Last year there were an estimated 875,000 workers suffering from work-related stress, depression or anxiety in the UK, resulting in 17.1 million working days lost. If we are lucky enough to not fall into this category then chances are we know someone who does.
In today’s fast-paced, digital world, prioritising mental health has become more important than ever. One of the most effective and natural ways to boost mental well-being is by staying active outdoors. Whether it's walking in the park, hiking through forests, or cycling along scenic trails, outdoor physical activity offers a wide range of mental health benefits that are both immediate and long-lasting. And what's more, it costs nothing and is great fun!
Let's take a look at the main benefits and then we'll share some top tips.
The mental health benefits of being active outdoors.
Reducing Stress and Anxiety
One of the primary reasons outdoor activity is so beneficial for mental health is its ability to reduce stress. Studies have shown that spending time in natural environments lowers levels of cortisol, the hormone associated with stress. A 2019 study published in Frontiers in Psychology found that as little as 20 minutes spent in a natural setting can significantly lower stress hormone levels.
"Nature has a unique way of calming the mind and body. It offers a refuge from the constant noise and distractions of modern life," says Dr. Ming Kuo, a psychologist and expert in environmental psychology. "When we’re in nature, our bodies and minds instinctively relax, allowing us to let go of stress and anxiety."
Boosting Mood and Fighting Depression
Physical activity is already known to be a powerful tool for improving mood and combating depression. The release of endorphins, often referred to as "feel-good" chemicals, occurs during exercise, providing an instant boost to one’s mood. When exercise is combined with outdoor environments, the positive effects are even more pronounced.
Research from the Journal of Environmental Psychology has found that exercising outdoors, particularly in green spaces, leads to greater increases in self-esteem and mood compared to indoor activities. This phenomenon, sometimes called "green exercise," shows that nature plays a role in amplifying the mental health benefits of physical movement.
According to mental health advocate Dr. Stephen Ilardi, "Our ancestors evolved in an environment where physical activity in nature was a daily occurrence. The modern indoor, sedentary lifestyle deprives us of the crucial mood-enhancing effects of sunlight, fresh air, and physical movement."
Enhancing Focus and Cognitive Function
In addition to improving mood and reducing stress, outdoor activity can also enhance cognitive function and focus. Natural environments encourage mindfulness, allowing people to be fully present in the moment. This can help to reduce overthinking, improve mental clarity, and promote creative thinking.
A study published in Psychological Science showed that people who spent time walking in nature, as opposed to urban environments, performed better on tasks that required concentration and memory. The researchers concluded that nature has a restorative effect on the brain, helping to clear mental clutter and improve attention.
"Nature’s beauty offers a mental reset," explains Dr. Rachel Kaplan, a leading researcher in environmental psychology. "It allows the mind to wander and recharge, which is essential for sustaining attention in today’s overstimulated world."
Improving Sleep and Emotional Resilience
Sleep plays a vital role in mental health, and outdoor activity can have a positive impact on sleep quality. Exposure to natural light helps regulate the body’s circadian rhythm, the internal clock that controls sleep-wake cycles. When this rhythm is disrupted, it can lead to sleep problems and, in turn, affect mental health.
Sunlight exposure, especially in the morning, helps the body produce serotonin, a neurotransmitter that regulates mood and promotes a sense of well-being. Serotonin is also a precursor to melatonin, the hormone that helps us fall asleep at night. By spending more time outdoors during daylight hours, individuals can improve both their mood and sleep quality, leading to better emotional resilience.
"Outdoor activity during daylight hours helps synchronize our internal clock, making it easier to fall asleep at night and feel more rested during the day," says Dr. Michael Breus, a clinical psychologist and sleep specialist.
Social Interaction and Connection
In Great Britain nearly 4 million people are experiencing chronic loneliness, meaning they feel lonely ‘often or always’. Social connections are critical for mental health, offering emotional support, reducing feelings of isolation, and building a sense of belonging.
Many outdoor activities foster social interaction especially because, in most cases, it is strongly advised that you don't go alone. Engaging in outdoor activities with others provides an opportunity to strengthen relationships, meet new people, and create shared positive experiences.
A study published in the journal Ecopsychology found that people who engage in outdoor group activities report higher levels of happiness and lower levels of depression. "Being outdoors with others helps to build meaningful connections," says Dr. Rebecca Lewis, a social psychologist. "It reminds us that we’re part of a community, which is a fundamental aspect of human well-being."
Adventure and Mental Resilience
Participating in adventurous outdoor activities can significantly improve mental resilience. Adventure challenges both the mind and body, pushing us beyond our comfort zones into our stretch zones. This leads to a greater sense of accomplishment and confidence, which translates into resilience when facing life’s challenges. A study by the Journal of Outdoor Recreation, Education, and Leadership found that 72% of participants in adventure-based activities reported improved stress-coping abilities and emotional regulation after completing the experience.
"As we face and overcome physical challenges in the wilderness, we build mental toughness," explains Dr. Angela Duckworth, an expert in psychological resilience. "The sense of achievement after completing a difficult hike or navigating a river builds self-efficacy, which in turn enhances our capacity to handle stress and uncertainty in daily life."
By pushing physical and psychological limits in the great outdoors, individuals not only strengthen their bodies but also reinforce their ability to bounce back from adversity—making adventure a key aspect of mental resilience.
Outdoor Nation's Top tips for improving your mental health
As a minimum, get 20 mins in nature per day, ideally in the morning. Avoid taking your phone and just try to soak up your environment and be present in the moment.
Take your routine outside whenever you can. Try working outdoors , walking or cycling to work or to drop the kids, eat outside, exercise outdoors - you get the idea...
More routinely do some thing you're already comfortable with doing outdoors - a walk in the local park or along the canal or nearby woods. Invite a friend or join a local group. There are lots of free wellness walks, and other groups and clubs that you could join, or you could start one yourself.
Take this a bit further - go a longer distance somewhere that is less familiar. Push yourself a little beyond your comfort zone, physically and mentally. It doesn't have to be hard, just a bit harder than you're used to. You'll feel great for it and get a real buzz.
Consider having a go at something completely new and maybe even something you're a little scared of - join a paddle board lesson, try a mountain bike session, join a local wild swimming group, or even sign up for a taster in the nearby climbing wall. Show yourself what you can do and have great fun in the process.
A Simple yet Powerful Mental Health Boost
Incorporating outdoor activity into your daily or weekly routine doesn’t have to be complicated. The key is to make it a habit and to spend time in nature regularly.
The combination of physical movement, exposure to sunlight, the calming presence of nature, and a sense accomplishment creates a holistic approach to mental health. Whether you’re looking to reduce stress, improve mood, enhance focus, or simply reconnect with others, being active outdoors offers a simple yet powerful way to achieve better mental well-being.
Giving the last word to environmental psychologist Dr. Marc Berman:
"Nature is not a luxury, but a necessity. It’s essential for maintaining our mental health in the modern world."
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