Exercise is one of the most recognized forms of self-care. It supports both physical and mental health. Regular activity can improve your mood, energy, sleep quality, and overall well-being.

Any type of exercise can be beneficial, but research shows that outdoor or nature-based activity provides extra mental health benefits.

Humans are naturally drawn to the outdoors. Studies suggest that we have an innate connection with nature and other living things. Spending time in natural environments helps restore focus, calm the mind, and reduce stress.

Being active in green or blue spaces—parks, gardens, trails, or along the water—blends the physical benefits of exercise with the restorative qualities of nature.

Why nature-based activity matters

Outdoor movement adds to the well-known benefits of regular exercise. It can:

• Reduce stress, anxiety, and depressive symptoms
• Lower cortisol (stress hormone) levels and muscle tension
• Activate the parasympathetic nervous system, helping the body “reset”
• Improve sleep and overall energy
• Boost mood, life satisfaction, and sense of vitality
• Strengthen coping skills and psychological resilience
• Support focus, creativity, and cognitive function
• Contribute to healthy aging and emotional development
• Give your brain a break from constant screens and multitasking

Common barriers to outdoor self-care

Even though the benefits are clear, spending time outdoors isn’t always easy. Some common challenges include:

Work setting
Many healthcare workers are active during their shifts but spend most of their time indoors. Mentally demanding work can make it hard to find restorative time in nature.

Seasons and weather
Shorter, colder, or rainier days can make time outside feel less accessible.

Urban environments
For those living in city centres, green spaces may feel harder to reach.

Technology dependency
High screen time and constant digital stimulation make regular contact with nature more important for balance and recovery.

Tips for practising nature-based self-care

You don’t need to climb a mountain to benefit. Small, consistent moments outdoors can make a difference.

• Keep it simple. Even 20–30 minutes outside a few times a week can boost your mood and energy.
• Pair it with social connection. Walk or bike with a friend, join a community group, or invite coworkers for an outdoor break.
• Plan it in. Schedule outdoor time the same way you would other commitments.
• Use what’s nearby. A courtyard, tree-lined street, or local park can provide restorative benefits.
• Add green to your workplace. Add plants, create outdoor seating areas, or encourage access to courtyards and green spaces during the workday.

Ways to get outside

• Take walking meetings instead of sitting indoors
• Try gardening at home or in a community garden
• Move your usual routine—yoga, stretching, or exercise circuits—outdoors
• Organize outdoor team-building activities when possible
• Engage residents or clients outside when appropriate
• Walk or bike as part of your commute

You don’t need a perfect plan—just a few mindful moments outdoors can recharge your body and mind. Start small, stay consistent, and notice how you feel after moving in nature.