23 Low-Energy Ways to Enjoy Nature from Home

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You’ve probably heard that spending time outdoors boosts your health and happiness in many ways, from lowering your stress levels and blood pressure to improving your mood, immunity and cognitive functioning. Sadly, getting outside isn’t always easy when you’re living with chronic illness. But what if I told you there are low-energy ways to enjoy nature from home?

Even if you’re housebound, you can still get the benefits from fresh air, sunlight, plants and looking at natural scenes. When you’re struggling with mobility issues, chronic fatigue or temperature sensitivity, you may not be able to go hiking in the woods, but with a little planning and creativity, you could create your own nature therapy at home.

Get inspired by these 23 accessible ways to enjoy nature from the comfort of your bed, living room or garden.

Nature Therapy at Home

1. Sit by the open window in the morning. Did you know that even of cloudy days, natural daylight is 10 to 50% brighter than artificial lights? That has a powerful impact on your circadian rhythm, which in turn boosts your energy levels, alertness and mood. Easy win, right?

2. Care for one plant. If you don’t have the energy, time or space for gardening, you can still have some nature therapy at home by getting one low-maintenance plant or a succulent terrarium.

3. Listen to sounds of nature. You can simply leave your window open to hear the birds and rustlings leaves, but you could also put on instrumental playlists with ocean waves or rainforest ambiance to calm your mind.

4. Look up at the clouds. Could you make out the 10 basic types of clouds, like a cirrus or stratus? And what does this tell you about the weather (forecast)? This meditative exercise might take your mind off your pain for a while. But if studying clouds sounds too complicated, just enjoy yourself with trying to spot fun shapes in the sky.

5. Watch nature webcams. Interested in wildlife? Even if you cannot head outside, you can still see eagles nests, wolves or a gorilla forrest corridor live on your screen via Explore.org. You could even press the Dutch “fish doorbell” if you spot any fish on the webcam!

6. Collect natural objects. On good days, look for acorns, pine cones and fall leaves you can display, or pick wildflowers to put in a vase (and preserve with a flower press afterwards). Maybe you can even find fossils or owl pellets where you live? That way you have something to admire when you’re home sick. When you’re housebound, you could ask family and friends to help expand your collection, or search for rocks and minerals, sea glass or shells online.

7. Pick a green screensaver. Studies suggest that even looking at virtual greenery on your phone or laptop can reduce stress, anxiety and mental fatigue. So swap your usual background for pictures of flowery meadows, a tropical jungle or calming ocean scenes.

8. Read nature-infused novels. Share Kia’s love for collecting sea shells and feather in Where the Crawdads Sing, explore the barren coast of an arctic island through Wild Dark Shore, or connect with a giant octopus in Remarkably Bright Creatures.

9. Grow herbs in your kitchen. Having fresh basil, parsley or mint on the counter gives you something green to look at, fragrant aromas to smell and a healthy ingredient to spice up any meal with, all in one small plant.

10. Create your own full moon ritual. Reflect on the past month and release what no longer serves you. You could write down something you want to let go and then (safely!) burn that piece of paper. But maybe you’d prefer to have an Epsom salt bath to reduce tension in your body, or meditate in the moonlight. Whatever lets you follow nature’s rhythm and brings you inner peace!

11. Play nature bingo from your window. Search a cute printable online and cross off the insects, birds and natural objects you can spot today. You could even take this one step further and help to record your local wildlife for research purposes. With the help of apps, you can identify and count the animals that visit your garden. Perfect mix of distraction and finding new meaning!

12. Celebrate the solstices. You could honor the longest day of the year by getting up at sunrise, eating one meal outside, picking wildflowers and making sun tea, and gathering around a bonfire at night. In winter, you could bring light to the darkest day through candles, sipping hot and healing drinks, self-care rituals and reflecting on the past year.

13. Enjoy the scents of nature. An overview study found that natural smells from plants, flower petals, wood chips, tree needles and fresh herbs, can reduce stress, lower your inflammatory response and promote positive feelings, even if you’re indoors or living in an urban environment. So add a lavender sachet between your linen, buy flowers, make a simmer pot for a natural room scent or level up your tub time with DIY bath tea.

