In a fast-paced world where technology is ever-advancing, there has been an increasing awareness of the benefits of spending time in nature for mental, physical, and emotional well-being. Research continues to show that being surrounded by natural environments can have profound positive effects on our overall health. Whether it’s a walk through a park, a hike in the mountains, or simply sitting by a body of water, nature has the power to heal, refresh, and rejuvenate us in ways that the urbanized, digital world often cannot.

The term shinrin-yoku or “forest bathing” was coined in 1982 by the Japanese Ministry of Agriculture, Forestry and Fisheries and launched a modern understanding and appreciation of intentionally inserting more nature into modern life to reap the many benefits. Whether it’s inhaling the scent of fresh pine, feeling snow crunch under your boots or sand between your toes, or just observing the ebb and flow of an incoming tide, there are undeniable qualities in these experiences that lend themselves to achieving and maintaining good whole health.

Nature as a stress reliever

One of the most significant ways that nature fosters and facilitates well-being is by reducing stress. Numerous studies have found that exposure to natural environments can lower levels of cortisol, a hormone associated with stress. In fact, in one study where patients recovering from surgery were placed in a room without windows, a room with painted pictures of nature, or a room with a window view of trees, it was the patients with the real-life view of trees who made the most rapid recovery.

Beyond accelerated healing potential, nature acts as a natural antidote to the chronic stress that many people experience due to work, social pressures, or everyday life. The calming effects of natural surroundings are believed to be linked to what psychologists call “biophilia” – our innate human connection to nature.

Walking on a hiking trail, sitting in a garden or park bench, or spending time near the ocean can lower heart rates, reduce blood pressure, and create an overall sense of calm. This process is thought to occur because natural environments provide a break from the constant stimulation that our brains receive in urban areas, allowing our minds to reset and reduce the mental overload that often leads to anxiety.

Enhancing mental health and cognitive function

Being surrounded by nature has significant benefits for mental health. Studies have shown that spending time outdoors can alleviate symptoms of depression and anxiety. Immersing oneself in a natural environment has been proven to be an effective way to reduce mental fatigue and restore emotional balance. Even just spending time in green spaces has been linked to improved mood and a reduction in feelings of sadness or irritability.

The phenomenon extends to cognitive function as well. Nature exposure improves attention, memory, and creativity. For instance, research has found that taking a walk in nature can improve a person's ability to focus and retain information. This is partly because natural environments are less demanding on our cognitive resources, allowing our brains to refresh and recover from mental fatigue. In contrast, urban settings tend to overload the brain with stimuli, which can impair concentration and cognitive performance.

Physical health benefits

Nature is not only good for the mind but also for the body. Engaging in outdoor activities, such as hiking, cycling, or simply walking, improves cardiovascular health and supports weight management. Physical exercise in natural environments has been shown to be more beneficial than indoor workouts because of the additional psychological benefits of being outdoors. Natural light, fresh air, and a sense of openness contribute to a feeling of vitality that can be difficult to replicate in an indoor gym, track, or playing field.

Despite increasingly sophisticated virtual reality workouts, in studies that compare the benefits of both, real life always wins out. However, it must be emphasized that any physical activity is better than none, whether indoors or not!

Moreover, spending time in nature has been associated with lower rates of chronic diseases such as obesity, diabetes, and hypertension. One study found that people who live closer to green spaces are more likely to engage in physical activity and experience lower levels of disease. The connection to nature encourages a more active lifestyle and fosters habits that promote long-term health.

While urban centers can make it difficult to access true green spaces, depending on where you live, you may need to make an extra effort to get out of the city to appreciate nature. Being a part of your community's voice in decisions around development and urban planning can help ensure that green spaces are kept as a priority as communities grow and evolve.

Fostering a sense of connection and belonging

In addition to the individual benefits, nature also fosters a sense of connection to something larger than ourselves. Whether it’s the interconnectedness of ecosystems or the awe-inspiring beauty of a landscape, nature can invoke a feeling of wonder and humility. This connection to the natural world is deeply rooted in human evolution, as early humans relied on nature for survival and sustenance. In modern times, however, many people feel disconnected from nature due to urbanization and technological advancements.

