The Proven Health Benefits of Getting Outside in Winter

Wellbeing

Seasonal Picks

Unprocessed Exercise

The Proven Health Benefits of Getting Outside in Winter

By Hilary Pullen

Published on December 3, 2024 6 min read

Why Getting Outside is So Important for your Mental and Physical Wellbeing in Winter

As winter settles in, many of us retreat indoors, leading to feelings of isolation and lethargy. However, getting outside during these colder months is crucial for both our mental and physical health. In this blog post, we’ll explore the benefits of outdoor activity in winter, supported by studies from the UK, and highlight what aspects of being outdoors have the most significant impact.

The Mental & Physical Health Benefits of Getting Outside into Nature during the Cold Winter Months

Nature is a proven stress buster!

Getting outside everyday, for even just a small amount of time can help to reduce cortisol, the stress hormone and boost serotonin and dopamine, the feel good hormones. We can actually get addicted to the dopamine hit of getting outside and into nature. We just have to battle the internal monologue telling us to stay wrapped up on the sofa in front of our TV’s.

Have you ever heard the term cabin fever? It’s something that we can genuinely get if we don’t get outside enough. It can happen all too easily in the depths of winter if we don’t make a concerted effort to get out into nature.

It’s A Scientific FACT – Getting Outside Makes You Feel Better!

Spending time just being in nature has been shown in scientific studies to reduce anxiety and improve overall mood. A study from the University of York found that outdoor, nature-based activities led to improved mood and reduced anxiety, especially when done in groups. Participants reported an average improvement in mental well-being of 12.7%, with feelings of burnout dropping by 16% among those who initially felt worse.

Joining a group can help motivate you to get outside

Outdoor activities often involve socialising, whether it’s a walk with friends or a community event in a park. Engaging with others in a natural setting can enhance our mood and reduce feelings of loneliness. Socialising outdoors can lead to improved mental well-being, making it a vital aspect of winter health.

If you don’t have a ready made set of friends or family ready to join you on a hike or trying out a new sport then look online at local clubs and groups. There are so many organisations out there built around helping people get outside and get healthy.

The Benefits of Joining a Group

Getting outside can help combat depression

Regular physical activity is essential for maintaining good health, and outdoor exercise can be particularly invigorating. A large-scale study using data from the UK Biobank found that spending time outdoors is linked to better mood, improved sleep, and a lower lifetime risk of depression. Participants reported spending an average of 2.5 hours outdoors daily, with every additional hour of natural light associated with lower odds of depression and less use of antidepressant medications.

Combatting Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) affects many individuals during winter, characterised by feelings of depression linked to reduced sunlight exposure. Increased sunlight exposure can significantly alleviate symptoms of SAD, particularly through the production of Vitamin D.

If you have the time then make sure you are mixing in time exercising outside along with your time at the gym or exercising at home. Make the most of the small amount of winter daylight we have at this time of year.

Depression is a serious medical condition, if you are worried about your mental health or that of a loved one please seek medical advice.

Give your immune system a boost this winter

Getting outside can also strengthen your immune system, which is especially important during winter when colds and flu are more prevalent. Research indicates that exposure to outdoor environments can lead to better health outcomes, as fresh air and physical activity contribute to a more robust immune response.

Be sure to tell your manager you need to leave your desk and get some fresh air – it’s great for productivity!

No Excuses: Read Our Practical TIPS for Exercising in Winter

How Often Do I Need to Get Outside in Winter To Feel the Health Benefits?

A good target, as previously mentioned, is to spend at least two hours a week in nature. This guideline, supported by various studies linked below, suggests that regular exposure to outdoor environments can significantly enhance both mental and physical health. Two hours could be broken down into 6 x 20 minute walks, even this little amount of outdoor exposure to nature (green spaces!) will start to help improve your mental and physical wellbeing.

Put time aside in your diary for getting outside as often as practical and consider it just as important to your health as eating a healthy diet or cleaning your teeth every day. Creating a routine is one of the best ways to overcome the lack of motivation many of use experience at this time of year.

What Types of Activities Are Best for Winter Fitness?

