Getting out into Nature
Getting Out Into Nature
Last week we spoke about how to include some glimpses of nature inside using
Verandahs,
Extended Canopies,
Sheds,
Gazebos,
Bi-fold/sliding/French doors,
Bay windows/fully glazed wall, or
Outdoor kitchens.
Windows,
Indoor planters,
Living walls,
Green partitions, as well as
Roof gardens/living roofs,
Planted parks,
Window boxes, and
Balcony gardens.
However there is not substitute for actually getting outdoors.
Research has found that time in nature and walking in nature can
Reduce the chance of depression,
Reduce the chance of high blood pressure,
Improve mood,
Improve attention, and
Relax at night.
When compared to exercising indoors, exercising in nature has been found to generate feelings of positive engagement, greater feelings of revitalisation, reduced tension, decreased anger and depression and increased energy.[1]
Physically, in a group of patients with Coronary Heart Disease (CAD), walking in a park was found to predict improved blood pressure and heart rate recovery indicating an improvement in the functioning of the autonomic nervous system.[2] Another study found that those who walked in the forest had reduced stress hormones than those who walked in the city.[3]
Not only is green exercise proposed to restore your mental and physical health, it may also make you ‘smarter’. A study into the effect of nature on cognitive function (out ability to think), found that being in nature improved our cognitive abilities.[4] It is believed that there are two types of attention.
· Directed attention is when our brain tells us what to pay attention to (known as ‘top-down’) and
· Involuntary attention where attention is captured by important or intriguing (stimuli (known as ‘bottom-up’).
In nature, we tend to use involuntary attention. Whereas in the city, the environment demands our attention dramatically such as as beeping. As the ‘top-down’ process is also responsible for noticing distractions and, it is used more in the city. While, nature is soft and we pay attentions to things that modesty attracts our attention (such as a nice sunrise), allowing our directed-attention mechanisms to have a rest.
One of the more amazing findings was that for improvements in self-esteem and mood, the greatest improvement occurred in the first 5 minutes…yes FIVE MINUTES! This suggests that the effects are almost immediate.[5]
Additionally, while all green environments showed improvements, the addition of water (such as the beach or a river) or participants in water-based exercise seemed to give an even greater benefits.[6]
So why not get out into nature and reap the benefits.
[1] Thompson Coon, J., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental science & technology, 45(5), 1761-1772.
[2] Grazuleviciene, R., Vencloviene, J., Kubilius, R., Grizas, V., Dedele, A., Grazulevicius, T., ... & Gidlow, C. (2015). The effect of park and urban environments on coronary artery disease patients: a randomized trial. BioMed research international, 2015.
[3] Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine, 15(1), 18.
[4] Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological science, 19(12), 1207-1212.
[5] Barton, J., & Pretty, J. (2010). What is the best Addose of nature and green exercise for improving mental health? A multi-study analysis. Environmental science & technology, 44(10), 3947-3955.
[6] Ibid.
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