How do you feel when you return home from a day or weekend of hiking, kayaking, camping, skiing, and being in nature? I feel relaxed, rejuvenated, an inner warmth; grateful for my body to have supported me to hike that challenging trail or to ski those moguls.
While in nature I am in awe of its beauty and at times the amazing stillness. I feel so relaxed and connected with what is around me.
There is more and more research about the benefits of being in nature and the negative impacts of not.
Richard Louv in his book “Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder” (2005) coined the term Nature-Deficit Disorder. He has documented research on the negative impacts of children not spending time in nature including: attention difficulties, diminished use of the senses, obesity, and higher rates of emotional and physical illnesses. Research also suggests that the nature-deficit weakens children’s appreciation of and stewardship of the natural world.
“More recent research shows that the steady stress of urban living changes the brain in ways that can increase our odds of schizophrenia, anxiety and mood disorders [1].”
The positive impacts on health and well-being of spending time in nature have been well documented. Examples include the Japanese practice of “forest bathing” or “forest therapy”. Having set up forest bathing centers in a number of areas throughout Japan and conducting longitudinal studies for several decades, the Japanese have discovered that spending time among trees reduces your heart rate, reduces your blood pressure and increases the number of natural killer cells our bodies produce (i.e. strengthens our immune systems).
South Korea has implemented a National Forest Plan whose goal is “to realize a green welfare state, where the entire nation enjoys well-being”. They speak about “social forestry” and have initiated a number of programs and studies including: walking in hinoki forests, doing guided meditations, and special programs for everyone from cancer patients to prenatal groups, to children with allergies, to a forest healing program for fire fighters with PTSD.
I’m currently reading The Nature Fix by Florence Williams, a journalist who moved with her family from a quiet home in Colorado surrounded by nature to a noisy downtown Washington, DC home on a major flight path. She was so shaken by the negative impact of the move she decided to learn more about nature and its benefits. The book is a fun and interesting read as Florence flies to different countries, takes part in research, speaks to researchers and experiences first-hand a variety of “therapies”.
Given these powerful findings, how can you in your busy and sometimes stressful life incorporate more time in nature? Here are a few suggestions:
- Go for a walk in nature at least three times a week for 15 to 30 minutes ideally in a park where there are trees. You can do this at lunch time if you are close to a park.
- Join a hiking group and go hiking several times a month.
- Go camping with family, friends or a group.
- Find a special place close to where you live (if possible) where you can go that makes you feel relaxed. For me that is on some rocks by the ocean about 15 minutes walk from where I live.
- Take your kids to the park at the end of each work day. Spend 20 to 30 minutes “decompressing” and focusing on having fun and connecting with your children.
- Do mindfulness walking meditations[2] outdoors for 15 to 30 minutes three times a week.
- Do meditations that incorporate nature sounds once a day. I find Deepak and Oprah’s 21-day meditations (available from https://chopracentermeditation.com/) really helpful and do these every morning on awakening.
I’d love to hear how you feel when in nature and what strategies you’ve found helpful to increase your time in nature. Feel free to share this article with others.
[1] Williams, Florence, The Nature Fix – Why Nature Makes Us Happier, Healthier, and More Creative. New York: W.W. Norton, 2017.
[2] A mindfulness walking meditation enables you to get out of your head and into your body. When you walk outside in nature, slowly press one heal and the toes of one foot on the ground followed by the next, being totally present with your movements rather than thinking about all you have to do or reviewing a recent argument with your child or significant other. Focus on all of your senses. Notice the wind on your cheek, the sound of birds chirping, the smell of the salt sea air, see the beautiful vistas that surround you. Notice how you feel while doing the mindfulness walking meditations and after. Over time doing these walking meditations on a regular basis, notice what you notice.
Thanks for this reminder and affirmation. I took my children to a park nearly every day when they were preschoolers (about 25 years ago), and now they love the outdoors. I am so happy that they appreciate nature rather than being constantly attached to their cell phones! I received my love of nature from my dad, so I encourage all young parents to help their children appreciate the great outdoors. Sometimes, even a 5-minute walk around the block makes everything more peaceful — touch a tree or take your shoes off and let your bare feet stand on the grass! And take a nice deep cleansing breath!
Hi Sandy, Thanks for sharing the benefits you’ve experienced while being in nature. It’s interesting you received your love of nature from your Dad. That was my experience as well. He took us camping every summer, made sure I had swimming lessons and bought a cottage later on where we spent our summers. It was awesome! I love your strategies of “touching a tree” and taking your shoes off and standing barefoot in the grass. 🙂 Pam
I was saved by nature as a child. For about 2
1/2 years I had the freedom of five acres in Kentucky, after living in intensely urban environments. I learned to love “my world” and to delight in seeing change in the landscape due to storms or seasonal changes. I delighted in the critters, the flowers, trees and plants and the ability to run free. I wish that all children had a similar experience. Today, I live looking over a garden, with a lovely park nearby, and the Pacific Ocean a short drive away. When I am over tired with being an adult, being outdoors refreshes me.
Hi Meghan, Thanks for sharing your experience of being in nature as a child. That’s great that you now live in a place where you can see a beautiful garden and access a park and the ocean closeby. Yes, it is amazing how nature can refresh us when we’re tired.
I love being outside. I am blessed to be able to explore the woodlands, beaches, open fields and riversides within a 10 minute drive of where I’m sitting in this moment. There’s nothing better than stepping outside and taking in the fresh air. Thanks for sharing your insights and wisdom, Pamela.
Hi Cindy, That’s such a gift that you live in such a beautiful environment! So great that you appreciate it. Continue to drink in and enjoy all the beauty and gifts that nature has to offer us! Warmly, Pam
Going for a walk balances the brain. Doing out in nature awakens the senses. I feel it can connect directly with our soul.
Hi Heather Maria, Thanks so much for sharing your experience of being in nature. Curious you say that you “feel it can connect directly with our soul”. I created a faith statement a number of years ago at a personal growth workshop and it includes the statement “nature connects me with my soul”. Continue to enjoy the wonderful times you spend in nature!