Time outside is more impactful than yoga for mental health, study shows

It's over for yoga

Time outside more impactful than yoga for mental health, says new research. Image: Unyoked

New research from Unyoked and AllTrails has found that if we want to improve our mental health, it’s time we put our best foot forward… outside. Yep, spending time in nature is now officially more effective than mindfulness or yoga at making our brains calm.

Right now, we’re in the trenches of winter – and we’re in full hibernation mode. Between the winter blues, rain and cold weather keeping us indoors, there’s never been a less appetising time to leave the house. Safe to say, winter is no walk in the park for our mental health.

However new data shows that while we might not want to leave the house sometimes, blocking out time to spend in the great outdoors drastically improves our well-being and happiness, reduces the effects of burnout, and increases our connectedness to nature. 

The most surprising finding of all? Time in nature trumps traditional wellness techniques like mindfulness, yoga, and meditation. 

The Global Nature Study, undertaken by AllTrails and Unyoked, found that being outdoors was 51 per cent more effective at improving wellbeing than mindfulness. Additionally, time in nature was found to be 47 per cent more effective at reducing burnout than mindfulness.

“The Global Nature Study gave us some really encouraging insight into the ways that time spent outside can positively impact our wellbeing, burnout levels, and connectedness to nature,”  AllTrails Chief Medical Officer Dr Hackenmiller told Body+Soul. “It’s a strong reminder to prioritise spending regular time outside. Encouragingly, after participating in the study participants reported a 15 per cent increase in their connectedness to all living things and the Earth.”

While we all know that it’s always a good idea to spend time outdoors, especially in the sun (with sunscreen, of course), the findings make even more sense when we reflect on that almost euphoric, serene feeling we get after a good hike, or even a weekend away camping.

And in a world where it can be so difficult to make time for getting intimate with Mother Nature, it appears that the juice really is worth the squeeze. 

Nature is our best friend. Image: Unyoked

How does nature improve our mental health? 

But how exactly is nature helping do us do all these wonderful things?

“One symptom of burnout is the sense of detachment and loss of meaning, especially connected to your job and work. Feeling a connectedness with nature— including appreciating the awe and wonder of our planet—can help to reestablish purpose and realignment with one's work,” Dr Hackenmiller explains. “When watching nature exist in balance and harmony, we sometimes remember that we, too, have peace and harmony within us.”

Dr Hackenmiller also tells us of the many scientifically proven health benefits of spending time in nature, including its ability to lower our blood pressure and pulse, improve sleep and heart rate variability, and improving the immune system. “By resetting our autonomic nervous system from one of heightened state and over-reactivity to one of clarity and calm, time outside is beneficial to our health in every way.”

Not only are nature-based therapies wildly effective, but they’re also pretty easy to implement in our day-to-day lives (and free!).

“Some simple ways to bring this into your life include pairing mindfulness techniques like body scanning (noticing tension, constriction, or discomfort in successive body parts and letting these sensations be replaced by relaxation) or breathwork with a walk or while sitting outside in your garden or a local park,” says Dr Hackenmiller, who is also a certified forest therapy guide. 

“Sky walking and star gazing can also be amazing sensory journeys, even in the inner city if it’s a clear night! Looking up into the cosmos allows us to see beyond our daily troubling thoughts and emotions, reminds us of our size and scope within the universe, and – research has found – can even shift our perspective and improve mental health.”

Unyoked South-Downs. Image: Unyoked

You can reap the benefits of nature-based therapies, even if you’re a city slicker

But while the understanding that nature is good for us is one thing, the reality of actioning it might be a whole other beast. For busy inner-city dwellers who are time (and nature!) poor, being able to go for a bush walk or take a weekend off for stargazing might be a hard sell.

But don’t worry, there are still some small improvements you can make to your day-to-day life that reap the benefits without going full granola girl mode. 

#1. Make time for urban walks

While you might think that you need to go totally off-grid to reap the benefits of nature, Dr Hackenmiller explains that just 20 minutes outside can have a positive impact on your brain. “If possible, I recommend spending at least 120 minutes a week outside and recommend at least one hour outside a day.”

#2. When you’re in nature, try and really be present 

When you do manage to get time in at your local park or trail, Dr Hackenmiller recommends that you really try to immerse yourself as much as possible – and yes, that means disconnecting from your phone. 

While it’s tempting to pop on a podcast or Charli XCX’s new album while you hit the trail, doing so might actually stop you from fully getting the benefits of nature-based therapies. 

“When I walk in cities, I seek natural elements,” they explain. “I enjoy noticing trees and flowers, watching birds and animals, and listening to the sounds of nature among the city sounds. Any time we can engage our senses, it calms the mind and reduces stress. 

#3. Eat lunch outside

During your lunch break (you’re taking your lunch break, right?!), consider walking or sitting outdoors. Even five minutes outside can improve your mental health, says Dr Hackenmiller. 

Originally published as Time outside is more impactful than yoga for mental health, study shows