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Many people feel calmer and more relaxed after spending time in nature, such as walking in parks, forests, or other green spaces. In today’s fast-paced world, where people are constantly surrounded by academic demands, work responsibilities, and digital devices, nature can provide a simple way to reduce stress and refresh the mind. Research suggests that humans have a strong connection with nature, and spending time in natural environments promotes a sense of calmness. According to the Attention Restoration Theory (ART), nature also helps restore our ability to focus after it has been depleted by daily activities and mental demands. As a result, many people feel more relaxed and refreshed after spending time outdoors. According to Coventry et al. (2021), nature-based activities can reduce symptoms of depression and anxiety while improving mood and psychological well-being. Therefore, making time for outdoor activities can help maintain both physical and mental health.

Being outdoors can trigger measurable changes for our mind and also our body. When you spend time in nature, taking in the sight of green trees, the earthy scents, and the gentle sounds of rustling leaves or birds singing, your body reacts immediately. It triggers your autonomic nervous system, which is the internal control network that automatically manages unconscious bodily functions like your heart rate and breathing.

A UK study of nearly 20,000 participants revealed that spending at least two hours a week in natural, green environments significantly boosts a person’s chances of reporting good health and higher mental well-being. A study by Pretty (2004) found that a lack of physical activity and interaction with nature has negative effects on the body. The study explains that a lack of green spaces in urban areas leads to a decline in mental well-being. This is because there are no places where individuals can go to refresh their minds and spirits. This decline in mental well-being can trigger various unhealthy behaviors that not only affect an individual’s psychological state but can also impact their physical health, thereby increasing the risk of developing chronic diseases.

The evidence for the benefits of spending time in nature are various. For our mind, spending time in nature or viewing green spaces serves as a powerful tool for enhancing mental health by effectively reducing stress and alleviating anxiety. This exposure actively improves overall mood and well-being, fostering feelings of happiness, self-esteem, and vitality while simultaneously reducing depression and negative thought patterns like rumination. Furthermore, its engaging social health, strengthening social connectedness and relationships within communities. 

Nevertheless, the impact for our body is diverse. It provides profound physiological benefits, starting with its ability to lower stress hormones like cortisol in the body. It greatly supports cardiovascular health by lowering resting heart rates and reducing both systolic and diastolic blood pressure. Additionally, regular walking interventions in green spaces have been shown to improve both sleep quality and quantity and lowers the risk of chronic diseases.

Spending time in nature does not always mean going on a long hike or visiting a forest. One of the easiest things we can do is make outdoor activities part of our routine. For example, we can go for a walk after school or work, exercise in a nearby green space, or spend some time outside during the weekend. Doing these activities regularly can help reduce stress, improve our mood, and keep our bodies active. We can also spend less time in front of screens and use some of that time to connect with nature. 

In the end, staying connected with nature is a simple habit that can have a positive impact on our health. That is why making time for nature is important. We do not need to do anything special or spend a lot of time outdoors. Simple activities such as walking in a park, sitting in a green space, or exercising outside can already have a positive impact. By making these activities part of our routine, we can maintain both our physical and mental health.

References

• Coventry, P. A., Brown, J. V. E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. C. L. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health, 16, Article 100934. https://doi.org/10.1016/j.ssmph.2021.100934 
• Nejade, R. M., Grace, D., & Bowman, L. R. (2022). What is the impact of nature on human health? A scoping review of the literature. Journal of Global Health, 12, Article 04099. https://doi.org/10.7189/jogh.12.04099 
• Pretty, J. (2004). How nature contributes to mental and physical health. Spirituality and Health International, 5(2), 68–78. https://doi.org/10.1002/shi.220
• Supradewi, R. (2024). Pengaruh ruang terbuka hijau terhadap kesehatan mental. Prosepsi: Prosiding Seminar Psikologi, 1(1), 220–229. https://prosiding.umk.ac.id/index.php/prosepsi/ 
• Willis, K. (2024, September 22). Why spending time in nature is good for your health. BBC News. https://www.bbc.com/news/articles/cvg0yvdjgn5o 
• Hartig, T., Mitchell, R., de Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35, 207–228. https://doi.org/10.1146/annurev-publhealth-032013-182443 
• World Health Organization. (n.d.). Improving health and well-being through nature. WHO Regional Office for Europe. https://www.who.int/europe/activities/improving-health-and-well-being-through-nature 
• Liu, Y., Zhang, J., Liu, C., & Yang, Y. (2024). A review of attention restoration theory: Implications for designing restorative environments. Sustainability, 16(9), Article 3639. https://doi.org/10.3390/su16093639 
• American Heart Association. (n.d.). Spend time in nature to reduce stress and anxiety. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety