Spending two hours a week in nature is linked to lower stress, better mental health, better sleep and overall wellbeing. From woodland walks to a day out in the countryside, the health benefits of being in nature are well within reach for SEN parents too.
As a parent or carer of a child with SEN, your days can be full of appointments, school calls, forms and the constant mental load of being “on”. We all know that getting outside makes us feel better. But it turns out there is a lot more going on than just a breath of fresh air. Here are 10 reasons to get outside more:
1. It helps ease stress
That deep exhale you do the moment you step somewhere green and quiet? That is your body starting to unwind.
Time in nature can lower the stress hormones in your body and help you shift into rest mode. Even 20 to 30 minutes outside can bring those levels down, according to research from the National Institutes of Health.
Not a holiday. Not a spa day. Twenty minutes outside.
There is something especially lovely about sitting around an open fire as the evening comes in. It is one of our favourite calm moments for when your mind won’t switch off.
2. It is good for your mental health
The Mental Health Foundation found that time in green spaces is linked to better mood, lower anxiety, and a greater sense of life satisfaction. The NHS Forest reports that walking outdoors can reduce depression symptoms by more than 30% compared to staying indoors.
A 10-year study of 2.3 million adults in Wales, published in The Lancet Planetary Health, found that regular time in green space was linked to a protective effect on mental health. That is not a small thing.
Being outdoors is one of the easiest ways to get that green space time.
3. Your brain works better outside
Ever spent an afternoon stuck on something, gone for a walk, and come back with the answer? That is not a coincidence.
Natural environments give your brain a real rest. Trees, open sky, birdsong, these things let your mind quietly recharge without you even realising it. UCLA Health puts it well: nature recharges your focus and sparks curiosity in a way that indoor environments just cannot.
4. It is good for your heart
Spending time in nature, especially in woodland and green spaces, can be good for your heart.
Simply being in a forest environment has been linked to lower blood pressure and a slower heart rate. A study in the Journal of Public Health found that time in nature had a positive effect on blood pressure and blood sugar, even for people with existing heart conditions.
5. You move more without even thinking about it
One of the lovely things about being in nature is that you just naturally move more. You wander down an interesting path. You explore a little further than you planned. No gym, no plan, no effort.
Natural England’s research shows that regular time in nature supports physical health, and those benefits are greatest for people who do not have easy access to green space day to day.
6. You may sleep better
Ever slept in a tent and woken up feeling properly rested? Here is why.
Natural daylight, especially in the morning, helps your body know when to feel awake and when to wind down. A large study using data from over 400,000 people in the UK found that time in outdoor light is linked to better sleep and better mood.
Getting away from screens and indoor lighting, even just for a weekend, can help reset how you sleep. If stress keeps you awake, here is more on how to relax when your mind won’t stop at night.
7. It may support your immune system
Time in forests and natural environments may help support your immune system, partly by lowering stress and partly through being around the natural mix of microbes found in soil, plants, and outdoor air.
Studies on forest bathing suggest it may increase the activity of the immune cells your body uses to fight off illness. Research into green environments and health found that regular time in nature may have a positive effect on how well your immune system works.
It may be one of the reasons people so often come back from time outdoors feeling well.
8. Ideas flow more freely outside
Creative block? Go outside.
Nature lets your mind wander freely. You stop forcing things and ideas just start to surface on their own. It is the opposite of staring at a screen and getting nowhere, and it is where a lot of the best thinking quietly happens.
UCLA Health found that time in nature recharges your focus and sparks curiosity in a way that is hard to replicate indoors.
9. It can help you feel happier
Two hours a week is a good place to start.
A major UK study published in Scientific Reports found that two hours a week in nature is strongly linked to feeling happier and more satisfied with life. The Oxford Health NHS Trust puts it simply: being around trees and green space lifts your mood and your self-esteem. The National Trust describes time in natural landscapes as genuinely restorative in a lasting way.
More cosy. More outside. More together. It is not just a lovely idea. It is one of the best things you can do for your happiness.
10. It brings you back to the present moment
In a world full of noise and distraction, nature does something quietly brilliant. It brings you back.
The sound of birds in the morning. The smell of rain on earth. The warmth of a fire on your face as the sky goes dark. These things do not ask anything of you. They just invite you to be here, right now. That is mindfulness without the app, without the effort. And because children borrow our calm, time outside that settles you can help settle them too. If you would like somewhere to start, try these mindful activities to do outdoors.
The NHS Five Steps to Mental Wellbeing lists paying attention to the present moment as one of its five steps. The Mental Health Foundation describes connecting with nature as one of the most accessible tools for feeling emotionally resilient.
You do not need to go far. A trip somewhere beautiful in the UK is one way to feel this fully. So is sitting outside as the evening comes in, wrapped in something warm and cosy, with nowhere to be for an hour. For a much longer list, see our 50 wellbeing benefits of being in nature.
So research suggests that getting outside can be good for your stress, your mood, your heart, your immune system, your sleep, your creativity, and your happiness. And the amount you need is well within reach.
Two hours a week. Outside. With people you love. To find out more, see the answers to some of your questions below:
Common Questions Answered
- How much time in nature do you need to feel the benefits? Two hours a week in green spaces is linked to better health and a happier life. It can be spread across shorter visits too, so even a few evenings outside each week can help.
- What counts as spending time in nature? Local parks, gardens, rivers, beaches, and green spaces all count. The key is regular time outdoors, away from screens and the pace of everyday life.
- Can time outdoors help your mental health? It can help. Time outdoors brings together several nature benefits at once: lower stress, better sleep, more movement, and real time away from screens.
- Is being in nature good for anxiety? Studies suggest that time in green spaces is linked to lower rates of anxiety and depression. NHS Forest recommends time in nature as part of looking after your mental health. If anxiety is affecting your daily life, do speak to your GP.
Find out more:
If you would like to learn more about the benefits of spending time in nature, these sources explain how outdoor environments can support mental health, help reduce stress, and support overall wellbeing:
NHS Mental Health and Wellbeing Guidance
The NHS provides official advice on improving mental wellbeing through healthy lifestyle habits, including staying active and reducing stress. Their guidance highlights how small daily steps can support your wellbeing and emotional resilience.
Mental Health Foundation: Nature and Mental Health Research
The Mental Health Foundation is one of the UK’s leading mental health charities. Their research shows that spending time in nature can help reduce stress, improve mood, and support long term psychological wellbeing.
UK Government and Public Health Evidence on Green Spaces
UK public health research shows that access to green and natural environments is associated with better physical health, reduced health inequalities, and better mental wellbeing across populations.
National Trust: Nature and Wellbeing Benefits
The National Trust highlights how time spent in natural landscapes can improve happiness, ease anxiety, and support emotional wellbeing. Their research also emphasises the importance of regular outdoor time for modern lifestyles.
Looking after you is part of looking after them. For more calm moments made for parents and carers of children with SEN, visit For parents. And if you’d like simple 10-minute activities to help your child, Mooki Cards starter packs are free until 31 January with the code HELPEVERYCHILD.