Life is often busy, for individuals and their families, and burnout from juggling work, school and family commitments is common. Being active in nature is a great way to manage daily stress and gain many more benefits for a healthy, long life(1). It’s also easier to do than you may think.
Nature offers endless opportunities for physical activity. Step out and explore your local parks, botanical gardens, forests, bushland, beaches, rivers and creeks. Taking advantage of outdoor recreational areas like walkways, playgrounds, sports fields, and trails for cycling and hiking, are additional ways to connect with nature(2).
“Going for a walk outdoors allows us to take in the beauty of nature while boosting our health and wellbeing.”
Being physically active in nature is not only beneficial for adults, but for children too. Including children in outdoor physical activities provides them with opportunities for discovery, creativity, risk taking, mastery, and control, all of which positively contribute to their brain development(3).
So how much time should we spend being active in nature to gain health benefits? Scientists still debate on this, but some studies suggest that a single 20-90 minute session of nature-based physical activity provides health benefits in adults(4). In line with this, other research has shown that spending at least 120 minutes per week in nature is linked to good health and wellbeing(5).
The physical and mental health benefits of being physically active in nature are manifold(2,4,5,6).
Here is a brief overview of the health benefits to motivate you to step into nature:
Physical health
Being active in nature offers numerous physical health benefits. These include improved heart health, enhanced immune function, and reduced risk of stroke and chronic conditions such as cancer and diabetes(2,7,8). It also supports better sleep quality, weight management, stronger muscles, and improved bone health(3,9,10). Additionally, outdoor activity boosts cardiovascular fitness, flexibility, balance, and mobility, and increases vitamin D production (3,11).
Improved heart health
Regular physical activity in nature strengthens the heart, and lowers blood pressure and cholesterol, all of which improve cardiovascular health. Exposure to green spaces has also been associated with reduced incidence of stroke.
Reduced risk of cancer
Nature-based activities such as walking, hiking, and cycling outdoors can lower the risks of developing some cancers, such as breast and colorectal cancer.
Reduced risk of diabetes
Outdoor physical activities such as walking, hiking, and cycling can help stabilise blood sugar levels and reduce the risk of developing type II diabetes and gestational diabetes.
Enhanced immune system
Spending time outdoors and being physically active can boost the immune system.
Improved sleep quality
Regular outdoor physical activity during the day can help with falling asleep and improve sleep quality.
Weight management
Physical activity helps burn calories and maintain a healthy weight.
Improved bone health
Weight-bearing outdoor activities like walking or hiking help improve bone density and reduce the risk of osteoporosis.
Increased vitamin D production
Sun exposure in moderation during outdoor physical activities promotes the production of vitamin D, which is crucial for bone health and immune function.
Stronger muscles
Physical activities in nature such as hiking and climbing can improve muscle strength.
Enhanced flexibility, balance and mobility
Outdoor physical activities such as yoga in the park or stretching while hiking can improve flexibility, balance and mobility, thereby reducing the risk of falls.
Increased cardiovascular fitness
Regular physical activity in nature can improve overall physical fitness and well-being.
Mental health and well-being
Physical activity in nature positively impacts mental health and wellbeing in a variety of ways. Benefits include reduced levels of stress, depression and anxiety(1,6,12). Natural environments can also improve mood and cognitive function, increase mindfulness, and contribute to an overall sense of wellbeing(2,4,5,13). Moreover, nature-based activities can increase social interaction and impact behaviours/symptoms of Attention-deficit/hyperactivity disorder(3,4,14).
Reduced stress levels
Physical activity in nature positively impacts hormones such as cortisol (linked with stress), and as such, can help reduce stress and promote relaxation. Being active and spending time in green spaces has been linked with lower psychological distress in children and adults.
Reduced depression
The combination of physical activity and natural surroundings can help prevent and manage depressive symptoms.
Reduced anxiety
The combination of physical activity and natural surroundings, such as walking outdoors, has also shown to reduce symptoms of anxiety.
Improved mood
Being physically active in natural environments releases endorphins, improving overall mood and well-being. For example, walking in nature has shown to improve adult’s moods and sense of optimism.
Increased mindfulness
Nature-based physical activities can stimulate mindfulness, helping you stay present and focused.
