5 of Clubs - Get Outside
What is it?
What a way to enjoy the day! Going for a walk anywhere is a great idea, but going for a walk in nature is something extra special.
Breathing in fresh air raises the levels of serotonin in your brain, a real mood changer. Getting into nature too, that’s a double hit with a release of endorphins.
That’s your physical exercise AND mental fitness ticked off for the day – what else can you do this week?
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How to do it?
Any walking routine is great inexpensive exercise for an individual’s health. Next time go for a walk in the great outdoors. Head to a forest, park, or beach to boost your mood and feel revitalised by the presence of nature.
Why do it?
Three great reasons to spend time in nature are:
- Nature experience is linked to both cognitive benefits and improvements in mood, mental health and emotional wellbeing.
- Feeling a connection to nature, regardless of the time spent outdoors may produce similar benefits to wellbeing.
- Green (trees, plants and grasses) spaces and Blue spaces (aquatic environments offer wellbeing benefits.
Adapted from (Weir 2021).
What’s the science behind it?
Kotera et al, 2021, in their systematic review, identified 12 studies focused on the effects of nature walks on anxiety and depression. The studies suggest that state anxiety (a temporary response to stress) can be reduced by means of nature walks. The effect of nature walks on generalised anxiety showed mixed results.
Olafsdottir et al, 2020, investigated the effects on students of recreational exposure to the natural environment on mood and psychophysiological responses to stress. The authors hypothesised walking in nature has restorative effects over and above the effects of exposure to nature scenes (viewing nature on TV) or physical exercise alone (walking on a treadmill in a gym). The authors found all interventions had restorative effects on cortisol (body’s main stress hormone) levels. However walking in nature resulted in lower cortisol levels than did nature viewing during the student exam period. Finally, the authors found walking in nature improved mood more than watching nature scenes or physical exercise alone.
Do you want to know more?
Here is a site with free walks in Auckland:
https://www.freewalks.nz/auckland-walks/
An informative article about the metal health benefits of nature:
https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-nature-spending-time-outdoors-to-refresh-your-mind/
References
Kotera Y, Lyons M, Vione KC, Norton B. (2021). Effect of Nature Walks on Depression and Anxiety: A Systematic Review. Sustainability, 13(7):4015. https://doi.org/10.3390/su13074015
Olafsdottir, G., Cloke, P., Schulz, A., Van Dyck, Z., Eysteinsson, T., Thorleifsdottir, B., & Vögele, C. (2020). Health benefits of walking in nature: A randomized controlled study under conditions of real-life stress. Environment and Behavior, 52(3), 248-274.
Weir, K. (2020, April 1). Nurtured by nature. Monitor on Psychology. https://www.apa.org/monitor/2020/04/nurtured-nature
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