Water, mountains, forests & open spaces

Green spaces can be wild or very ordinary. A city park, a school field or a cemetery with old trees all count. A large study in England found links with better wellbeing at about two hours a week in nature, whether in one visit or several short ones.

A review of 35 studies found fairly consistent links between more time near water and better mental health and wellbeing. People near water also tended to be more physically active.

The links with physical health were less clear. The authors said more long-term studies are needed.

Standing somewhere high and looking out can bring a feeling of awe: the sense of being in the presence of something vast. Awe is one of the reasons people describe mountains as restoring.

Open landscapes give the eyes somewhere far away to rest. Sunrises, sunsets, storms rolling in and starry nights are moments of awe that many people treasure.

In one study, older adults who looked for awe on short weekly walks reported more joy and less daily distress over eight weeks.

One idea is that calm natural scenes help the body switch out of “alert” mode. In a review of forest bathing studies, levels of the stress hormone cortisol were lower after time in a forest than after time in a city, at least in the short term.

Another idea, called attention restoration, is that screens and traffic demand hard, effortful focus. Leaves, clouds and water draw attention softly, which may let the “effort” part of the mind rest.

In a small Stanford study, a 90-minute walk in a green area reduced brooding, repetitive thinking. The same walk along a busy road did not.

In a well-known 1984 study, hospital patients recovering from surgery whose windows looked out on trees had shorter stays and fewer negative notes from nurses than patients whose window faced a brick wall.

It was a small study of 46 patients using past records, so it shows a link, not proof. Still, it changed how many hospitals think about windows and gardens.

In an eight-week study, older adults who took short “awe walks” took selfies that showed more of the scenery and less of themselves over time. They also reported more joy and less daily distress than people on ordinary walks.

The study didn’t find changes in anxiety or depression scores, and it was small. But it suggests awe can lift everyday mood and help people feel connected.

A 2019 review screened 971 articles and pooled 8 studies on cortisol. Forest time was linked with lower cortisol than city time, in the short term.

An earlier review of 20 studies found short-term drops in low mood and anxiety after forest bathing and nature therapy.

In some studies, people’s cortisol was already lower right before their forest session started. The review authors said expectation, a kind of placebo effect, may play a real part.

The reviews are clear that studies are few, often small, and mostly measure short-term effects. Their authors call for larger, longer studies in more countries.

Be wary of claims that forest time…

• Can replace care from a clinical provider
• Cures anxiety, depression or physical illness
• Only works with a paid guide or special program
• Works the same for everyone

A sit spot is one place outdoors you visit often, even for ten minutes. Over weeks you start noticing small changes: a new bird, the light shifting with the seasons. Many people find it deepens their sense of belonging to a place.

Try it

1. Pick a spot you can reach easily, like a bench, a tree or a step.
2. Sit for 10 minutes without your phone in your hand.
3. Notice what has changed since last time.
4. Write one line about it when you get home.

A study of more than 25,000 urban adults in England found that living within about 1 km of the coast was linked with better mental health than living more than 50 km away.

When the researchers split people by income, the link showed up only in the lowest-income households. They suggested coasts may help narrow health gaps. The study can’t say what causes the link.

A pooled analysis of 10 UK studies found that being active in nature improved mood and self-esteem. Green places that included water gave a bigger boost.

The biggest jump in self-esteem came in the first five minutes, so a short walk by a river still counts.

In a survey of 15,743 adults in 18 countries, people who spent more time near water as children reported better wellbeing as adults.

Simple habits

• Check weather, tides and currents first
• Go with someone, especially in open water
• Keep children within arm’s reach near water
• Wear a life jacket on boats and paddleboards

Sixty healthy older adults took weekly 15-minute walks for eight weeks. Those asked to look for awe reported more joy and kindness-related feelings on their walks and less distress in daily life.

Their smiles in selfies also grew bigger over time. The study was small and short, so it’s a hint rather than proof.

Ideas

• A full moon rising over rooftops
• A thunderstorm watched from a safe window
• An old, huge tree in a park
• Clouds at sunset
• Stars on a clear night away from streetlights

Mountain weather can change fast, and trails can be harder than they look. Start small, go with others, and tell someone your plan.

A 2021 review of 36 studies found natural sounds were linked with less stress and annoyance, better mood and better thinking. Water sounds were most linked with mood and focus, and birdsong with easing stress.

The hospital window study found patients with a tree view did better than those facing a wall.

Make the most of a window

• Move your chair or desk to face outside
• Put a bird feeder where you can see it, if allowed
• Keep a plant on the sill
• Take a two-minute “look out” break each hour

In one experiment, six minutes outdoors and six minutes of a 360-degree nature video both felt more restoring than an indoor room. But only the real outdoors lifted positive mood.

A flower in a crack in the pavement, light through leaves, a bird’s colours. Naming one beautiful thing a day is a simple way to deepen your connection.

Feel bark, smell rain on warm ground, listen for wind in the trees. Using your senses turns a walk into an experience.

In the England study, people who felt connected to nature were also more likely to do things that help it, like recycling and conservation.

Ideas

• Join a park or beach clean-up
• Plant something for bees or birds
• Learn the names of five local trees or birds
• Pick up three pieces of litter on your walk

Look for

• A churchyard or cemetery with trees
• A college campus
• A library garden or courtyard
• A riverside, canal or rail-trail path
• Street trees on a quieter route

Ideas that can help

• Ask your city or county parks department about free events and shuttles
• Check for free entry days at state and national parks
• Go with a group that shares rides
• Libraries in some areas lend park passes

Some people feel out of place in parks or on trails because of how they look, their body, their disability or their background. That feeling is real, and it’s not a sign you don’t belong.

Many parks and waterways have volunteer groups that plant trees, clear trails or remove litter. It’s nature time, movement and new people in one.

Bird counts, butterfly surveys and night-sky watches invite anyone to help scientists by noticing nature. It gives your walks a purpose and connects you with others who care.

Children who grow up with more green space and time near water tend to have better mental health and wellbeing later on. Sharing nature with kids is a gift that lasts.