Looking for a great ROI?
By Kary Gillenwaters, OTR/L, Kim Frederickson, OTD Student and Marcie Israelson, OTD Student
One of the best investments we can make requires no money-- only time with nature. As we consider ways to rest or just be, nature offers some of the best benefits around.
This month we have started talking more about refueling and our connection with nature as part of that.
Last week we talked about the transformative occupation of swimming and the research that supports swimming as a way of improving our health and well-being. In addition-- swimming also enhances our sense of belonging. Alice Hortop, occupational therapist from the UK talked with us about how these benefits have also captured the attention of general practitioners in the UK, who are now commonly prescribing swimming, particularly in the sea. (If you missed this interview, you can find it here):
https://solidagovc.com/blog/swimming-as-a-transformative-occupation-interview-with-alice-hortop-mermaid-sparkle
This week, we’ve been talking about how pairing occupations can also be beneficial (as well as knowing when they are best done solo). This is also known as enfolding occupations.
Tomorrow we’ll learn more about the theraeutic benefits of nature as we talk with Australian based occupational therapist, Bronwyn Paynter. You’ll hear more about how the research supports this over the next two days. (Quite likely, you’ve noticed this yourself-- now you have the research to further validate your findings)
Today, we are going to consider:
just how simple spending time with nature can be to be effective
the optimal duration of time for benefits
a menu of possibilities we can try out.
As we reviewed the world of scientific evidence, we learned there really are a couple key numbers to keep in mind:
You can see benefits in as little as 3 minutes. [1]
Spend 120 minutes per week in green spaces (divided up or spread out through the week), and you’ll see substantially improved reports of good health and psychological well-being. [2]
A brief look at research findings:
In a 2021 study on the mood improving effects of viewing images of nature on 30 young adults shown images of nature vs. built environments, a significant increase in comfortableness and relaxation was shown when viewing images of nature in just 3 minutes.
Researchers note these findings show promise, particularly when managing depression and anxiety as the region of the brain believed to be influenced is the same part of the brain that is hyperactive in patients with depression and anxiety at rest. They believe the images of nature calm or reduce the activity of the orbitofrontal cortex (OFC).[1]
In April 2020, APA shared several findings about the benefits of nature in an article by Kirsten Weir. Benefits include but are not limited to: [3]
Cognitive benefits- (i.e. better memory, make fewer mistakes, better self-control in children, cognitive development enhanced in children), improved mood, mental health and emotional well-being.
Increased happiness, positive affect, sense of meaning and purpose.
Connection-- even if we are not spending outdoors, the benefits of feeling connected to nature yield similar benefits to well-being. Simply feeling connected is beneficial to our well-being.
Think green (plants and trees) and blue spaces (water)-- both are shown to benefit our well-being.
For further details-- we recommend you check out the references at the bottom of today’s post. In particular, Weir’s article has several other key benefits of nature-- there are so many perks to spending time with nature, there are too many to mention in today’s post. For those who would like a deeper dive and research to support your choices-- do make it a point to check out the article as footnote [3] reference.
Now what?
We wanted to offer you some ideas to get you started-- whether you are seeking direct or indirect sources of nature, you have 3 minutes or 120 minutes or more, or you prefer green or blue spaces-- you’re sure to find options to consider, and perhaps you have suggestions you’d like to add to the list.
Enjoy the beginning of the directory below:
Potted plant in left lower corner with starter list of indirect and direct nature connection possibilities
Have 3 minutes?
Watch a short video of animals playing
Bury your toes in the sand or dirt
Tend to an indoor plant
Use a rain shower style shower head for a shower
Stand/sit/lay in the sun
Download a nature sounds app and listen
Climb a tree or sit under a tree
Run your hands on the bark of a tree
Have 20 minutes?
Walk a dog
Lay in the grass
Float in the water
Go for a swim
Weed a garden
Visit the Humane Society and pet some animals
Read a book with pictures of nature
Take a bath/shower
Have nature sounds playing in the background while working
Walk around a park
Meditating
Go on a walk outside
Notice nature-- what is growing around you? What is in season? What are all the different colors you can see?
Have 120 minutes?
Go to a nature preserve, pond, or a zoo
Go on a hike
Forest bathing
Go to the beach
Visit an National Park
Go swimming
Go for a bike ride or rollerblade
Go on a walk with a friend
Yoga
What would all of you add to this list?
“Time spent amongst trees is never wasted time.”
Reference List
[1] Yamashita, R., Chen, C., Matsubara, T., Hagiwara, K., Inamura, M., Aga, K., Hirotsu, M., Seki, T., Takao, A., Nakagawa, E., Kobayashi, A., Fujii, Y., Hirata, K., Ikei, H., Miyazaki, Y., & Nakagawa, S. (2021). The Mood-Improving Effect of Viewing Images of Nature and Its Neural Substrate. International journal of environmental research and public health, 18(10), 5500. https://doi.org/10.3390/ijerph18105500
[2] https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health
[3] American Psychological Association. (2020, April). Nurtured by nature. Monitor on Psychology, 51(3). http://www.apa.org/monitor/2020/04/nurtured-nature
https://www.apa.org/monitor/2020/04/nurtured-nature
