Increased happiness, better sleep, reduced blood pressure, improved immunity and smarter problem solving. All of these are benefits of spending time in nature. We’re happier and healthier when we connect with nature. It’s something I feel myself, see in people I work with, and it’s backed up by science. Taking our movement practice outdoors is a great way to supercharge it. We can amplify the already powerful benefits of moving by adding a dose of nature and the outdoors.

What is nature connection…

Nature connection usually refers to how close we feel to nature. When we engage more often with nature we feel closer to it. Our own nature connectedness can change over time based on our experiences.

What counts as ‘nature’ is different for each of us. It varies depending on our experiences and can vary over time too. When I lived in London I found it in tree-lined avenues and urban parks. Now, living in the countryside I find it all around. Wherever we are we can find the sound of a bird, the sight of a flower, the scent of a tree, the feel of grass. Spending time anywhere that counts as nature for us is good for us. Even indoors, surrounding ourselves with houseplants and images of nature can have some of the same benefits of being out in nature.

In recent generations there's been a reduction in our nature connectedness, due in part to urbanisation, with impacts on our health. We can counter this trend in our own lives by connecting with nature as often as possible. Moving outdoors is a great way to make our movement practice more impactful.

… and how is it good for us?

Across the planet, people who feel a greater connection to nature report greater life satisfaction, purpose, and happiness (9). Florence Williams’ book The Nature Fix (1) points to a wide body of research which links nature connectedness to a host of benefits. In nature we

Feel happier
Feel calmer and less stressed, our cortisol levels are lower
Have better emotional regulation
Have lower heart rate and blood pressure
Sleep better
Have improved immunity
Are more creative
Find it easier to concentrate
Are better at solving problems

There are gains for the planet and society too, as nature connectedness is also a predictor for eco-friendly behaviour (2). When we feel a part of nature we’re more likely to take care of the world.

Moving outdoors has benefits for our movement skills too, beyond nature connection. Outdoors, different surfaces challenge our bodies in new ways. Earth, grass, sand, rocks - our bodies learn to respond to our environment, and we use our muscles in a different way. If you’ve ever tried to run on a beach you’ll know what I mean! Moving on natural ground creates a more realistic reflection of how we move in daily life, compared to a protected, perfectly flat gym floor.

3 ways to develop our connection to nature through movement

Movement can take us into nature, putting us in places that are good for us and bringing us joy. Moving is great for us, being in nature is good for us. I like to bring these two together. Here are some tips on developing greater nature connection through your movement practice…

***1. Get moving outside - at any scale***

Simply take your movement practice, whatever it is, outside. I enjoy training in the park - bodyweight, dumbbell, kettlebell sessions are all easy to do outside. Some activities already take us into nature - walking, running, cycling, skiing, horse riding. Outdoor gyms are everywhere, and are great fun - beams to balance on, bars to hang and pull from, and obstacles to jump over. The passive nature contact we get training in green spaces brings nature connection benefits.
If you don’t feel like training outside, simply taking a tea outside, practising some breathwork or scanning the horizon counts too. The more time we spend in nature, the greater the wellbeing benefits. But even small doses - 5 minutes outside - can make a difference.

***2. Notice nature with all your senses***

To take this passive nature connectedness a step further, notice the beauty of the nature around you. Feel a part of the natural world, not separate from it. Engage each of your five senses in turn. What can you see, hear, smell, taste, feel? The feel of sun on skin, the sounds of birds in the trees, the scent of a forest trail. Seek the small details - the quietest noise, the smallest shape, the subtlest scent. Most of us are visually dominant - closing my eyes allows me to tune into sound, smell, feel and taste more easily. Be present and limit distractions - keep devices out of reach.

***3. Play on natural features***

Amplify the benefits by having fun in the natural world around you. Use natural features as props for training to connect more deeply with nature. Hang off a branch, climb a tree, jump over a stream, step onto a rock, balance on a log. Channel your inner child and find the joy in moving playfully in nature. The world around us becomes a natural playground and training space that can rival any gym for the diversity of equipment.

