shown that meeting physical activity guidelines can help improve energy and combat fatigue.
Exercising outdoors is more than a change of scenery; it can help you clear your mind. This can be particularly beneficial if you spend a lot of time indoors or in front of a computer.
Increased physical activity, like walking in nature, can also bring emotional benefits. When your body feels better, your mind will, too. Walking can improve your balance, increase your endurance, improve your lung capacity, build muscle, and strengthen your bones, all of which can help you feel better physically.
So, how can being in nature strengthen your bones?
As we age, our bones can become fragile due to certain diseases and medications, leading to osteoporosis.
Women after menopause and men in older age are more likely to develop it. Osteoporosis increases the risk of broken bones, limiting mobility and independence. Additionally, we tend to lose muscle as we age, which is called sarcopenia. People with osteoporosis or sarcopenia are frail and more prone to falling and breaking bones.
Regular exercise can help strengthen bones and build muscles. This is vital for developing robust bones when young and maintaining bone strength when older.
As bones are living tissues, they change over time in response to the forces exerted on them. Consistent physical activity can assist in bone adaptation and increase bone density. Adequate calcium and Vitamin D are crucial for good nutrition to achieve healthy bones.
Exercise also improves balance and coordination, which is especially important as we age. It helps prevent falls and broken bones that may result from them.
Being in nature helps to alleviate joint pain.
Our joints are surrounded by soft tissue called the synovial membrane, which produces a fluid like oil in an engine, allowing your bones to move past one another more smoothly.
Physical activity stimulates the production of synovial fluid; increasing fluid through joint movement helps prevent stiffness and keeps joints agile.
When you exercise, the weight on your joints forces water molecules out of the cartilage like a sponge. When the weight is lifted, the water molecules return, bringing oxygen and nutrients to the joints.
Exercise strengthens the muscles, ligaments and tendons surrounding the joints. These tissues act like a brace to protect the joint and lessen pressure on weakened joints.
For example, the quadriceps muscles in your thighs support your knee joints, and strong muscles in the lower back can protect your spine and hip joints.
By strengthening these muscles, you reduce the load on your joints and decrease the risk of injury and pain.
Chronic inflammation is a common contributor to joint pain and damage. Exercise can help combat inflammation by promoting the release of anti-inflammatory cytokines in the body.
In one study, twenty minutes of moderate exercise on a treadmill was enough to produce a measurable anti-inflammatory effect. In the long term, exercise is part of an effective strategy to reduce body fat, which releases inflammatory substances.
Exercise gets your heart pumping, which increases blood circulation throughout your body — including your joints.
Circulation ensures that the synovial membrane is exposed to a steady supply of nourishing oxygen and nutrients vital for repair and maintenance. Additionally, exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed.
Regular exercise, such as walking in nature and practising traditional disciplines like yoga and Tai Chi outdoors, can help improve joint flexibility. Doing these activities routinely can increase the range of motion in your joints, alleviating pain and stiffness.
Excess body weight is stressful to weight-bearing joints such as the hips, knees, and ankles. Regular exercise can help lose excess weight by burning calories and building lean muscle mass.
One study found that losing one pound of weight removed four pounds of pressure from the knees. Other research has associated weight loss with pain relief and a reduction in inflammation.
Exercises that focus on balance and coordination, such as walking in nature, can protect joints by reducing the risk of falls that could injure them. Improved balance and coordination also enhance your body’s ability to preserve and stabilise your joints during daily activities.
They can also increase your aerobic capacity.
Most of us have heard of the benefits of high-intensity interval training for heart health and even lifting heavy weights to improve muscle strength, but what if I told you that building your endurance through walking daily was more important?
Walking for extended periods (30-60 minutes) is the foundation of health and wellness on which we build our cardiac and muscle health. Here are some benefits of a robust aerobic base.
Walking for up to one hour several times a week can increase your body’s ability to burn fat for fuel, Improve your body’s immune system so it can fight off disease and infection faster and more effectively, increase blood flow, and reduce resting heart rate and blood pressure.
Regular exercise helps lower cortisol concentrations, reduce stress, and improve general system resilience. Over time, it can also help you recover faster from higher-intensity workouts.
Getting out into nature can lead us to want to walk, bike, hike, or kayak more often. People typically engage in regular physical activity in nature, so stepping outside can help you stay healthy or lose weight by increasing your activity levels.
If you can’t find an hour of a day to spend in nature, start with a few minutes. Everyone can spare five minutes to stand outside and feel the sun’s warmth on their face or take off their shoes and feel the grass between their toes.
If the weather is unfavourable, take a few moments to gaze out of a window and count the number of birds, trees, and flowers you can see. Then, look them up and learn more about them.
If you only have 30 minutes for your lunch break, try eating outside for ten minutes. Afterwards, walk around the office car park or the industrial estate where you work. Look for some greenery and fresh air, and take some deep breaths. You can find nature everywhere, and you will feel the benefits by the end of the first week.
Wildlife Matters wants to help everyone reconnect with nature.
Nature is not separate, or somewhere we go to at weekends; it is a part of us, and we are a part of nature.
We are all animals, and our physical health and well-being depend on eating nutritious food, exercising daily, and not carrying excess weight.
These are simple steps to enjoying a healthy lifestyle balanced with the natural world. Of course, the benefits of being in nature are not only physical; nature also has many benefits for our mental and emotional health. We will examine this in the following nature and wellbeing article/podcast on the Wildlife Matters podcast.
We do not provide medical advice or guidance. Please consult your Doctor with any questions or concerns before taking action based on the information in this article/podcast.
If you enjoyed this blog, please check out more of our wildlife blogs here, or you may prefer to listen to the Wildlife Matters Podcast here.
If you want to support our work
Please click on the Wildlife Matters Patreon Community.
Please click to join the Wildlife Matters Substack Community.
You can donate here.
Further Reading
Mind UK Nature Benefits for Mental and Physical Health
University of Minnesota – Taking Charge of Your Wellbeing
Sport England – the Benefits of Being Active in Nature
u