Outdoor Activities and Dementia

Research into the health benefits of connecting with nature are well documented. There is now greater awareness around how engaging in outdoor activities can have a positive impact on our general wellbeing and mental health. Evidence suggests that even a short time outside can benefit physical, mental and emotional wellbeing, not only improving our health but also reducing stress, anxiety, and feelings of loneliness as well as improving social interaction and engagement.

Specific research around the benefits for people living with dementia has demonstrated that meaningful outdoor physical activity and connecting with nature can slow down the progression of symptoms. The National Institute of Health and Care Excellence (NICE) recommends that people living with dementia are supported to take part in physical and social activities.

Some positive outcomes for people living with dementia can include:

• A reduction in stress and anxiety

• A reduction in symptoms of depression

• A reduction in some behaviours associated with dementia including agitation and aggression

• An increase in self-esteem and confidence

• An improvement in cognitive function

• An increase in attention and sustained engagement

• An increase in social interactions and communication

• An improvement in gross and fine motor skills and hand-eye coordination

• An increase in physical activity can promote better strength and balance and so lower falls risk

• Additional benefits include sensory stimulation, promoting creativity and reminiscence opportunities

Some of the general health improvements from connection to nature and being outdoors that can benefit us all are:

• Physical benefits: Better heart health, improved fitness and mobility, improved appetite and better digestion, improved cognitive function

• Emotional Health: Improvements to mood and mental health are due to a release of “happy hormones” including serotonin, dopamine, oxytocin and endorphins

• Communication and connection: Increased opportunities for connection, communication and social engagement, reduction in loneliness, increased sense of purpose, belonging and meaning

• Sleep: Increased exposure to natural light can have a positive impact on a person’s sleep-wake pattern, improve night sleep and daytime function. Just 15-30 minutes of daylight exposure can be enough to improve mood, concentration and sleep.

• Oxygen: Spending time outside and especially around trees which release certain chemicals (terpenes) can promote better breathing, increasing the amount of oxygen taken in which is essential for healthy brain function.

Getting Outdoors when Living with Dementia

Nature is free and there are so many different opportunities to engage in the outdoors. A diagnosis of dementia or other health conditions should not be a barrier to using outdoor spaces. Many spaces to visit have accessible options and there are practical adaptations that can be put in place during activities to ensure the persons safety and wellbeing. Sometimes carers feel that visiting new places is not worthwhile if the person living with dementia cannot recall the activity as their short-term memory declines; however they are still likely to hold the emotional memory and positive feelings as these are stored in a different area of the brain which is often not affected by dementia.

To ensure that you start spending more time outside, simply start by making nature more of a priority! Make being outside part of your daily routine so that it becomes a habit. Think about your interests and what makes you happy and then think about what is practical, possible and safe. Some people might choose to walk more for the physical benefits; others may like exploring new locations with different landscapes and some people may want to incorporate a new skill such as foraging or a hobby like bird watching.

A Simple Option

A simple and easy way to get outdoors regularly is to try to sit outside for a short time even 15 minutes a day. Choose a spot outside in nature, either in your own garden or a bench in a nearby park that is easy to access. Visit as often as possible to sit, observe nature and practice sensory mindfulness exercises.

An Active Option

If able, taking a short daily walk has increased physical health benefits. Weather and time of year should not be a barrier, it is just about wearing appropriate clothing and footwear. In the summer, avoid the hottest time of the day and ensure that you stay well hydrated. If you are venturing out alone consider your safety and carry a mobile phone and/or a GPS tracker.

A Community Option

Sage House's Gardening Club for people living with dementia and carers.

Find a local community group offering outdoor activities. This could be a community allotment, a gardening group, walking group or an outdoor exercise class. These opportunities will not only support physical health but provide additional benefit through connections and social engagement. If you're near Chichester, why not join Sage House's Gardening Group?

Some outdoor activity suggestions are:

• Gardening – If limited by space or mobility difficulties, this can just be in pots or raised planters

• Join a community allotment

• Nature walks

• Sensory & mindful sessions either alone or in a group yoga or meditation sessions

• Bird watching & listen to bird song

• Photography and natural art

• Shop outside at farmers markets

• Take a boat trip

• Take a picnic or eat outside in the garden

• Foraging for edible plants

• Cloud gazing

• Head to the coastline, rivers or canals

• Visit a city park or public gardens

• Litter picking

• Volunteer at conservation projects

• Visits to gardens, farms, animal sanctuaries

NB - Some activities may not be advised for specific medical conditions, always check with your GP before starting new exercise activities if you are not sure.

With all the evidence pointing towards improved cognition, quality of life and physical wellbeing we should all be spending more time in nature. Just a short time outside can reduce stress, calming the mind & body. A more peaceful brain is only a short walk away, don’t wait until tomorrow, start enjoying the benefits today.