The Amazing Benefits of Nature: Gain Them in 2 Hours
One of the benefits of nature is that it’s beautiful, isn’t it? There’s just something about the beauty of nature that puts our mind at ease.
The picture above (as well as other pictures in this post) is from Koli national park, Finland. It’s called “the national landscape” of Finland, because it inspired many of our national artists. After visiting Koli in 2021, I can understand why it had such an impact on the many artists who visited the place in the past.
Koli is just one of the many amazing national parks in Finland, but even without going to the national parks, spending some quality time (we’ll define the term later) in nature here is very easy.
The country is sparsely populated and lush, green areas are to be found everywhere – even in the nations capital. So anywhere you are in Finland, just stepping out of the door will take you close to nature.
I am well aware that it’s not so easy everywhere in the world. There are cities that have the same amount of people living in them as the entire country of Finland. Imagine trying to find patches of nature in such cities.
I spent way more than two hours in Koli and go outside for at least an hour every day, but two hours per week seems to be all the outdoor activity you need reap all the benefits. What’s more, it seems to be a case of quality over quantity.
The Benefits Of Nature
I bet most people have at some point in their lives spend some time in the nature, be it hiking, camping, fishing, picking berries or just enjoying the scenery.
When spending some time outdoors, you may have felt the benefits of nature – maybe even an intuitive connection to it. Nature feeds us and provides for our needs, but it is also fundamentally important for our mental well-being.
We all know deep inside that it is vital for us to have a connection to nature, but there’s also some very interesting science to back it up.
There was a study in Finland about our connection to nature. Mossy soil from the forest was brought to the yard of several kindergartens. The study concluded, that children who had contact with the soil from the forest developed better immunity against viruses and bacteria, than those whose kindergarten had only sand or artificial materials on their yards.
The benefits were apparent in just one month.
In Japan, researchers have studied the benefits of nature, more specifically walking in the woods. They call it “forest bathing” (I love how the Japanese can make the mundane almost mystical).
After a stroll in the woods the amount of Natural Killer (NK) cells in your immune system goes up. These cells fight tumours and infections.
A suspected cause for this is the aerosols from the forests that you inhale during a walk. In a subsequent study, essential oils from cedars were emitted in a hotel room where people slept. An increase in the amount of NK cells was observed.
Connection To Nature Brings Happiness
Spending time in nature and being in touch with nature is beneficial, if not necessary, for our bodies. Especially the immune systems seems to benefit from contact to nature. But research shows that there are also many benefits to our mental well-being.
People who are more connected with nature are usually happier in life. They also are more likely to report feeling their lives are worthwhile. Perhaps you remember the blogpost about human emotional needs? It is extremely important for our mental well-being to feel like our lives have meaning and purpose i.e. are worthwhile.
Besides boosting your happiness, nature can generate many more positive emotions, such as calmness, joy and creativity.
Fun fact: Whenever I need inspiration for a blogpost, I go out for a walk through the woods and it always gets my creative juices flowing.
Nature connectedness – feeling connected to nature – is also associated with lower levels of poor mental health. This means lower depression and anxiety levels.
Perhaps not surprisingly, connection to nature can even facilitate concentration.
Natural Environment Relaxes Body And Mind
Rachel and Stephen Kaplan, who have been studying the benefits of nature since 1970s, devised Attention Restoration Theory. The theory is, that paying attention in busy cities, at work, or in other stressful environments requires a great deal of effortful concentration. In a natural environment, however, people pay attention more broadly and in a less effortful way. This of course leads to more relaxed body and mind.
But is it just enough to go out to the nearest park if you want the benefits? How long should your outdoor excursion take?
Turns out it is indeed a question of quality as well as quantity.
As mentioned in the beginning of this post, there is such a thing as “quality time” in nature. Finding a “high quality” natural space is better for us and our wellbeing than just going out anywhere.
