Heading outdoors is one of the best things you can do for your health, especially in winter.
While winter isn’t everyone’s favourite season, it has its charms. Soft, silvery morning light; a hot coffee with the sunrise; an excuse to snuggle up on the couch with a book or a favourite film of an evening.
But while it’s tempting to retreat indoors and enter a cocoon of heat pumps, blankets and screens, winter may be the season we need nature most.
What if getting outside wasn’t something we saved for ‘good days’, but a vital part of our health regime?
The science of nature as medicine
Modern life often revolves around screen time. Try as we might, the truth is that many of us spend a lot of our days indoors with our eyes frequently focused on some kind of screen. But research tells us that we are much healthier when we centre our lives around something else: green time.
Long hours spent looking only short distances can weaken our eye muscles. Like any muscle, your eye muscles enjoy exercise, and especially the outdoor kind: even simply looking into the distance helps. Your peripheral vision opens up, which is especially important for anyone working at a computer during the day. One of the best things you can do for your eyesight is to take a walk outdoors.
Shinrin-yoku, a Japanese practice also known as ‘forest bathing’, has been shown to lower cortisol (the stress hormone) levels, boost immune function and ease anxiety. Unlike going to the gym or playing a sport, the beauty of forest bathing is its accessibility. There’s no need for a membership or special equipment; you only need a little time in nature.
It doesn’t have to be a forest. In fact, many studies have found that simply getting outdoors improves our health. After just a few minutes outdoors, cortisol begins to drop. Our breathing slows, our heart rate steadies. The parasympathetic nervous system (which governs rest and recovery) activates and puts the body into a relaxed state. You might notice your shoulders drop, your jaw unclench. All that natural light cues your brain to produce more serotonin and regulate melatonin, helping you relax in the moment and be more ready for sleep later.
Why it matters more in winter
Along with bringing us into close contact with colds and other illnesses, our tendency to hibernate and stay indoors means winter can magnify feelings like isolation, anxiety and inertia.
As daylight hours drop, so too can our energy and mood. Seasonal Affective Disorder (SAD) is a common affliction driven largely by reduced sun exposure and disrupted circadian rhythms. It’s a problem that feeds itself, because as we feel less energetic and positive, we seek the comforts of indoor life, separating ourselves from the very thing we need most.
The good news is that even a short burst of daylight can wind your internal clock and lift your spirits. Just ten to fifteen minutes of exposure to natural light increases serotonin levels and helps you sleep. Even the cloudiest and rainiest days count as daylight!
A few ways to increase your dose of the outdoors
Getting outdoors doesn’t need to be an epic adventure. It just ought to happen at least a little, every day. Here are a few of our favourite ways to get outdoors any day of the week:
- Create a cosy nook outside where you can enjoy your morning coffee
- Wrap up warm and open some windows to let the fresh air flood in
- Get outside on your lunch break, regardless of the weather—there’s nothing the right clothing can’t fix!
Winter weekends and holidays offer even more scope to get out there. But, especially for those of us in the cooler climes of the South Island, it’s probably wise to pack another layer.
Dress for the weather
Three big factors make us a little reluctant to head outdoors in winter: rain, wind and cold. Fortunately, winter is when merino truly comes into its own.
Merino regulates body temperature by trapping warmth while remaining breathable, so you stay comfortable, not clammy, even when you’re on the move. It’s naturally odour-resistant, quick-drying and soft enough to wear next to skin, making it ideal for layering. This is especially true when wearing rain gear, where the moisture-wicking properties and breathability of merino are a must under waterproof textiles.
Merino is also unusual for a natural fibre because it continues to keep you warm even when wet, important for those times you get caught in signature New Zealand sideways rain!
Closing thoughts
Spending time outside in winter could be your new health tonic this year. Simple habits like short walks, a few minutes of sunlight every day, and even just opening the door for some fresh air can make a real difference. These small actions help reset your mind and body, improving mental and physical health in the most natural way possible.
So this winter, dress for the weather, get outside when you can, and make nature part of your everyday routine. You’ll feel the difference.
