Each week, I write about wellbeing and the wellbeing strategies I’ve picked up through my research, reading, and practical experience over the years. This week, though, it’s all about me. In a significant milestone in my own recovery, I can finally run again. I’ve been able to run each morning for four days in a row. Ok, it’s only 3 km and it takes me 25 minutes, but this is rather special.

Special enough that on Day 2 of my run, I found myself crying. Bawling like a baby, to be precise. 

As I have pounded out the steps, I have observed nature. I have been implementing my technique of noticing. Noticing the world around me: the beauty, the silences, the colour, the fauna, and the flora.

Research keeps showing that being outside and experiencing nature can boost our mental health and help us focus better. Many of us spend much of our day in front of screens—whether it’s a computer, TV, or smartphone. As a result, we’re spending less time outside enjoying the natural world.

When we’re stuck in urban environments or the office all day, we can get sensory overload, leading to tension and mental fatigue. Studies have shown that being in a natural setting helps our minds and bodies relax. This not only makes us feel happier but also helps us concentrate better. According to the National Library of Medicine, being outdoors can provide a mental break, letting us temporarily escape the daily grind. It can even boost creativity and problem-solving skills. So, if you’re stuck on a problem or facing a mental block, step outside for some fresh air. A simple walk might be just what you need to spark new ideas.

Being out in nature often gets us moving more. Whether it’s walking, biking, hiking, or kayaking, people are generally more active when they’re outside. Studies also show that being in nature reduces cortisol levels (the stress hormone), muscle tension, and cardiovascular strain, leading to lower heart rates and blood pressure. Regular exposure to nature can lower the risk of heart disease and boost your vitamin D levels, which are essential for bone health, blood cells, and immune system function.

Nature can help lower anxiety levels, reduce stress, and decrease feelings of anger. While exercise alone can help with these issues, doing it outside is even better. Regular access to green spaces is linked to lower risks of depression and improved concentration and attention. Being outside also encourages social interaction, whether with family, friends, or even strangers on a hiking trail. Plus, exposure to natural light helps regulate our sleep/wake cycles, leading to better sleep.

As you know, I love giving advice, so here it is. If you’ve got a packed schedule, here are some quick ways to get a nature fix:

5 minutes: Stand outside with the sun on your face or feel the grass between your toes. If the weather’s not great, just gaze out a window at the scenery.

25 minutes: Take a stroll and enjoy some deep breaths. Eat your lunch outside or have a phone call or meeting outdoors.

Put your phone away outside: Try a tech-free moment to fully engage with nature.

Try the walking hui: Have meetings while walking to combine productivity with fresh air.

Wish me well as I head into this next stage of my recovery. I encourage you to incorporate more nature into your routine. Whether it’s a short walk or a longer hike, the benefits are clear. Embrace the outdoors and watch how it enhances your wellbeing. Remember, if you would like a korero (chat), be in touch. Together, we can support each other in finding balance and joy through nature.