Beat the Winter Slumps with Outdoor Time to Boost Mood and Well-Being

By Sylvia Karcz, Contributing Blogger

Getting outside during the colder winter months may require a bit more motivation for a good portion of us, but trust when we say: it’s worth it. 

Time and time again, studies have shown that spending time outdoors for ten minutes or more a day can significantly reduce stress levels and fire up the feel-good hormones and chemicals in our bodies. Multiply that by several potent moments or micro-adventures a week —be it a walk in your local urban park to bird watch or a full-day snowshoe hike amongst old-growth trees— and you can imagine that our mind, body, and soul will really reap the benefits and be changed for the better.

Especially if you feel like the winter slumps keep knocking at your door, part of the solution may be as simple as spending a little bit more time outside each week. Read on as we dive into the top few reasons why outdoor time boosts mood and promotes a lasting sense of overall well-being that’ll help you keep thriving this winter season.

1. Time in nature reduces stress levels and inspires wonder.

Let’s talk facts. Cortisol, also known as the “stress hormone,” regulates our body’s response to stress. High levels of it invite a host of undesirable effects that we’re probably all no strangers to: fatigue, brain fog, irritability, mood changes, anxiety, weight gain, higher blood sugar and blood cholesterol, etc.

Well, research shows that time spent outside connecting with the natural environment can drastically lower cortisol levels, and consequently, improve health and mood. Some studies show drops as high as 20%!

It makes sense, of course. Being outside, in whatever context is accessible, usually grounds us in the present moment, stimulates our senses, and pauses over-thinking mindsets. By slowing down, we can instead focus on embracing moments of wonder. From cloud formations and the sound of crunching snow underfoot to wildlife sightings and the feeling of crisp air moving through our nostrils, being outside allows us to lean into feeling alive amongst a cornucopia of living things— and there’s endless value in that.

2. Movement outdoors—big or small!— releases “feel good” chemicals in our brains and bodies.

You know that feeling you get after running a couple of miles in a beautiful landscape at sunset or after hiking up a mountain in the most perfect burst of snow flurries? That’s mainly thanks to the feel-good neurotransmitters in our brains that get “pinged” when we perform physical activity. From dopamine, which signals a sense of pleasure and accomplishment, to endorphins, which reduce pain and promote a sense of euphoria from performing strenuous activity, when you move your body for a certain amount of time, your brain smiles.

The movements don’t have to be major to produce positive effects. Even a mere stroll around the block or walk through a city garden is enough to alter our brain chemistry and get things fired up. In short, that release can reduce inflammation and our perception of pain, de-stress, and produce a brain “high” that can last anywhere from hours to days!

3. Sleep and immunity improve when we work our bodies outside.

If you’ve ever challenged your body by playing sports, hiking, or exercising, then you’re probably already familiar with the equation. Putting our body under physical strain usually means you’ll not only fall asleep faster but sleep better for longer.

This is, in part, because routine movement outdoors helps regulate body temperature. The rise of our core temperature when being active is naturally followed by a decline as we stop moving, signaling our body that it’s time to get some shut-eye. Ultimately, it helps reset our circadian clock, or natural sleep-wake cycle. This explains why we often feel like a nap is in order immediately after a long hike!

Additionally, there’s the component of getting exposure to sunlight, which has numerous benefits in itself. When we’re outside soaking up those natural sun rays —intentionally or not!— studies show that our skin produces more melanin, which aids in boosting melatonin (the natural sleep hormone in our body) production at night. Vitamin D levels also increase with sun exposure, which contributes to keeping our immune system healthy.

Most interestingly, though, is how our immune system directly reacts to being immersed in nature. Certain studies have shown that the more time we spend in forested environments, for instance, the higher our white blood cell —or specifically, the “Natural Killer” white blood cell— count is, which helps fend off infections and disease!

4. Time spent in the great outdoors boosts our happy hormones and cognitive function.

There’s a reason taking a “breath of fresh air” is said to do wonders! Each breath we take raises oxygen levels in our brains, which boosts serotonin, a chemical messenger in our brain that’s associated with promoting calm and relaxation— it’s commonly known as our “happy hormone.” Exposure to sunlight has a similar effect! Taking a few deep breaths outside in the sun, then, is one of the healthiest mood-balancing routines we can do for ourselves.

Studies have also shown that the more time we spend outdoors, the better our cognition becomes. Not only do memory and attention improve, but the creative and problem-solving parts of our brain get stimulated in the best of ways. That’s because when immersed in nature, nearly all of our senses are working together, and hence, our brain is being exercised in a way that indoor environments simply can’t compete with!