When the temperature drops, it feels like more of an effort, but getting outdoors, even when it’s chilly, can do your brain and body a whole lot of good.
Let’s be honest – when it’s cold outside, the couch starts to look very attractive. You’ve got the heater cranking, you’re engrossed in the latest TV series with your favourite hoodie on, and venturing out into nature seems like a job for someone far more motivated. But here’s the thing; humans weren’t designed to hibernate through winter. We’re built to get out and about and move – year-round.
Movement and exposure to natural environments – even just for short bursts – have so many health benefits. It can improve your body’s immunity, boost your mood, help you sleep better, and keep your body ticking over during the colder months.
Nature isn’t just nice – it’s medicine
It’s not just about ‘getting some fresh air’. Spending more time in nature has real, measurable effects on both the body and the brain.
A large-scale study found that spending as little as two hours a week in nature is associated with better physical health and significantly improved well-being.i That does not have to be two hours in one go – you can chip away at it over the week, whether it’s a morning stroll in a local park, a quick paddleboard, or a bit of time on the green practicing your putting.
Other studies have shown that being outdoors reduces cortisol levels (your main stress hormone), lowers blood pressure, and even enhances the overall function of your immune system. Yep – getting outside may help your body fend off seasonal bugs and colds. Exposure to natural light during the day also helps regulate your sleep cycle by supporting healthy melatonin production, so you’re more likely to sleep well and feel rested and refreshed.ii
A brain boost
It’s not just your body that benefits. Time spent outdoors has been shown to improve your mood, reduce stress and anxiety levels, and boost focus and memory.
It can also enhance the release of endorphins and dopamine, which are neurotransmitters that are associated with positive emotions, happiness, and well-being.iii
The Japanese have long understood the benefits that nature has on our mood and have a practice known as ‘shinrin-yoku’ which translates as forest bathing. This simple but powerful act of spending time in a forest became popular in the 1980’s as a response to the high stress environment of corporate Japan. So, why not try a little shinrin-yoku yourself? After all, the bush is lovely when it’s cool and crisp and the smell of a forest after rain is also something special and can create a sense of connection to nature.
You don’t have to retreat all the way to the bush for some peace and tranquillity if you are an urban dweller though. Even a quick escape into the backyard for some vitamin D can offer mental breathing room and a chance to slow down and unplug.
Move it or lose it (and not just the summer fitness)
Of course, there are real benefits to combining nature and exercise, especially during winter, which is often when our healthy routines can sometimes fall apart. The activity levels drop, the comfort food kicks in, and suddenly getting out the door requires Olympic-level motivation.
Movement – especially in natural settings – helps counteract the physical slump.
You don’t have to run a marathon. A walk along the beach, a bit of trail hiking, or hitting a few balls on the golf course is more than enough to get the heart pumping and muscles moving. Even spending 20-30 minutes outdoors can lift energy levels and help prevent the aches and stiffness that creep in during the colder months.
Worth the effort
Sure, it takes a bit more effort in winter, but nature doesn’t close for the season – and the rewards are still there if you’re willing to rug up and step out. So, whether it’s a bike ride, taking the dog for a walk or just having a potter around the garden, get out there.
And hey, the couch will still be there when you get back. Probably with a hot cuppa waiting.
i https://www.nature.com/articles/s41598-019-44097-3
