The simplest mental health boost? Step outside

It sounds almost too easy, but one of the most effective ways to support your mental health is to go for a walk, ideally somewhere green.

Spending time in nature isn’t just a pleasant pastime, its benefits are backed by medical evidence. Greener environments are linked to higher self-esteem, lower blood pressure, and reduced levels of the stress hormone cortisol. Even a short dose of daylight, around 20 minutes, can boost serotonin and help regulate your sleep-wake cycle.

The downside of missing out is just as real. As South Downs National Park puts it:

“Spending too much time indoors, away from natural light, can have a negative impact on our mental health and studies suggest it can contribute to sleep issues, poor memory and anxiety.”

And you don’t need to hike for hours to feel the benefits. The NHS says:

“Going out for a short walk, run or cycle might boost your mood and reduce or stop feelings of worry or anxiety.”

When it’s not that simple

But getting into nature isn’t equally easy for everyone. Research from the walking charity Ramblers shows that where you live and how much you earn can affect how easy it is to access green space. For many people, it’s not just about motivation, it’s about distance, cost, time, and the quality of local paths.

Speaking to Money Wellness, the charity explains:

“The cost of travel can be a significant barrier to accessing the outdoors, particularly for people on lower incomes or those living in areas with limited nearby green space,”

And even when walking is “free,” it doesn’t always feel that way:

“For some, there is simply no option to walk locally without incurring a cost…”

Small ways to make a big difference

Wherever you are, the goal is simple, try and bring a bit more nature into your everyday routine.

If you can get outside, make it count. Take a different route, slow your pace, and notice what’s around you, the sounds, colours, textures, even the smell of the air. That shift in attention can be just as powerful as the walk itself.

And if open countryside isn’t on your doorstep, have a look at:

• parks – often the easiest, go-to green space
• cemeteries and graveyards – often quiet, leafy and uncrowded
• community gardens and allotments – small but welcoming
• pocket parks – hidden green corners between buildings
• riversides and canals – natural walking routes through cities
• urban wetlands and reserves – pockets of wildlife and calm
• ‘wild’ urban spaces – overgrown, untamed areas
• city-edge woodland – like Blackley Forest near Manchester

If getting outside feels out of reach, why not bring nature to you:

• start a balcony or windowsill garden
• Add a few indoor plants
• try a green gym, free outdoor sessions that combine movement, nature, and community

You don’t need hours, equipment, or perfect access to feel the benefits. A short walk, a bit of daylight, or even a small patch of green can go a long way.