Everyone is aware of the benefits of fresh air. It’s a common statement that we hear so often that it tends to go unnoticed. However, the evidence supporting this claim is truly compelling, extending beyond just receiving some vitamin D on a sunny day.
Spending quality time in your outdoor space, whether it’s a garden, patio, or a comfortable decked area, can have a significant impact on your mental well-being, sleep quality, stress levels, and overall physical activity. The key here is to make this time spent outdoors “meaningful.” Simply stepping outside to take out the trash doesn’t count.
Research Findings
A study from 2019 published in Scientific Reports discovered that individuals who spent a minimum of two hours in nature each week reported better health and well-being compared to those who did not. It’s just two hours, less time than what most of us spend scrolling through our phones on a typical Tuesday.
The Mental Health Foundation has long emphasized the connection between outdoor time and reduced symptoms of anxiety and depression. Being in a green space reduces cortisol levels, the stress hormone produced by the body. It helps lower your heart rate and allows your nervous system to recover from constant reactions.
All of these benefits can be obtained without the need for a spa day or a long countryside walk. Your own backyard, if utilized effectively, can provide a similar experience.
Barriers to Garden Use
Here’s the truth: many people don’t use their gardens because they are not set up for it.
A garden that is cold, exposed, or uncomfortable to relax in will not be frequented. Instead, you’ll peek at it through the kitchen window and opt to stay indoors. It’s not laziness, it’s human nature. We naturally gravitate towards spaces that make us feel good.
The good news is that this issue is entirely solvable. MacColl & Stokes Landscaping specializes in designing and constructing outdoor living spaces that make gardens usable throughout the year. From garden rooms to covered pergolas, outdoor kitchens to fire pits, they create spaces that you’ll want to be in, not just admire from afar.
When your outdoor space becomes a comfortable spot for enjoying a cup of coffee in March or hosting friends on a chilly October evening without everyone rushing back indoors after twenty minutes, you’ll naturally use it more. And it’s this increased usage that truly reaps the health benefits.
Physical Benefits
Gardening itself is a valid form of exercise. Activities like digging, planting, weeding, and mowing engage multiple muscle groups and keep you active for extended periods. A study from the University of Exeter in 2013 revealed that individuals with gardens tend to be more physically active overall compared to those without access to outdoor spaces.
Even if you’re not actively gardening, spending time outside encourages movement. Whether it’s getting up to tend to a plant or taking a walk around to check on things, the outdoor environment naturally prompts more incidental physical activity than sitting on a couch. These small movements add up over time.
Sunlight, even the gentle kind found on a cloudy day in the UK, helps regulate your body’s internal clock known as the circadian rhythm. When this clock functions properly, you’ll find it easier to fall asleep, experience deeper sleep, and wake up feeling more refreshed. Poor sleep is linked to a myriad of health issues, from cardiovascular diseases to mental health challenges. Stepping outside during daylight hours is a simple way to support a healthy sleep cycle.
Mental Health and Nature
Stress isn’t just an unpleasant feeling. Chronic stress can have measurable negative effects on the body, impacting immune function, blood pressure, digestion, and contributing to long-term health conditions that are challenging to reverse once established.
Nature exposure interrupts this cycle. Attention Restoration Theory, developed by environmental psychologists Rachel and Stephen Kaplan, suggests that natural environments provide a much-needed break for your directed attention. When you’re absorbed in screens, spreadsheets, or demanding conversations, you deplete a finite cognitive resource. Spending time in the garden allows this resource to replenish.
You don’t need to follow a structured meditation practice. Just sitting outside, observing plants, listening to birds, and watching the play of light on the ground is sufficient to initiate this process. It’s one of the most accessible and cost-effective tools for mental well-being, and fortunately, most people in the UK have easy access to it.
The main obstacle, once again, is whether the outdoor space is inviting enough to draw you out there.
Adapting to the UK Climate
The most common objection to outdoor living in Britain is the weather.
It’s a valid concern. With approximately 1,493 hours of sunshine per year in the UK compared to around 2,800 in Spain, outdoor spaces can’t solely rely on sunshine for usability. However, well-designed features like pergolas with roofs or retractable canopies offer shelter from rain. Additionally, fire pits or outdoor heaters extend the comfortable temperature range, allowing you to enjoy the outdoors for several more months. Garden rooms with glazed doors bring the outdoors inside, providing natural light and a connection to the garden even when the weather is too adverse to venture outside.
The Royal Horticultural Society estimates that around 87% of UK households have access to a garden or outdoor space. While access is widespread, actual use of these spaces varies. For many individuals, making a small investment to enhance the comfort of their outdoor area can bridge this gap.
Social Aspects
One aspect often overlooked is the social element of outdoor spaces.
Gardens and outdoor areas naturally bring people together. When you have a comfortable outdoor seating area, you’re more likely to invite others over. Dining outdoors, engaging in longer conversations, and staying off electronic devices become easier when there’s a pleasant outdoor setting to enjoy. Social connections play a crucial role in maintaining both mental and physical well-being. In fact, loneliness can be as detrimental to long-term health as smoking fifteen cigarettes a day.
An outdoor space that is well-utilized not only benefits you individually but also influences how you use your home and who you spend time with.
Starting Small
You don’t need a complete garden overhaul to start reaping the benefits. Simply placing a comfortable chair in a sheltered spot can be a great beginning. If you can make this spot cozy and inviting for a bit longer, you’ll find yourself spending more time outdoors. And with increased time spent outside, you’ll naturally experience better sleep, reduced stress, and increased physical activity without even consciously trying.
Research consistently shows that the most significant improvements come from regular outdoor exposure, rather than engaging in specific activities while outside. When used effectively, the garden itself can work wonders.
However, if you’re considering more substantial changes, it’s worthwhile to invest in them properly. An outdoor space that you’ve dedicated effort and resources to becomes a space you’ll actually use. And an outdoor space that you utilize regularly, regardless of the season, is one of the most meaningful investments you can make for your long-term health.
The surprising aspect isn’t that spending time outdoors is beneficial—it’s the significant impact it can have and how little many of us do to take advantage of it.
