Matthew Lees is a postdoctoral fellow, department of kinesiology at McMaster University.
For many of us, winter can feel long, dark and isolating.
Shorter days, icy sidewalks, and the instinct to hibernate indoors all make it tempting to wait for spring before getting back outside. Yet this time of year, when the "winter blues" or seasonal affective disorder can truly start to set in, is when connecting with nature may be of the greatest value for our mental health.
Researchers have spent decades studying how natural environments affect stress, mood, cognition and overall well-being. The results are consistent: Spending time in nature is one of the simplest and most effective ways to support mental wellness, particularly as we age. What's more, the benefits don't disappear just because it's cold!
Nature as a potent stress reducer even in the snow and ice
One of the strongest findings in environmental psychology is that natural settings reduce physiological stress.
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Studies show that time in green or natural spaces leads to measurable reductions in cortisol (the body's stress hormone) and decreases in blood pressure. Even short periods in nature can cause rapid improvements in stress, mood and one's state of relaxation.
In winter, when many older adults experience mood dips due to shorter daylight hours, these benefits can be particularly apparent. The brightness of snow, the quiet of a winter trail, and exposure to outdoor light (even on cloudy days!) help regulate circadian rhythms and improve daytime alertness.
If you can't walk far on icy days, it might reassure you to know that even sitting outside for a few minutes or walking around in the yard can provide benefits. The light exposure is the key -- outdoor winter daylight is 20 to 50 times brighter than indoor lighting.
Why does nature lift our mood?
Exposure to natural environments increases serotonin and dopamine, the neurotransmitters most closely tied to motivation and mood. Research shows that people who spend at least 120 minutes per week in nature report significantly better well-being regardless of age, income, or health status.
For those who struggle with the winter "slump" or mild seasonal mood problems, this can be immensely powerful. In the Canadian winter, outdoor spaces might include urban parks, neighbourhood paths and small green spaces, depending on where you live, of course.
Winter nature has its own unique mood-supporting qualities as well. Research has shown that walking in snow-covered landscapes reduces cortisol and subjective stress levels, while improving psychological measures of well-being.
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Loneliness and isolation peak in winter, especially among older people, yet nature offers a helpful remedy to this problem.
Even low-effort outdoor routines, such as walking the same route each day, create opportunities for micro-social connections and breed a sense of familiarity. These activities might be as small as greeting a neighbour or joining a local walking group.
Community outdoor spaces like skating rinks, dog parks and winter markets increase social interaction even when it's cold, and are useful options to consider in the coming months.
Social interactions matter. Social contact, however brief, significantly improves mood and lowers the risk of depression.
Practical ways to access nature in the Canadian winter
You don't need to brave a blizzard or traverse deep snow to benefit from nature. Consistent efforts make the biggest difference and can be as small as a 10-minute midday walk, which would provide you with the highest light exposure of the day.
Most Canadian towns and cities maintain winter walking trails, cleared sidewalks and other footpaths. Balconies and similar outdoor spots can be great as well, even for short periods. A hot drink, good company, exposure to fresh air, and natural light are a strong combination that offers meaningful physiological and psychological benefits.
ARTICLE CONTINUES BELOW ARTICLE CONTINUES BELOW The key messages
Winter can be challenging, especially for older people. It has a way of keeping us indoors, in warm but potentially isolated surroundings. The cold months can feel like a long pause, a time when our lives become smaller and the days meld together.
Despite this, the natural environment remains one of the most accessible and dependable tools for maintaining our physical and mental wellness, and winter may be when we need it most.
Feeling the crunch of snow underfoot and experiencing the sharp brightness of a frozen morning are powerful moments that ground you in the present. They pull you out of your mind and into your senses, and this represents an antidote to stress.
Let the cold air clear your mind and renew your spirit. Contrary to what many believe, you don't need long hikes or warm weather to feel the benefits. A few minutes of daylight on your face. A slow walk to the mailbox. A glance at the treetops from your balcony.
These tiny acts accumulate, nudging your brain toward better sleep, better mood, and better resilience so you can be ready for spring when it finally arrives.