How natural green spaces, movement, and unplugging are good for our mental health and wellbeing.
We all know how good it feels to spend time outdoors in a green space like a park or garden. Even a short break can help us slow down, disconnect from daily pressures, and feel calmer and more balanced.
This connection between time in nature and how we feel has also been closely studied. To better understand it, the Royal Botanic Gardens Victoria (RBGV) reviewed research from around the world, in their Nature for Health and Wellbeing Review (2021).
What they found was a growing body of evidence confirming what many of us already feel when we spend time in nature. It’s good for us — physically, mentally and emotionally. Most importantly, it lowers our stress and changes our mood, which has many flow-on benefits throughout our lives. It even affects the way our nervous, endocrine and immune systems function.
The review found that there’s strong evidence that nature experiences increase our psychological wellbeing and reduce the risk factors and impact of some mental illnesses. And for people with mental illness living in urban areas, getting out and moving in green spaces is particularly beneficial.
The benefits of green spaces don’t stop with individuals.
It’s good for you, and the community
More time spent in green spaces also benefits our community’s health and wellbeing. These spaces give more opportunities for social interactions, which help build stronger bonds between people. This, in turn, enhances our shared community resilience, which helps us all cope better in times of crisis.
Even in hospitals, a view of nature through a window can reduce stress and improve clinical outcomes.
And if you like really getting into a green space and getting your hands dirty in the garden, that can also reduce feelings of depression and anxiety.
It’s also worth knowing that the quality of green space matters more than the quantity. Peaceful, spacious gardens with a variety of plants and natural features tend to offer greater mental health benefits.
Nature-based approaches and men’s mental health
There is also growing, gender‑specific evidence showing that time in nature may be particularly beneficial for men’s mental health.
Recent research into nature‑based interventions (NBIs) has found that these approaches support men’s mental wellbeing when they combine:
- calm, natural settings
- purposeful, hands‑on activity
- peer‑based, non‑clinical social environments
A 2026 realist review of nature‑based interventions focusing specifically on men, identified benefits across three key areas — being, doing, and growing together. These included reduced stress and emotional distress, improved self‑efficacy and sense of identity, and stronger social connections and belonging.
Interventions such as green exercise, conservation work, Men’s Sheds, care farming and outdoor skill‑building activities tend to align well with male preferences around productivity, contribution and autonomy. By removing clinical barriers and creating space for movement, shared purpose and informal connection, nature‑based approaches can offer a practical and accessible way for men to support their mental health.
Only two hours a week
One of the most surprising insights in the Nature for Health and Wellbeing Review is that you only need two hours a week to get the health and wellbeing benefits of time in green spaces. And as little as 10 to 20 minutes sitting or walking in green spaces can reduce your stress, anger, and anxiety.
A place to get moving
Many of the mental health benefits of being outdoors are from the simple fact that it gives us space to move our bodies. Exercise is essential for good wellbeing as it improves mood, reduces stress, and helps us sleep better. And it doesn’t need to be an intense workout. What matters most is making it a regular part of your day. And it’s not that hard. Here are a few simple ways to build more outdoor movement into your day.
- Take a short walk before work, during your lunch break, or after dinner.
- Get the kids out to a park to kick the footy or ride a bike.
- Do some gardening at home or in a community garden.
- Have a picnic with friends on the weekend.
- Play some sport with friends or join a team.
A time to unplug
One of the key benefits of getting outdoors is getting away from it all. If only for 10 to 20 minutes. It’s a chance to find some peace and quiet, relax and disconnect from the constant input of the day. A lot of that input can come from our smartphones. Even a lunch-time walk can be interrupted by messages, emails and notifications.
Making a conscious effort to find space outdoors is also an opportunity to create a place where you’re not constantly distracted by your smartphone. So when you’re heading outdoors, maybe leave your phone behind, or leave it in your pocket on silent or, better still, use the Do Not Disturb setting.
The simple takeaway from all of this is that green spaces make us feel calmer. Moving more can lift our mood and lower stress. And unplugging gives us a much-needed break from constant inputs. When you put them all together, you have a simple, practical way to support your mental health that’s easy to fit into your daily life.
References
Royal Botanic Gardens Victoria (RBGV). (2021). Nature for health and wellbeing: A review of the evidence. Melbourne, VIC: Royal Botanic Gardens Victoria. Available at: https://www.rbg.vic.gov.au/media/ydgkcbk1/rbg260-nature-for-health-and-wellbeing-report-fa-r3-spreads.pdf [rbg.vic.gov.au]
Dumbrell, J., Masterton, W., Carver, H., & Parkes, T. (2026). Realist review of nature‑based interventions for men: Understanding the contexts and mechanisms necessary for successful outcomes. BMC Public Health, 26, Article 1199. https://doi.org/10.1186/s12889-026-26867-7 [link.springer.com]
