Step Outside: Why noticing and moving in nature matters

As part of ongoing work around wellbeing and connection to place, James Moore from the University of Wales Trinity Saint David (UWTSD)’s  Cynefin Outdoor Centre, shares his views on why noticing nature and moving outdoors matter more than ever. At a time when many of us spend long periods of time indoors and being sedentary, James highlights the simple but powerful role that everyday movement in nature can play in supporting physical health, mental wellbeing and stronger connections with ourselves, others and our communities, particularly during the winter months when daylight is limited.

leaves on the floor

We all need to give our time and effort to stay well. This means making good choices for ourselves.

Moving in nature is essential for people to stay well. It’s even more so in the winter months, especially making the most of the daylight.

Being in nature increases empathy: for ourselves, others, and place/nature (Ryan et al, 2010). It increases wellness hormones and lowers stress ones (Nejade et al, 2022). Research identifies that a minimum of 20 minutes per day in nature leads to significantly better physical and mental health (White et al 2019). Children who spend time in nature are more than 50% less likely to be obese (Ansari et al 2015). Where communities spend time in nature, they are better connected and have lower crime rates (Shepley, 2019).

Paying attention, particularly to nature, lowers heart rates and blood pressure (Bauer and White, 2023). It helps better cognition, sleep, mood regulation and wider perspectives. Noticing nature reduces anxiety levels and promotes a greater acceptance and resilience. Finally, paying attention to nature increases connection with ourselves, others and our environments (Barragan-Jason et al, 2023), so we are less lonely!

So what can we all do?

Here are my top 5 tips 

  1. Get outdoors in daylight every day (as close to the middle of the day as possible) and encourage your loved ones to do the same!
  2. Move as much as you can outdoors: walk, run, dance, sing, play. It is our natural place, where we feel most alive and happy. A great place to start is by going for a walk with others.
  3. Live our lives outdoors as much as you can – our conversations, our meetings, our family time, our work, our care.
  4. If you have them, then smart watches, pedometers, movement apps or mobile phones can measure your steps/movement and set/maintain your goals.

  5. Nature ID Apps can help us pay attention to nature, understand and love our local environment more and are a great way to share with others. 
     

    To find out more, please contact James Moore, j.moore@uwtsd.ac.uk

References:

Ansari, A; Pettit, K; Gershoff, E; (2015) Combating Obesity in Head Start: Outdoor Play and Change in Children’s Body Mass Index. Journal of Developmental & Behavioral Pediatrics 36(8):p 605-612, October 2015. | DOI:10.1097/DBP.0000000000000215 

Barragan-Jason, G; Loreau, M; De Mazancourt, C; Singer, M; Parmesan, C (2023) Psychological and physical connections with nature improve both human well-being and nature conservation: A systematic review of meta-analyses, Biological Conservation, Volume 277, 2023, 109842, ISSN 0006-3207, https://doi.org/10.1016/j.biocon.2022.109842.

Bauer A; White N; (2023) Time in Nature: A Prescription for the Prevention or Management of Hypertension. Am J Lifestyle Med. 2023 Mar 25;17(4):476-478. doi: 10.1177/15598276231165662. PMID: 37426730; PMCID: PMC10328205.

Nejade, R; Grace, D; Bowman, L (2022) What is the impact of nature on human health? A scoping review of the literature Journal of Global Health   10.7189/jogh.12.04099

Ryan, R; Weinstein, N; Bernstein, J; Brown, K; Mistretta, L; Gagné, M (2010) Vitalizing effects of being outdoors and in nature. Journal of Environmental Psychology, 2010; 30 (2): 159 DOI: 10.1016/j.jenvp.2009.10.009

Shepley M; Sachs N; Sadatsafavi H; Fournier C; Peditto K; (2019) The Impact of Green Space on Violent Crime in Urban Environments: An Evidence Synthesis. Int J Environ Res Public Health. 2019 Dec 14;16(24):5119. doi: 10.3390/ijerph16245119. PMID: 31847399; PMCID: PMC6950486.

White, M.P., Alcock, I., Grellier, J. et al. (2019) Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3

Further Information

Lowri Thomas

Principal Communications and PR Officer     
Corporate Communications and PR     
Email: lowri.thomas@uwtsd.ac.uk     
Phone: 07449 998476

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