Improved cognitive function
Being physically active outdoors and exposure to nature can enhance brain function, memory, and concentration. It is also linked to improved attention, executive function, and perceived restorativeness in children and adults.
Sense of well-being
Physical activity in nature can contribute to a general sense of well-being and happiness.
Increased social interaction
Nature-based physical activities undertaken in a group (e.g., friends, family members, community members) can improve social connections. Also, being active in green and blue spaces such as parks, botanic gardens, and beaches provides an avenue for increased contact with others.
Improved ADHD symptoms
Being physically active in green and blue spaces is linked to improvement in behaviours and symptoms of attention-deficit/hyperactivity disorder (ADHD).
Life’s everyday tasks can drain our physical and mental batteries, but being active in nature offers a simple way to recharge. Taking time to walk, hike, or bike outdoors in places like parks, beaches, or forests can reduce stress and boost your health. Being active in the great outdoors provides wonderful opportunities to connect with family, friends and the broader community.
Make time today to step outside, enjoy the fresh air, and improve your health and wellbeing—nature is waiting for you!
About the Authors
Dr. Stephanie Schoeppe is a a Research Fellow/Senior Lecturer within the Physical Activity Research Group at CQUniversity. She completed a Master of Social Sciences (2002) at Hanover University in Germany, and a PhD (2015) in Public Health at CQUniversity. Her research focuses on promoting an active healthy lifestyle in children, adults and families using technology (websites, apps, activity trackers). She has authored 67 peer-reviewed publications, produced 13 commissioned research reports (including 6 for the World Health Organization and 3 for the Australian Federal Government), and co-authored a WHO guideline ('Implementation of the WHO Global Strategy on Diet, Physical Activity and Health - A guide for population-based approaches to increasing physical activity'). Dr Schoeppe has delivered 64 presentations and secured over $1,150,000 in research funds (e.g., NHMRC, NHF, ARC, QLD Government, WHO). She was awarded two early career research fellowships in 2016 (NHMRC & NHF) and has received multiple awards such as the VC/Dean’s Awards for Outstanding Early Career Researchers (2017) and Queensland Young Tall Poppy Award (2019). In 2022, she received the Mary McConnel Career Boost Grant for Women in Paediatric Research by the Children’s Hospital Foundation.
Rebecca Williams is currently studying a Bachelor of Psychological Science and working as a casual research assistant on a variety of projects at CQUniversity. These are linked to the 10,000 Steps program, as well as the public health and psychology disciplines. She has a background in the community services sector related to early childhood and has spent many years as a childcare centre educator and director. She lives in Central Queensland with her partner and has a strong interest in the advocacy and promotion of physical activity for children and families.
References:
- Ma J, Lin P, Williams J. Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review. Curr Psychol. 2024;43(11):9521–9539. doi:10.1007/s12144-023-05112-zto
- Christiana RW, Besenyi GM, Gustat J, Horton TH, Penbrooke TL, Schultz CL. A scoping review of the health benefits of nature-based physical activity. J Healthy Eat Act Living. 2021;1(3):154–172. doi: 10.51250/jheal.v1i3.25
- Jimenez MP, DeVille NV, Elliott EG, Schiff JE, Wilt GE, Hart JE, et al. Associations between nature exposure and health: a review of the evidence. Int J Environ Res Public Health. 2021;18(9):4790. doi: 10.3390/ijerph18094790
- Coventry PA, Brown JE, Pervin J, Brabyn S, Pateman R, Breedvelt J, et al. Nature-based outdoor activities for mental and physical health: systematic review and meta-analysis. SSM Popul Health. 2021;16:100934-. doi: 10.1016/j.ssmph.2021.100934
- White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019;9(1):7730-11. doi: 10.1038/s41598-019-44097-3
- Wicks C, Barton J, Orbell S, Andrews L. Psychological benefits of outdoor physical activity in natural versus urban environments: a systematic review and meta‐analysis of experimental studies. Appl Psychol Health Well Being. 2022;14(3):1037–1061. doi: 10.1111/aphw.12353
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This article is part of the Step into Nature campaign which is proudly supported by the Queensland Government through the ActiveKIT Super Round