The science behind it

There are wide-ranging theories on the mechanisms that drive the benefits of nature connection….

Outside we’re exposed to sunlight. This is essential and controls much of how our bodies function, including our sleep, circadian rhythm and more. Getting in the sun - especially this time of year - feels like an instant mood booster to me.
In nature, our brain activity shifts from our thinking and planning brains - where we spend a lot of time in modern life - to our sensory brains. This focus on our senses - what we are seeing, smelling, hearing…. - brings us into the present moment and gives busy minds a break.
We can ‘get out of our heads’. In nature our perspective turns from an inward self-focus to an outward-focus on others and the world around us. This quiets the self-criticism and rumination which is associated with depression and anxiety. These effects are greater when we are somewhere awe-inspiring.
Urban soundscapes - traffic, crowds, planes - make our sympathetic nervous systems react. Our heart rate, blood pressure and stress hormones rise. Being away from this ‘toll of noise’ is good for us. The sounds of nature, in particular birdsong, are linked with improvements in mood and alertness.
Trees and plants emit phytoncides, or essential oils. Some theorise these cause improvements to the immune system following time in nature.
Some theories suggest our visual system finds it easiest to view patterns and colours found in nature. This includes fractals patterns and the colours we see in nature - greens, blues, whites. This may be less stressful than viewing constructed patterns and colours.

Get your daily dose of nature

As well as helping us connect with ourselves and connect with others, movement can help us connect with nature. I know that for myself, the days that I’m out in nature, and mindfully engaging with it, I immediately feel those benefits that the science confirms.

I place this feelgood trifecta of connection - ourselves, others and nature - at the centre of the movement practice I follow and that I share with others. It’s good for our social, psychological, and emotional life, and the planet too.

As humans we’re prone to making 'forecasting errors', or bad predictions. We underestimate how great we’ll feel for moving and being in nature, and this can mean we do less of both. It can help to notice that next time you’re deciding if you really feel like moving or getting outside - remember that you’re likely to enjoy it more than you think!

So get moving, outside in nature, and take friends to benefit from this feelgood trio of movement, nature and connection.

Further resources

If you’re interested in exploring this more I recommend Florence William’s brilliant book The Nature Fix. If you’re local I can lend you my copy. There are also some training systems that incorporate nature connection to varying degrees - Evolve, Move, Play and MovNat are the two I know best. I run group and personal training outdoors - if you’d like to find out more, get advice on a sustainable movement practice, or just chat on this topic I’d love to hear from you.

SOURCES

Florence Williams, The Nature Fix
https://www.mdpi.com/2071-1050/13/4/1761, Measuring Connection to Nature—A Illustrated Extension of the Inclusion of Nature in Self Scale
https://www.mdpi.com/2071-1050/14/19/12494 Improving Nature Connectedness in Adults: A Meta-Analysis, Review and Agenda
https://www.liebertpub.com/doi/abs/10.1089/eco.2021.0023 Actively Noticing Nature (Not Just Time in Nature) Helps Promote Nature Connectedness
https://greatergood.berkeley.edu/article/item/what_happens_when_we_reconnect_with_nature What Happens When We Reconnect With Nature
https://greatergood.berkeley.edu/article/item/how_to_protect_kids_from_nature_deficit_disorder How to Protect Kids from Nature-Deficit Disorder
https://www.theguardian.com/lifeandstyle/2022/oct/30/walk-nature-good-for-mind-body-soul Giant steps: why walking in nature is good for mind, body and soul
https://www.theguardian.com/lifeandstyle/2022/sep/23/how-getting-more-awe-can-improve-your-life-and-even-make-you-a-nicer-person Oh wow! How getting more awe can improve your life – and even make you a nicer person
Kelly McGonigal, The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage

Moving to connect with nature