LITTLE GREEN SPACE ~ BY PENNY BUNTING

Regular access to green spaces and nature can improve physical and mental wellbeing – with numerous studies showing it can help lower blood pressure, prevent chronic diseases and combat depression.

Even the smell of green spaces – pine needles, grass and flowers, for example – can reduce stress levels and improve mood.

So, if you want to improve your health and happiness, get outside! Here are some easy ways to boost wellbeing and connect with nature.

Bathe in morning light

Getting out into natural light as early as possible each day can improve mental and physical health in a number of ways.

Research into the effects of exposure to morning light has shown that this simple action can reduce anxiety, increase alertness and improve sleep.

This is because natural light helps to regulate circadian rhythm – the internal ‘clock’ that keeps our bodies running smoothly, and helps manage essential daily functions such as sleeping and waking cycles and release of hormones.

Being outside for about 15 minutes soon after waking (or opening a window if you can’t get outside) is particularly beneficial, because there’s an increase in blue spectrum light at this time of day. First thing in the morning, when you open the curtains, specialised cells in your retinas respond to this blue light, sending a signal to the brain to stop making melatonin, the sleep hormone. About 14 hours after this, melatonin will start to be produced again, in preparation for sleeping through the night.

Morning light also increases the production of serotonin – the ‘feel-good’ hormone – and boosts vitamin D production in the body, which helps to keep bones healthy and to improve immunity.

Try some breathing exercises, meditation, or listening to birdsong (see below!) at the same time – It’s a great way to start the day, and will help you sleep better at night.

Listen to birdsong

University of Surrey research found that songbird melodies can relieve stress and boost feelings of wellbeing. This could be down to evolution – as humans we have evolved in a natural environment, and birds singing happily can indicate a lack of danger in your surroundings. If you’re unable to access green spaces easily, listening to recordings of birdsong can be just as beneficial.

The dawn chorus is at its best in May and June, and is one of the most spectacular ways to appreciate birdsong. But many people don’t realise there’s also an evening performance, with a chorus at dusk. It's quieter than the dawn chorus, but still beautiful – try a late-evening woodland walk for an uplifting and tuneful end to the day.

For even more enjoyment of this natural concert, why not try and identify some of the birds singing? We’ve put together a quick guide to some of the more commonly heard birds on the Little Green Space website at littlegreenspace.org.uk/features/dawn-chorus.html. There are also excellent guides to birdsong on the RSPB and Songbird Survival websites, or you can download the Merlin app to help you identify the different sounds while out and about.

Go for a walk

Walking is one of the easiest ways to become more active. Research shows that people who exercise regularly have reduced levels of the stress hormone cortisol, as well as increased levels of endorphins – feel-good chemicals that can boost mood and calm the mind. Exercise can also help with maintaining a healthy weight, while lowering blood pressure and boosting the immune system.

At least 150 minutes of exercise per week is optimal for improving health. But researchers from the University of Cambridge found that just 11 minutes of brisk walking (or other moderate physical activity such as swimming or cycling) each day lowers the risk of cardiovascular disease and cancer.

Walking is a great way to get outside and immerse yourself in nature – and it’s free!

Go forest bathing

Forest bathing is the practice of spending time amongst trees. The idea is to slow down and take in every detail of your surroundings, using all of the senses – the texture of bark, the light shining through the leaves, the sound of the breeze in the branches, and the smell of the soil. In Japan this is known as shinrin-yoku, and has been popular for decades.

Researchers have found that forest bathing lowers levels of cortisone, a stress hormone that’s linked with high blood pressure. It can also reduce anxiety, improve mood, and increase energy levels.

Even more remarkably, some studies have shown that forest bathing could boost immunity and help prevent cancer. Trees release aromatic compounds called phytoncides –

– and when these compounds are inhaled, the production of cancer-fighting cells is stimulated.

There are dozens of places in the Peak District where you can try forest bathing. Bradford Dale, Padley Gorge, and Stand Wood at Chatsworth are just three suggestions.

Join in with 30 Days Wild

This month-long challenge from The Wildlife Trusts encourages people to connect with nature every day throughout the month of June.

It’s a particularly good way to get kids outdoors, with lots of ideas in a free activity pack available on the Trusts’ website at www.wildlifetrusts.org/30dayswild.

Why not watch out for bats, sow some seeds or peer into a pond? Taking part in the challenge is a great way to help the planet, and boost your wellbeing through spending time in nature.

Look after the countryside

However you choose to connect with nature, make sure you look after the places you visit.

Green spaces are more effective at boosting wellbeing when they’re litter-free, so put rubbish in a bin or take it home with you. This helps keep wildlife safe too, as litter can be harmful to animals – they can climb inside plastic bags and suffocate, and injure themselves on sharp cans or broken glass. Small discarded items can also pose a choking risk to animals.

Be considerate when parking, by leaving the car in designated parking areas, without blocking access to gates or driveways. Or, even better, take public transport – or walk or cycle – whenever possible.

And never light disposable barbeques or burn a camp fire, unless in a designated area where signs say it’s allowed. Barbeques and sparks from cigarettes can cause wildfires that devastate wildlife and habitats.

Penny Bunting

www.littlegreenspace.org.uk

Bluesky @lgspace.bsky.social‬