14. Cook with seasonal ingredients, to be in sync with nature. That doesn’t have to be complicated with some ‘templates’ you can easily adapt. For example, have your usual yoghurt but top them with strawberries, plums, pears or citrus, depending on the season. You can also make a sheet pan meal with salmon or chicken, potatoes and a mix of seasonal vegetables: leeks and asparagus in spring, squash and tomatoes in summer, pumpkin in fall and cabbages in winter.

15. Practice nature journaling on good days. When you have the energy, open up a blank sketchbook and record observations of seeds growing, stars moving, animals migrating. Jot down thoughtful questions or quotes in your journal, or draw butterflies, sequoia trees or tulips. It doesn’t have to be perfect to get all the benefits of creative expression.

Enjoying the Outdoors from Your Balcony, Porch or Garden

16. Take your resting outside. If you have a private outdoor space, consider setting up a daybed, comfy chair or hammock for you to relax in. That way, you still get some fresh air, sunlight and nature sounds without overexerting yourself.

17. Go on a ‘backyard safari’ with your kids. Depending on your energy level, age of your kids and size of your garden, you can hide animal figures for your children to find or grab a magnifying glass or bug observation kit to see which creatures you can find hidden under rocks, plants and logs.

18. Walk barefoot. Not only can it help strengthen your feet and ankles, but feeling surfaces like grass, sand or soil on your skin can be a soothing tactile experience. Only try barefoot walking if you can do so safely of course, without risk of falling, ticks, bacterial infections or cutting yourself.

19. Try micro-camping. Looking for a mini adventure at home? In the evening, drag your sleeping bag outside and stare up at the night sky as long as you feel comfortable (before heading to your own bed). Check out National Geographic’s Backyard Guide to the Night Sky to find constellations or download a stargazing app for help. Experiencing awe does wonders for your health and happiness.

20. Release your inner impressionist. Have you ever heard how Monet painted the same bridge, hay stacks and water lilies time after time, noticing how the light hit different every time and how the foliage changed during each season? You can do the same: make a photo, water painting or quick drawing of one specific natural scene over the course of a few weeks or months. Nature therapy and art therapy, all in one!

21. Nurture your local wildlife. Place a water bath for thirsty birds, butterflies and hedgehogs; string peanuts in winter for hungry birds or have bee-friendly plants on your balcony. Not only will you support biodiversity, but you’ll also have some surprise animal visits to look at through the window.

22. Plant bulbs in autumn for your future self. Burying a tulip or daffodil bulb in a pot requires little time and gardening knowledge. Then, sometime in late winter or early spring, you’ll see a budding flower push through the dirt and blossom. A hopeful metaphor for flourishing with chronic illness.

23. Embrace the seasons in doable ways. When you’re sick and stuck indoors most of the time, your year may feel like a giant blur of symptoms and doctor’s visits. To mark the changing or the seasons, make your own seasonal list with low-energy ways to enjoy nature from home. Whether it’s having a picnic in the backyard in spring, smelling flowers in summer, admiring the fall foliage from the window or watching the night sky on a dark winter evening, you can make everyday moments a little more fun, relaxing and nature-inspired, even when you’re housebound with chronic illness.

Conclusion

It’s not always easy to head outside when you’re living with limited energy and mobility. But you can still get the health benefits of nature by bringing the outdoors indoors. Whether you let fresh air and natural daylight in, adorn your home with plants or live with the seasons, hopefully these small acts of nature therapy at home will make you feel a little happier and relaxed.

What are your favorite low-energy ways to enjoy nature from home if you’re chronically ill?

You can find more tried-and-tested tips in ‘Nature Therapy: How to Get in 120 Minutes of Outdoor Time with Chronic Illness’ and ‘Rewild Your Chronic Life: 10 Ways to Live in Tune with Nature When You’re Chronically Ill’.  Also check out how you can still flourish in the face of adversity.