Spending time outdoors can help re-establish this bond. For example, gardening or volunteering in environmental conservation projects can create a sense of purpose and belonging. People who spend time in nature often report feeling a deep sense of gratitude and a greater appreciation for life. This sense of interconnectedness can lead to enhanced emotional resilience and overall life satisfaction.

Considering the threat of global warming, the more we can facilitate a collective connection and appreciation of nature, the better our chances of salvaging and sustaining a healthy planet.

Nature as a spiritual healer

For many, nature holds a spiritual significance. Being in nature can evoke feelings of transcendence, awe, and deep reflection. Whether through the quiet solitude of a forest or the vastness of a mountain range, natural environments often encourage a spiritual connection to the universe or a sense of the divine.

Nature is inherent to many spiritual and religious practices around the world. For example, Buddhist meditation often involves practices that include mindfulness in natural settings, and many Indigenous cultures have sacred lands that are deeply connected to their belief systems. The sense of peace and transcendence that nature offers can serve as a powerful tool for healing and self-discovery.

For those who don’t adhere to a particular religion, nature offers an opportunity for deep personal reflection. The quiet and solitude of natural spaces provide the perfect environment to disconnect from the noise of daily life and reconnect with oneself. This solitude can lead to greater self-awareness and clarity, allowing individuals to reflect on their lives, goals, and emotions in a safe, supportive environment.

Some public parks have elected to support this important element by creating select “silent trails”. A pilot project by the Faculty of Forestry at the University of British Columbia has been met with overwhelming positivity, with most visitors citing reduced stress as the most noticeable advantage. While hiking has gained in popularity, so have hikers with barking dogs and portable speakers. It is important to respect that these spaces are for everyone’s enjoyment and a quiet trail enhances the true power and potential of the experience.

The power of forests, beaches, and gardens

Different natural environments offer various specific benefits that cater to different needs. Forests, for example, are renowned for their calming, restorative qualities. Studies show that the scents, sounds, and even the visual stimuli found in forests have a positive impact on mental health. The air in forests contains phytoncides, which are plant-derived chemicals that have been shown to boost the immune system and reduce stress.

Beaches and bodies of water have their distinct benefits. The rhythmic sound of waves crashing, the salty air, and the vastness of the ocean often bring a sense of tranquility and perspective. Studies indicate that people who live near the ocean or visit the beach regularly report lower levels of depression and better overall well-being. The colors and sounds of water have a calming effect on the mind, making it a powerful natural remedy for mental exhaustion and anxiety.

Urban green spaces like parks and gardens also offer unique benefits. Even if one doesn’t have access to vast wilderness areas, spending time in a local park can yield significant health benefits. Urban parks offer people a respite from the demands of city life and provide an opportunity to slow down, relax, and engage with nature. Many parks have become crucial spaces for community bonding, offering people a place to connect and enjoy outdoor activities.

How will you connect with nature next?

Nature is much more than just a scenic backdrop for outdoor adventures – it plays a pivotal role in promoting mental, emotional, and physical well-being. From reducing stress and anxiety to enhancing cognitive function and fostering a sense of connection, time spent in nature offers invaluable benefits for our health. In an increasingly urbanized and digitized world, nature provides a much-needed sanctuary for rest, reflection, and renewal. So, whether it’s a short walk in the park or a weekend hiking trip, it’s clear that connecting with nature is essential for cultivating a balanced, healthy, and fulfilling life.

If you live in a bustling city, accessing nature is undoubtedly more of a challenge. You may need to set out with intentionally scheduled plans to support your ongoing connection to nature. Creating your own top 10 list of places you’d like to see, annual retreats, using apps for suggested parks and trails, or even volunteering for an urban park or ocean clean-up crew, can support the healthy habit of regular exposure to natural wonders. Breathe it in and reap the benefits!