3 outdoor activities and their effects on our health

The Bottom Line

  • Approximately 8 in 10 Canadian households engage in outdoor activities near their homes.
  • Outdoor activities like walking, guided gardening, and forest therapy can have positive effects on physical, mental, and social health and well-being.
  • Consult with your healthcare team to help identify which outdoor activities align with your health goals and how to engage in them safely.    

Summer brings with it many opportunities to get out of the house and enjoy all that the great outdoors has to offer. Canadians seem to agree. Between 2011 and 2021, the number of Canadian households engaging in outdoor activities near their homes increased to about 8 in 10 (1). But what positive effects can outdoor activities have on our health? From walking to guided gardening to forest therapy, research sheds “sunlight” on the benefits and motivates us to get up and get outside (2-7).    


Click on the links below to learn more.    


1. Walking  

Research shows that walking can help enhance various aspects of our physical, mental, and social health (2-5). For example, in previously inactive older adults, walking can reduce risk factors for heart disease like weight, body fat, and blood pressure (2;3). What’s more, making the move from solo walking to walking groups offers additional benefits like getting the chance to socialize with peers and obtain motivation to increase physical activity levels (4). Walking groups have also been shown to reduce depressive symptoms in people living with chronic conditions (5).        


2. Guided gardening

Guided gardening, more formally known as horticultural therapy, involves gardening under the supervision of a trained therapist and with the aim of achieving a specific health goal (6;8-10). Research shows that guided gardening may improve mood through feelings of happiness, quality of life, and physical function in some older adults. More research is needed on what an optimal guided gardening program looks like (6).


3. Forest therapy

Forest therapy refers to a practice in which a person fully immerses themselves and their senses in nature (7;11;12). This can look like taking a walk through a forest or sitting in a forest and viewing the nature around you (7;11-13). Research shows that forest therapy may lower blood pressure and stress in adults living in urban settings. More high-quality research is needed to confirm these findings and recommend what program characteristics are most effective (7).   


The world is our playground, so let’s go out and play in it. But, while engaging in outdoor activities, safety should be a top priority. Pay attention to heat warnings, stay hydrated, avoid peak hours when the sun is the strongest, and protect your skin with sunscreen and physical barriers like hats and clothing. Also, consider whether you need to adjust certain activities to meet your abilities, goals, and needs. Your healthcare team can help you identify which activities are right for you and how to engage in them safely.   


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References

  1. Statistics Canada. More Canadians getting active outside. [Internet] 2023. [cited June 2025]. Available from: https://www.statcan.gc.ca/o1/en/plus/4316-more-canadians-getting-active-outside.
  2. Murtagh EM, Michols L, Mohammed MA, et al. The effect of walking on risk factors for cardiovascular disease: an updated systematic review and meta-analysis of randomized control trials. Prev Med. 2015; 72:34-43. doi: 10.1016/j.ypnmed.2014.12.041. 
  3. Lee LL, Mulvaney CA, Wong YK, et al. Walking for hypertension. Cochrane Database Syst Rev. 2021; 2:CD008823. doi: 10.1002/14651858.CD008823.pub2. 
  4. Hanson S, Jones A. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med. 2015; 49:710-715. doi: 10.1136/bjsports-2014-094157.
  5. Kassavou A, Turner A, French DP. Do interventions to promote walking in groups increase physical activity? A meta-analysis. Int J Behav Nutr Phys Act. 2013; 10:18-30. doi: 10.1186/1479-5868-10-18. 
  6. Wang Z, Zhang Y, Lu S, et al. Horticultural therapy for general health in the older adults: A systematic review and meta-analysis. PLoS One. 2022; 17(2):e0263598. doi: 10.1371/journal.pone.0263598.
  7. Qiu Q, Yang L, He M, et al. The effects of forest therapy on the blood pressure and salivary cortisol levels of urban residents: A meta-analysis. Int J Environ Res Public Health. 2022; 20(1):458. doi: 10.3390/ijerph20010458.
  8. Wichrowski M, Whiteson J, Haas F, et al. Effects of horticultural therapy on mood and heart rate in patients participating in an inpatient cardiopulmonary rehabilitation program. J Cardiopulm Rehabil. 2005; 25(5):270-274. doi: 10.1097/00008483-200509000-00008.
  9. Flournoy RL. Gardening as therapy: Treatment activities for psychiatric patients. Hosp Community Psychiatry. 1975; 26(2):75-76. doi: 10.1176/ps.26.2.75.
  10. Gonzalez MT, Hartig T, Patil GG, et al. Therapeutic horticulture in clinical depression: A prospective study. Res Theory Nurs Pract. 2009; 23(4):312-328. doi: 10.1891/1541-6577.23.4.312.
  11. Shosha M. Forest bathing therapy: The healing power of nature. Int J Psychiatry Res. 2021; 4: 1-2.
  12. Li Q, Morimoto K, Nakadai A, et al. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. Int J Immunopathol Pharmacol. 2007; 20:3-8.
  13. Antonelli M, Donelli D, Carlone L, et al. Effects of Forest bathing (Shinrin-yoku) on individual well-being: An umbrella review. Int J Environ Health Res. 2021; 32:1842-1867.

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).

Many of our Blog Posts were written before the COVID-19 pandemic and thus do not necessarily reflect the latest public health recommendations. While the content of new and old blogs identify activities that support optimal aging, it is important to defer to the most current public health recommendations. Some of the activities suggested within these blogs may need to be modified or avoided altogether to comply with changing public health recommendations. To view the latest updates from the Public Health Agency of Canada, please visit their website.