In today’s fast-paced, technology-driven world, it’s easy to spend most of our time indoors -whether at work, home, or commuting between the two.
However, spending time outdoors is essential for both our physical and mental wellbeing. Engaging in outdoor activities can boost health, enhance mood, improve productivity, and even contribute to better sleep quality. We all know this deep down, but scientific studies have reinforced our understanding of these benefits, showing the profound impact of nature on human health and behaviour. For example, the Journal of Global Health analysed 39 studies on nature-based interventions and found that 98% of them reported improvements in mental health outcomes, while 83% and 75% noted enhancements in physical and cognitive health respectively.
The decline in outdoor time
Despite awareness of the benefits, recent studies indicate that people in the UK are spending less time outdoors compared to just a few years ago. According to the Office for National Statistics, approximately one million fewer people in the UK are gaining health benefits from spending time in nature compared to 2020. Recent data also indicates a general decline in outdoor activities (like walking for exercise) since March 2021. Similarly, Natural England’s People and Nature Survey found that nearly 45% of adults in England reported spending more time outdoors in March 2022 than before the pandemic, but this trend has since reversed. All told, it seems clear – we need to individually and collectively prioritise outdoor time!
The benefits of outdoor activities
Improves physical health
Regular outdoor activities like walking, cycling, or playing sports contribute to cardiovascular health, stronger muscles and better overall fitness. According to a study published in the journal Environmental Science & Technology, individuals who engage in outdoor exercise experience greater reductions in blood pressure and stress hormone levels compared to those who exercise indoors. Even a short walk in the park can help reduce the risk of chronic diseases such as obesity, heart disease and diabetes.
Boosts mental wellbeing and sleep quality
Spending time in nature has been linked to lower stress levels, reduced anxiety and improved mood. A study from the National Academy of Sciences found that individuals who took a 90-minute walk in a natural setting showed reduced neural activity in the brain region associated with rumination, a key factor in anxiety and depression. Fresh air, natural light and green spaces help reset the mind and combat mental fatigue, making outdoor activities an excellent remedy for modern-day stress.
Moreover, exposure to natural light helps regulate the body’s circadian rhythm, which plays a key role in sleep quality. Research published in the Journal of Clinical Sleep Medicine found that individuals who spent more time outside during the day experienced better sleep, both in duration and quality, at night. Just a short amount of daylight exposure in the morning can help improve sleep patterns and overall wellbeing.
Think about it – in the millions of years we were hunter gatherers, were we ever sat behind a desk in unnatural light for all daylight hours?!?
Dr. Rangan Chatterjee, a well-known advocate for lifestyle medicine, often talks about the simple yet powerful habit of enjoying a coffee outside each morning. This small daily ritual allows for a mindful moment outdoors, helping to lower stress levels, enhance wellbeing, and support better sleep by reinforcing the body’s natural sleep-wake cycle.
Enhances creativity and focus
Being outside can stimulate creativity and improve concentration. A joint study by the University of Kansas and the University of Utah found that individuals who spent four days in nature without technology showed a 50% increase in creative problem-solving skills (50%!). A change of environment – especially one filled with natural elements – can enhance cognitive function and inspire innovative thinking. Additionally, seeing new places and experiencing different surroundings can stimulate curiosity and fresh perspectives, further fuelling creativity. Who doesn’t like exploring something/somewhere new?
Encourages social connections
Outdoor activities provide an excellent opportunity to connect with friends, family, or even meet new people. Whether it’s playing team sports, going on group hikes or participating in outdoor events, these interactions foster stronger relationships and a sense of community. Research published in the Journal of Aging and Health suggests that social interactions in outdoor settings contribute to greater overall life satisfaction and emotional resilience.
Increases environmental awareness
Spending time outdoors helps build an appreciation for nature and the environment. This awareness often translates into more sustainable habits, such as reducing waste, conserving resources, and supporting green initiatives. A study from Frontiers in Psychology found that individuals who spend more time in natural environments are more likely to adopt pro-environmental behaviours.
I doubt any of this will surprise anyone, but that awareness alone doesn’t change anything, especially when it’s 2 degrees outside and much easier to curl up on your sofa in front of a screen than head outside!
If you want a few ideas to make a positive change, read on…
Practical tips to make outdoor activities part of your life
Start small and make it a habit
If you’re not used to spending much time outdoors, start with small, manageable activities. A 10-minute walk during lunch, a weekend picnic, or a short morning jog can make a significant difference. Maybe just get off the tube one stop earlier and walk the last leg to your office/back home?
Consider adopting Dr. Rangan Chatterjee’s suggestion of having your morning coffee outside – it’s a simple yet effective way to build outdoor time into your routine.
Incorporate outdoor activities into your routine
Find ways to integrate outdoor time into your daily schedule. Walk or bike to work, hold meetings outside, or exercise in a nearby park instead of a gym. A lunchtime walk or even short walking meetings can be great ways to get fresh air and stay active during a busy day. You’re a team leader and are concerned it will look bad? Invite your team to join you for a lunchtime walk and enjoy the added benefit it brings to everyone!
Plan social outings outdoors
Instead of meeting friends at a café, suggest a walk, a hike, or an outdoor game, for example StreetHunt Games. Organising outdoor activities makes socialising more dynamic and enjoyable. Activities with colleagues outside can also boost team morale and encourage a more active lifestyle.
Try a new outdoor hobby
Different activities like kayaking, birdwatching, photography or street exploration games are just a couple of examples of potential hobbies. Trying something new keeps outdoor time exciting and engaging. Park Runs, which are free, weekly 5k runs in parks around the world, can be a great way to stay active and connect with others.
Make it a family affair
Encourage family members, especially children, to spend time outdoors. Outdoor play, nature walks, and weekend adventures help develop a lifelong appreciation for nature and an active lifestyle. When do you get the best behaviour from your kids? When they’ve been running outside all day, or when they’ve been cooped up at home in front of screens?
Set outdoor goals
Challenge yourself with goals like completing a certain number of outdoor workouts, hiking a specific trail, setting a steps per day target or participating in a community clean-up. Goals provide motivation and make outdoor time more fulfilling – also who doesn’t love a medal/excuse for a treat once a challenge is completed?
In summary
Outdoor activities are not just a luxury; they are essential for a healthy, balanced life. By making small changes to incorporate outdoor time into your daily routine, you can enjoy the numerous benefits nature has to offer. Scientific research continues to support the importance of spending time outside for both mental and physical wellbeing. However, with recent studies showing a decline in outdoor time in the UK, it’s more important than ever to prioritise getting outside.
Spending time outdoors doesn’t have to be a grand adventure – sometimes, the simple act of seeing new things, stepping outside for fresh air, or enjoying a mindful moment with a coffee in hand can be enough to reset and recharge.
So, what’s your next outdoor adventure? Good luck in finding ways to get outside more!