Quality can mean several things:
- higher biodiversity (a wide variety of plants and wildlife)
- the amount of “green” in trees, plants, and grass,
- “serene” landscapes that feel calm and quiet.
- Cleanliness, such as the absence of litter
On the other hand, it may not be beneficial for you to drive hours and hours to visit natural but remote spaces. Quality can be found closer and the focus should be on how you tune in and connect with “everyday” nature through simple activities.
Practice noticing nature wherever you go. Doing so has been found to bring benefits in mental health.
All You Need Is 2 Hours A Week
Now what about quantity? How much time should you spend out in nature?
To my surprise, this has been studied and the evidence is conclusive: 120 minutes (2 hours) was enough to increase reported health and well-being, at least among populations in high income, largely urbanised, societies.
What’s even more surprising is, that It does not matter how 120 minutes of contact a week is achieved. You can stay outside for two hours on one day, or 15 to 20 minutes every day, 1 hour on Monday and then 1 hour on Sunday, or anywhere in between.
Just 120 minutes in nature per week could (of course this varies by individual) give you all the benefits of nature exposure e.g. lower probabilities of
- cardiovascular disease
- obesity
- diabetes
- asthma hospitalisation
- mental distress
- mortality among adults;
- lower risks of obesity and myopia in children.
Greater quantities of neighbourhood nature are also associated with better self-reported health and subjective well-being in adults, and improved birth outcomes, and cognitive development in children.
Lisa Nisbet, PhD, a psychologist at Trent University in Ontario, Canada, studies connectedness to nature.
She states:
“There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human wellbeing,”
She further claims, that you can boost your mood just by walking in nature. Any nature, even urban (parks etc.), will do.
“The sense of connection you have with the natural world seems to contribute to happiness even when you’re not physically immersed in nature”.
The Sense Of Connection Is What Matters
Notice how the emphasis is on the sense of connection. Not the physical connection, but the sense of connection. Interestingly, this is exactly the conclusion that was made from the benefits of social connections. It’s not the amount of social connections, but the sense of social connection that we have, that determines whether we get the benefits or not.
It is your sense of things, how you feel inside, that determines your happiness, not what’s happening on the outside.
There is even evidence that images of nature can be beneficial.
A study compared outcomes of two different groups of people:
- People who walked outside in either natural or urban settings
- People who watched videos of those settings.
They found that any exposure to nature, be it in person or via video, led to improvements in:
- attention
- positive emotions
- the ability to reflect on a life problem
The effects were stronger among those who actually spent time outside.
I’d say, based on the study, that if you can’t go outside, at least have images of nature around you.
3 Tips For Getting The Most Benefit
1. Spend time in nature, preferably outside of urban areas, but in a pinch the local park will do just fine. The time spent should be a minimum of two hours per week. You can do this all at once or in smaller increments during the week.
2. Maintain a sense of connection to nature at home and at your workplace, by bringing in plants and/or pictures of nature. If you need a break at work, consider spending a minute of it by watching a video or a picture of nature.
3. Practice noticing nature wherever you go. This will help develop a sense of connection.
Conclusion
Being connected to nature brings many benefits to your body and mind.
Spending just two hours outside every week, all at once or in smaller increments, will lower your risk of
- Tumour and infection (due to increased amount of natural killer cells in your body)
- cardiovascular disease
- obesity
- diabetes
- asthma hospitalisation
- mental distress
- mortality among adults;
- obesity and myopia in children.
It is the sense of connection that matters the most and this can be achieved in any natural environment, wild or urban, or just by looking at images of nature.
Disclaimer
The entire contents of this blog are based upon the opinions of the author. It is intended for informational and educational purposes only. The information in this blog is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Please consult your health care professional before trying any of the products or methods based on this content. I cannot guarantee that you will be free of stress, anxiety or depression, or that you will be happy. I simply want to share with you what I have discovered during my twenty years of seeking happiness and what has worked for me may not work for you.
