Fresh air is good for you—simply ask anyone who enjoys being outdoors and they will tell you that. They could be biased, simply because they enjoy being outdoors. However, the evidence is in. The research tells us that “time in nature, sunshine and outdoor exercise provide big health benefits”.1
Fresh air offers four key benefits:
Healthier lungs: Breathing deeply increases oxygen in your blood, which increases serotonin, the “happy chemical”.
Sunlight: When you get outside in sunlight and fresh air, you’re doing a world of good for you body when it comes to Vitamin D production. The health benefits of Vitamin D include: increased bone density, reduced risk of multiple sclerosis and increased cognitive health.
Exercise: It’s easier to get into movement mode outside—it could be playing a game, riding a bike, running or just walking. Exercise, particularly aerobic exercise, can improve both your physical and mental health. “Aerobic exercise has been proven to reduce symptoms of anxiety and depression” as well as benefit heart, lung and musculoskeletal health.
Reduced stress: Levels of happiness rise when you exercise in nature. Stanford University took two groups: one walked in nature, the other in an urban area. The nature walkers “expressed lower stress levels and negative thoughts, along with higher levels of positive emotions compared to the others”. That’s a bonus.
nurtured by nature?
Kirsten Weir, writing for the American Psychological Association, says we can be nurtured by nature. “From a stroll through a city park to a day spent hiking in the wilderness, exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.
“Most research so far has focused on green spaces such as parks and forests, and researchers are now also beginning to study the benefits of blue spaces, places with river and ocean views. But nature comes in all shapes and sizes, and psychological research is still fine-tuning our understanding of the potential benefits. In the process, scientists are charting a course for policymakers and the public to better tap into the healing powers of Mother Nature.”
Weir cites Canadian psychologist Lisa Nisbet, who says, “There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human wellbeing . . . You can boost your mood just by walking in nature, even in urban nature. And the sense of connection you have with the natural world seems to contribute to happiness even when you’re not physically immersed in nature.”2
Florence Nightingale’s discovery
Health consultant Lindsey Grossman adds that, “the family that gets outside together, improves their health together. . . . Fresh air not only cleans your lungs, it can also boost your mood, lower your heart rate, increase energy levels and even improve your digestion. . . . Florence Nightingale knew the benefits of fresh air long before any scientific study.”
Nightingale said, “It is the unqualified result of all my experience with the sick, that second only to the need of fresh air is their need of light.”
Grossman adds that, “No matter where you go, it’s gratifying just to know that the second you step out the door, you can reap fresh air’s rewards. Spending 30 minutes with the sun on your back porch will earn you a full dose on Vitamin D.”3
the outdoor advantage
The best place to find fresh air is outdoors. Professor Darren Morton tells us that the “great outdoors can do us good emotionally and there is strong evidence for this. Hospital patients who merely have a view of a natural landscape tend to consume less pain-killing medication and have shorter hospital stays.4
“Natural environments can lift us emotionally in rich and profound ways. Surely you have already experienced it for yourself. The view from a mountain peak. Gazing over the vast ocean as the sun sets. The sound of running water from a mountain stream. The crisp smell of an Alpine forest in the early morning field laden with wildflowers in spring.
“Our Limbo (his nickname for the limbic system) comes alive in these natural places because of the way it is wired to our senses of sight, sound and smell.” More than 30 studies have “examined the influence of exposure to natural environments on how people feel, and the consensus is that they do indeed make people feel more positive and less negative”.5
A New Zealand study showed that every one per cent increase in the amount of green space within three kilometres of an individual’s home was associated with a four per cent lower prevalence of anxiety and mood disorder.6
keeping it simple
Weir notes that:
- Spending time in nature is linked to both cognitive benefits and improvements in mood, mental health and emotional wellbeing.
- Feeling connected to nature can produce similar benefits to wellbeing regardless of how much time one spends outside.
- Both green and blue (aquatic) spaces produce wellbeing benefits. More remote and biodiverse spaces may be particularly helpful, though even urban parks and trees can lead to positive outcomes.
Even the sounds of nature may be curative, she adds. “One study found that participants who listened to nature sounds like crickets chirping and waves crashing performed better on demanding cognitive tests than those who listened to urban sounds like traffic and the clatter of a busy cafe.”7
Health writer Emily Swaim adds that there are plenty of “intrusive stimuli” competing for our attention, including flashing screens, vibrating phones, rumbling roads and more that all cause overstimulation and raise stress levels. “The natural world, on the other hand, can offer a mental and emotional refuge when you need to unwind and recharge. In nature, soothing attractions for your senses, from the perfume of flowers to the music of bird song, can hold your attention without draining mental energy.”8
it’s personal
Let’s call him Steve, because his real name isn’t revealed but he was, at the time, a 23-year-old “navigating the challenges of his first real job”.
He tells of how he spent 40 hours a week at his computer for his work and then going home to relax with some scrolling and gaming. He loved to ski, play football and golf and go camping—but didn’t do enough of it.
Then his mum gave him a challenge: for one month, spend 20 minutes a day, rain or shine, outside, moving his body. He took up the challenge.
He says that, to be honest, he didn’t expect it would have much impact. But, his competitive nature kicked in and he reasoned that it was only 20 minutes.
The first day was a cold, grey evening. He had just finished a long day at work and just wanted to chill, but he did his 20 minutes anyway. He was surprised that after a few minutes, he didn’t think about his Xbox and the cool breeze felt good on his face. For three weeks he kept going with a couple of misses when he arrived home late. Mostly though, he hit his goal of 140 minutes per week.
“There’s research that shows that regular exposure to nature leads to better sleep patterns and it improves cognitive performance. I was seeing that happen in real time. I was going to bed and waking up two or three hours earlier. I felt sharper.” Yes he had some lapses, but he got back on schedule.
“After four months of tracking my outdoor time . . . it’s pretty clear: whether it was spending time in my backyard, skiing, going on hikes and walks or playing golf with my friends, getting outside makes me feel better in every possible way.”9
1. <chphealthmt.org/news/what-fresh-air-does-for-your-health>
2. <apa.org/monitor/2020/04/nurtured-nature>
3. <stmarysmaine.com/the-air-out-there-discover-the-health-benefits-of-simply-going-outside>
4. Darren Morton, Live More Happy. Signs Publishing, Warburton, Victoria, 2018.
5. Ibid, Darren Morton.
6. Ibid, Darren Morton.
7. 2. <apa.org/monitor/2020/04/nurtured-nature>
8. <healthline.com/health/health-benefits-of-being-outdoors#reduced-depression>
9. <outsideonline.com/health/wellness/20-minutes-per-day-outside>
