Outdoor activities can have a profound positive impact on mental health, supported by various scientific studies and psychological theories. For example, a study by Aerts and colleagues in 2022 suggested that living in green environments may benefit adult mental health. There are numerous benefits of outdoor activities:
- Reduced Stress and Anxiety
Being in nature has been linked to lower levels of the stress hormone cortisol, which reduces anxiety and promotes relaxation. Green spaces provide a sense of calm, and help people disconnect from everyday stressors. For example, a review by Jones, Tarter and Ross in 2021 showed the potential for a positive association between green space intervention and stress relief.
- Improved Mood and Decreased Symptoms of Depression
Outdoor activities such as walking, hiking, and gardening have been shown to elevate mood and reduce symptoms of depression. Exposure to natural light helps regulate serotonin production, a neurotransmitter contributing to happiness and well-being. For instance, a systematic review conducted in 2018 by Kondo, Jacoby and South found that spending time in green outdoor spaces may reduce stress and enhance health.
- Enhanced Cognitive Capacities
Spending time in nature can improve concentration, creativity, and problem-solving skills. Outdoor activities stimulate the brain differently than indoor settings, providing cognitive benefits. A 2017 study by Zijlema and colleagues demonstrated that being close to nature positively impacts cognitive function. Similarly, a systematic review and meta-analysis by Nguyen and Walters in 2024 examined the relationship between nature exposure and cognitive performance among children and adolescents. The findings indicated that there were no strong associations between these variables. Nonetheless, the study did reveal clear improvements in attention and executive functioning, suggesting that even limited engagement with natural environments may yield enhancements in these cognitive areas for children and adolescents.
- Better Quality Sleep
Outdoor physical activities help improve sleep patterns by promoting healthy circadian rhythms. Exposure to natural light during the day supports melatonin regulation, which improves the ability to fall asleep and maintain restful sleep. In a research study conducted by Baradaran and colleagues in 2019, the authors investigated the effects of daily sunlight exposure on the sleep patterns of children and adolescents. The findings indicated that regular exposure to natural sunlight can enhance the overall duration of sleep. Furthermore, the study suggests that sunlight exposure may facilitate earlier sleep onset, promoting healthier sleep habits in these age groups. This research highlights the importance of natural light in regulating sleep and encourages practices that allow for more outdoor time, particularly in the developmental phases of childhood and adolescence.
- Enhanced Emotional Resilience
Engaging in outdoor activities can boost self-esteem and build emotional resilience. Physical challenges in nature, such as hiking, rock climbing, and forest therapy, foster a sense of achievement and mastery, which improves self-worth and emotional well-being. A randomised controlled clinical trial conducted by Huber and colleagues in 2023 investigated the effects of two nature-based therapies: forest therapy and mountain hiking in couples with sedentary or inactive lifestyles. The researchers evaluated various outcomes, including health-related quality of life, relationship quality, and several psychological and physiological parameters. The findings demonstrated that healthy and high-functioning individuals with sedentary lifestyles derive mental benefits from engaging with nature.
- Social Benefits
Many outdoor group activities, such as group hiking, sports, or volunteering in nature conservation, provide opportunities for social interaction. Positive social experiences can help reduce feelings of loneliness, which is linked to mental health issues like depression and anxiety. For instance, a systematic review and meta-analysis conducted by Coventry and colleagues in 2021 investigated the efficacy of nature-based interventions in community settings for enhancing physical and mental health. The findings indicated that nature-based activities, particularly gardening, green exercise, and nature-based therapy, are effective in improving mental health outcomes amongst adults, including those with existing mental health challenges.
- Mindfulness
Nature-based activities like walking in the woods, practising yoga outdoors, or even simply sitting by a river encourage mindfulness—the practice of being present at the moment. This helps to alleviate ruminative thoughts, which are often associated with anxiety and depression. In 2020, researchers Lopes, Lima, and Silva conducted a study that reinforced earlier research demonstrating the beneficial effects of nature on mental well-being. They found that engaging with natural environments can decrease rumination, which is the process of continuously thinking about the same thoughts or problems.
References:
Aerts, R., Vanlessen, N., Dujardin, S., Nemery, B., van Nieuwenhuyse, A., Bauwelinck, M., Casas, L., Demoury, C., Plusquin, M., & Nawrot, T. S. (2022). Residential green space and mental health-related prescription medication sales: An ecological study in Belgium. Environmental Research, 211, 113056. https://doi.org/10.1016/j.envres.2022.113056
Baradaran Mahdavi, S., Mansourian, M., Shams, E., Qorbani, M., Heshmat, R., Motlagh, M. E., Ziaodini, H., Dashti, R., Taheri, M., & Kelishadi, R. (2019a). Association of Sunlight Exposure with Sleep Hours in Iranian Children and Adolescents: The CASPIAN-V Study. Journal of Tropical Pediatrics. https://doi.org/10.1093/tropej/fmz023
Coventry, P. A., Brown, JenniferV. E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, PiranC. L. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health, 16, 100934. https://doi.org/https://doi.org/10.1016/j.ssmph.2021.100934
Huber, D., Freidl, J., Pichler, C., Bischof, M., Kiem, M., Weisböck-Erdheim, R., Squarra, G., de Nigris, V., Resnyak, S., Neberich, M., Bordin, S., Zechner, R., & Hartl, A. (2023). Long-Term Effects of Mountain Hiking vs. Forest Therapy on Physical and Mental Health of Couples: A Randomized Controlled Trial. International Journal of Environmental Research and Public Health, 20(2), 1469. https://doi.org/10.3390/ijerph20021469
Jones, R., Tarter, R., & Ross, A. M. (2021). Greenspace Interventions, Stress and Cortisol: A Scoping Review. International Journal of Environmental Research and Public Health, 18(6), 2802. https://doi.org/10.3390/ijerph18062802
Kondo, M. C., Jacoby, S. F., & South, E. C. (2018). Does spending time outdoors reduce stress? A review of real-time stress response to outdoor environments. Health & Place, 51, 136–150. https://doi.org/10.1016/j.healthplace.2018.03.001
Lopes, S., Lima, M., & Silva, K. (2020). Nature can get it out of your mind: The rumination reducing effects of contact with nature and the mediating role of awe and mood. Journal of Environmental Psychology, 71, 101489. https://doi.org/https://doi.org/10.1016/j.jenvp.2020.101489
Nguyen, L., & Walters, J. (2024). Benefits of nature exposure on cognitive functioning in children and adolescents: A systematic review and meta-analysis. Journal of Environmental Psychology, 96, 102336. https://doi.org/10.1016/J.JENVP.2024.102336
Zijlema, W. L., Triguero-Mas, M., Smith, G., Cirach, M., Martinez, D., Dadvand, P., Gascon, M., Jones, M., Gidlow, C., Hurst, G., Masterson, D., Ellis, N., van den Berg, M., Maas, J., van Kamp, I., van den Hazel, P., Kruize, H., Nieuwenhuijsen, M. J., & Julvez, J. (2017). The relationship between natural outdoor environments and cognitive functioning and its mediators. Environmental Research, 155, 268–275. https://doi.org/10.1016/J.ENVRES.2017.02.017
© 2024 Dr Mukta Bhattarai Pandey (MD, PGDip Public Health, MRCP(UK), MRes)
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