Engaging in various outdoor activities, such as walking, hiking, cycling or something more adventurous like wild swimming or paddleboarding, can provide unique benefits. Each activity stimulates different senses, uses different muscles and promotes physical fitness, making it essential to find what you enjoy most and add in variety to keep your adventures outside interesting. You can find lots of great beginner guides on Get Outside to get inspired and learn the basics.

Read more

Cycling

Beginner’s guides

Mountain Biking

A beginner’s guide to mountain biking

August 8, 2015

6 min read

Get outside and have some muddy fun with this beginner’s guide to Mountain Biking.

Read more

Walking & Hiking

Beginner’s guides

How to Start Hiking

UK Hiking Routes for Beginners

Hiking for Beginners – A Complete Guide

June 18, 2024

13 min read

Hiking for beginners, a complete guide to hiking safety, hiking fitness and the best UK Routes for beginners

Read more

Running

Beginner’s guides

How to Start Running

A beginner’s guide to running

March 1, 2021

6 min read

Whether it’s around the block, to the shop, or a full scale marathon, there is no doubt that running is good for you. This beginner’s guide to running will help you get started.

Don’t feel you have to devote hours of time learning a new hobby and loads of money buying new kit, keep it simple and sustainable with some pre-planned local walks. The OS Maps App is a great place to start as there are 1000’s of routes all across the UK created by walkers, hikers, runners and cyclists.

Do different natural environments offer more health benefits?

Different environments can have varying impacts on well-being. For instance, green spaces (parks, forests) and blue spaces (lakes, rivers) both offer unique benefits. Research shows that being near water can enhance feelings of calm and relaxation, making winter walks by the coast or river particularly refreshing. Forest bathing (a fancy term for stopping and staring while on a woodland walk) is also proven to help reduce anxiety.

Does listening to the sounds of nature also have health benefits?

Yes! Natural sounds and recordings of natural sounds, such as flowing water and birds chirping, can significantly reduce stress levels. Natural sounds help lower cortisol, the stress hormone, and promote relaxation. Listening to the sounds of nature can improve your mood, boost your ability to think clearly, help you sleep and some studies even suggest it can help reduce the perception of pain.

If you absolutely can’t get outside then try downloading some sounds of nature recordings to listen to while you relax or work out at home.

Practical Tips for Getting Outside in Winter

Dress Appropriately: Layering is key to staying warm and comfortable. Borrow or invest in good winter gear, keep it simple and sustainable if you are buying new. Read our guide to layering for some practical tips.

Find Local Nature Spots: Explore local parks, nature reserves, or walking trails. Many communities have hidden gems waiting to be discovered. You can use our OS Maps app to find some fantastic routes in your local area, we have 1000’s all over the UK.

Incorporate Outdoor Time into Daily Routines: Even short outdoor breaks during the day can make a difference. Have a look through your own weekly calendar and see where there are little pockets of free time you could work in a walk in the fresh air. Block them out in your diary and commit to them.

EXPLORE THE

OS Shop

We are with you every step of the way. Shop our trusted walking and hiking maps and guidebooks so you can explore the outdoors with confidence.
Go to the shop

Go to the shop

Getting outside during winter is essential for maintaining our mental and physical health. By making a conscious effort to spend time outdoors in nature, we can combat the winter blues and enhance our overall well-being. So, bundle up, step outside, and embrace the beauty of winter—your mind and body will thank you!

Find Out More About Our Gym

References & Further Reading

www.mentalhealth.org.uk – Nature: How connecting with nature benefits our mental health
www.nhsforest.org – Happy to be outside: mental health and nature
www.naturalengland.blog.gov.uk – Two hours a week outside is important for health and wellbeing
www.york.ac.uk – Nature-based activities can improve mood and reduce anxiety
www.britishscienceassociation.org – New research reveals wellbeing benefits of connecting with nature
www.sciencealert.com – Large-Scale Study Reveals The True Health Benefits of Getting Outdoors
www.psychologytoday.com – Can the Sounds of Nature Help Heal Our Body and Brain?

Like this guide

Liked by 6 users

By Hilary Pullen

Meet Hilary, Editor of OS Maps Discover. Hilary is based in North Wales and loves hiking with her dogs in the mountains of Eryri and Bryniau Clwyd, you can find her on Instagram @nearlyuphill and read her guides to walking in North Wales.

If you would like to be a featured OS Author and write an article or route guide find out more here – how to submit an article idea