By Julie Young, MS

 

As autumn approaches, a noticeable transformation sweeps through the world around us. The days gradually shrink, casting longer shadows in the early mornings and evenings. The once warm and vibrant atmosphere gives way to a crisper and cooler embrace, and the foliage dons its most breathtaking colors.

 

For many individuals, the arrival of fall serves as a poignant reminder of its intricate connection with our emotional well-being. As the days grow shorter and the nights deepen, anxiety can subtly creep in, affecting even those who have not historically experienced mental health challenges. Those already navigating conditions such as depression or bipolar disorder may find their symptoms intensified. Amidst the shifting seasons and emotional challenges, we must remember the undeniable power of the great outdoors.

 

Exposure to nature has been associated with alterations in brain activity in the prefrontal cortex, an area of the brain that plays an essential role in emotional regulation (Jimenez et al., 2021). One experimental study investigated physiological and psychological responses to looking at real plants compared with images of the same plants. Seeing real plants was associated with increased oxyhemoglobin concentrations in the prefrontal cortex (leading to feelings of comfort and relaxation), suggesting that real plants may have physiological benefits for brain activity not replicated by images of plants (Jimenez et al., 2021).

 

Additional studies indicate that exposure to nature or outdoor environments reduces the negative effects of stress measures, including heart rate, blood pressure, and cortisol levels. A fifty-minute walk outside has affective benefits (decreased anxiety, rumination, and negative affect, and preservation of positive affect) as well as cognitive benefits (increased working memory performance, attention, and executive function) (Jimenez et al., 2021). 

 

With no further adieu, here is a list of 24 ways you can spend time outside this Fall and Winter season:

1. Hiking and Nature Walks: Explore nearby trails and parks, where you can witness the beauty of fall foliage or the serenity of a snow-covered landscape in the winter.
2. Biking: Ride your bike on scenic routes or designated trails. Just remember to dress warmly in the winter and watch out for slippery roads.
3. Dog Walks: If you have a furry friend, take them for long walks in the crisp autumn air or let them play in the snow during winter.
4. Draw: Find a bench or a blanket to sit outside and sketch. Get inspiration from the nature around you or allow your inner vision to flow. You can even use a coloring book!
5. Photography: Capture the unique colors and moods of fall and winter with your camera. The changing landscapes can offer fantastic photo opportunities.
6. Birdwatching: Set up a bird feeder in your yard or venture to a wildlife sanctuary to observe the migratory birds that pass through during these seasons.
7. Leaf Peeping: Take a leisurely drive through areas known for their fall foliage, and enjoy the vibrant colors of the changing leaves.
8. Scenic Drives: Plan a scenic drive through the countryside or mountains, taking in the picturesque views.
9. Picnics: Pack a thermos of hot soup, tea, or coffee and enjoy a cozy picnic in a local park or forest.
10. Stargazing: Winter nights often offer clear skies, perfect for stargazing. Bundle up, grab a telescope or binoculars, and study the night sky.
11. Bonfires and Campfires: Gather around a campfire, make s’mores, and share stories with your friends.
12. Outdoor Sports: Embrace the chill with activities like ice skating, skiing, snowboarding, or snowshoeing. 
13. Festivals and Events: Many communities host fall and winter festivals, fairs, and holiday markets, providing opportunities to enjoy the season’s spirit while spending time outside.
14. Outdoor Workouts: Continue your exercise routine by moving it outdoors. Try yoga, calisthenics, or even outdoor boot camp classes.
15. Gardening: While many plants go dormant, some vegetables and flowers can thrive in cooler weather. Consider a winter garden to keep your green thumb active or even buying a house plant for your inside space.
16. Nature Crafts: Collect fallen leaves, pinecones, and other natural materials to create seasonal crafts and decorations.
17. Sledding and Tobogganing: When the snow falls, head to the nearest hill with a sled or toboggan for some classic winter fun.
18. Snowball Fights and Snowmen: Embrace your inner child and engage in snowball fights or build a snowman with family and friends.
19. Outdoor Cooking: Fire up the grill, make a bonfire, or use a portable outdoor stove to prepare meals in your backyard or at a campsite.
20. Visit an Outdoor Art Exhibit: Visit outdoor art installations or take the trip to Grounds for Sculpture in Hamilton, NJ.
21. Go to a Local Farmers’ Market: Support your community and spend time outside by perusing the local offerings.
22. Apple or Pumpkin Picking: Walk around your local apple orchard or pumpkin patch and pick the apple of your eye. You can even carve your pumpkin outside to reduce the clean-up inside and get some fresh air.
23. Collect Leaves: Scope out the prettiest Autumn leaves, plants, and acorns on your walk to practice the art of noticing and appreciating the little beauties of nature.
24. Stargaze: Take a walk or perch outside and try to identify different constellations before bed. Can you find your zodiac sign’s constellation?

 

If you want some quick ways to incorporate spending more time outside, try these tips:

• Sit outside as you drink your morning coffee or tea.
• Read or work outside of a café or in a park.
• Take a short walk during your lunch break.
• Eat your lunch outside. 

 

Although this list is not exhaustive, we hope to inspire you with enjoyable ways to spend time outside in the fall and winter. If the weather impacts your mood and motivation, this list may seem overwhelming – start by working in small moments of outside time into your days by taking a walk, sitting outside on a bench, or planning an activity you can look forward to.

 

Resources

Jimenez, M. P. et al. (2021). Associations between Nature Exposure and Health: A Review of the 

Evidence. International journal of environmental research and public health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790

 

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