Hack Your HappinessGO OUTSIDE: WHY NATURE IS GOOD FOR BODY AND MIND
Spending time outdoors is more than just enjoyable — science shows it benefits both physical and mental health.
Too much time indoors can negatively affect wellbeing. Sedentary lifestyles have been linked to osteoarthritis, obesity, dementia, anxiety, type 2 diabetes, and cardiovascular disease. The good news is that simply spending time outside can help prevent these conditions. Being outdoors encourages movement, strengthens the immune system, and can even be medicinal — a practice known as ecotherapy.
“Studies show that just two hours a week in green spaces can improve both body and mind,” explains Healthspan psychologist Dr Meg Arroll.
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Soak up the sunshine
Sunlight is essential for producing vitamin D, which helps the body absorb calcium and phosphate, supporting strong bones, teeth, and muscles. Adequate vitamin D may also reduce the risk of cancer, heart disease, and type 2 diabetes, while slowing ageing.
How much sun you need depends on skin type, time of day, season, and location. Lighter skin may only need about ten minutes a day; darker skin needs more. Sunlight also boosts serotonin, improving mood and sleep. A daily half-hour outdoors can increase wellbeing and balance your sleep hormone.
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Forest bathing
Inspired by the Japanese practice Shinrin-yoku, forest bathing involves relaxing among trees. Forests reduce stress, lower blood pressure, improve cognition, support sleep, and strengthen immunity thanks to phytoncides released by trees.
Visit Forestry England to find nearby forests.
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Garden therapy
Gardening is an effective way to stay fit and boost mental health. Studies show women who garden at least once a week have higher bone-density than those who do other exercises. Gardening also gives a sense of purpose and can reduce loneliness.
“The exercise, fresh air, caring for wildlife, and growing plants all support the body and mind,” says horticultural therapist Deb Hoskin.
You can even grow a medicine garden with herbs like peppermint or lavender to help with digestion and sleep.
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Other ways to enjoy the outdoors
1. Head to the park – even city dwellers can find green spaces.
2. Go on a bike ride – cycling over different terrain boosts fitness.