Benefits for body and mind
A few steps in the open air are enough to perceive a sensation of calm and counteract anxiety, depression and stress. According to the biophilia hypothesis, every natural element contributes to the improvement of our psychological well-being. The mind in contact with nature can find, in its own time, peace and calm, significantly lowering the stress level. More tranquility means fewer harmful substances circulating in the body, starting with cortisol, the stress hormone.
Walk in the open air it also offers other positive effects: a simple walk in the woods revives blood circulation. This benefit, together with the feeling of relaxation, can help reduce hypertension and enhance the action of killer cells, increasing the effectiveness of the immune system.
The sea is also good for you: it frees the mind, gives tranquility and a regenerating feeling of well-being. The sea air is rich in iodine and our body nourishes itself with the mineral salts it contains. Listening to the lapping of the waves promotes a meditative state and is often used in relaxation exercises.
Just one simple rule
According to a recent study conducted on 20 thousand people by the University of Exeter Medical School and published in the journal Scientific Reportto improve our well-being it is enough to spend two hours a week in contact with nature. Being immersed in a natural landscape offers clear benefits compared to those who, on the contrary, remain closed at home or in the office. According to the researchers:
- It’s useful organize weekly commitments to carve out time to spend in a natural environment: a total of two hours in seven days is enough, according to your needs;
- It is not essential to carry out physical activity: the same results have also been obtained through simple exercise contemplation of a natural environment;
- It is important to get away from stress and routine: choose between woods, plains or green parks in the city it makes no difference;
- Exceed with the time it does not seem to bring additional benefits: beyond two hours no further benefits are found.
The research highlights that the determining element is nature itself, even if it is not yet entirely clear what factors generate such a significant difference between those who spend time in contact with nature and those who deprive themselves of it.
Rediscover contact with nature
The modern lifestyle has accustomed us to living in cities full of concrete and with high rates of pollution, which often do not improve the quality of our lives and can negatively impact well-being. One of the consequences of all this is, for example, solastalgia, that state of anguish linked to perceiving the drastic environmental changes that threaten one’s home and territory.
Today there are many movements that fight for the protection of the environment and promote the rediscovery of contact with uncontaminated places through practices that stimulate us to reclaim nature. An example above all is this Shinrin-yokuor “bathing in the forest”. This practice consists of hugging trees and meditating in nature as therapy to deal with anxiety, depression and stress.
Getting closer to nature, taking care of it and respecting it
The more you learn to love and appreciate natural spaces, the more your awareness of the importance of choosing a sustainable lifestyle grows. If it may be tiring or difficult for some people to reach green places, you can bring a bit of nature into your home with the gardening: Creating and maintaining your own home garden or vegetable patch can help stimulate creativity, improve well-being and regulate mood.
Nature and childhood
In recent years, adolescents and children continue to represent one of the most vulnerable population groups from a psychological point of view, due to the long-term consequences of the pandemic and the new forms of social and emotional stress that characterize the contemporary world. They often spend many hours in front of a PC screen, more alone and deprived of one of the most important resources for development: sharing with their peers. It is therefore important that parents and teachers equip themselves with new tools to protect the well-being of the little ones.
By gathering the most recent scientific and pedagogical evidence, the WWF drew up i 10 factors which are improved or developed by contact with nature and which, taken together, have a positive effect that goes far beyond the simple “breath of fresh air”. Spending time in the greenery would help children to:
- improve their well-being and reduce depressive disorders and problematic behaviors;
- promote the harmonious development of the musculoskeletal system;
- encourage interaction between peers, the development of one’s autonomy and self-esteem;
- strengthen IQ;
- develop a capacity for resilience;
- help maintain concentration and attention;
- stimulate the development of an empathetic attitude;
- encourage creativity and collaboration;
- allow better management of stress and anxiety factors;
- strengthen the sense of belonging to a healthy and environmentally friendly community.
In summary, a dive into nature can benefit our well-being, help us find balance and allow us to face the frenzy of the modern world with more serenity. A walk in the countryside could become a good habit to dedicate some time to yourself, find a calmer pace of life and rediscover how contact with nature can be a source of energy for our body and our psyche.
Scientific evidence and epidemiological data on well-being in nature
In recent years, numerous research has confirmed the link between exposure to nature and mental and physical health. According to the World Health Organization (WHO), living near green spaces may be associated with a reduced risk of anxiety, depression and some chronic diseases, as reported in the report “Urban green spaces and health” (WHO, 2016).
A systematic review published in EnvironmentalResearch in 2018 highlighted that regular access to parks and natural areas can help reduce perceived stress levels and improve sleep quality (Twohig-Bennett & Jones, 2018). Specifically, the review found that people who spend at least 120 minutes a week in natural environments reported significantly higher perceived well-being than those who didn’t.
Epidemiological data collected in several European countries show that residents in neighborhoods with a greater presence of urban greenery have a lower risk of developing mood disorders and cardiovascular diseases (WHO, 2016). These results underline the importance of promoting public policies that promote access to natural spaces for the entire population.
The green prescription: when nature becomes a therapeutic tool
In recent years, several healthcare systems have introduced so-called “green prescribing” (green prescription), a clinical practice in which health professionals recommend patients spend time in nature as an integral part of the treatment journey.
In the UK, the National Health Service (NHS) ‘Green Social Prescribing’ program means GPs can refer patients to outdoor activities, such as walking in parks or gardening, to support mental health and prevent social isolation. According to a 2022 NHS England report, participants in these programs reported a 32% reduction in anxiety and depression symptoms after six months of regular activity in nature, according to their self-reports.
Similar programs have also been started in Canada and the United States, such as “PaRx” in Canada, which allows doctors to officially prescribe visits to national parks as part of treatment for mental and physical well-being. These initiatives are based on evidence that suggests how contact with nature can be a valid complement to traditional therapies, helping to improve the quality of life and promoting the prevention of certain pathologies.
Public policies and programs to promote contact with nature
Many countries are investing in public policies to facilitate access to green spaces and promote the well-being of the population. The World Health Organization recommends that every citizen has access to a public green space within 300 meters of their home, as indicated in the urban health guidelines (WHO, 2017).
Some cities, such as Singapore and Copenhagen, have adopted urbanization strategies that integrate parks, vertical gardens and ecological corridors, with the aim of improving public health and quality of life. In Japan, the Ministry of the Environment has been promoting “Shinrin-yoku” (forest bathing) as a preventative health practice for years, supporting nature immersion programs to reduce stress and strengthen the immune system.
These examples suggest how the commitment of institutions can promote cultural and structural change, making contact with nature an accessible and recognized resource for collective well-being.
Taking care of yourself: well-being starts with small steps
Finding balance thanks to contact with nature can be a gift that we can give ourselves every day, even just with a walk in the countryside or a few minutes of contemplation in the open air. But sometimes, to feel better, the support of someone who accompanies us on our journey of personal growth and emotional well-being can also be useful. If you feel the need to take care of your mental health, Evidence Network is here to help you: you can start a questionnaire to find a psychologist online and discover how, together, you can build new well-being habits, inside and outside of you.
