Healthy Surrey:

Healthy Surrey

31 tips to make the most of Surrey’s nature during winter

How you can connect with the outdoors and help improve your wellbeing this winter.

Looking after our physical health and mental wellbeing is important for everyone, particularly during the winter months. There are things we can all do in our day-to-day lives that can help to support good health, including connecting to nature.

During January getting outside may not feel like an easy option, but there are many things you can do to connect with the outdoors and improve overall wellbeing, including exploring parts of Surrey's countryside such as the Surrey Hills, an Area of Outstanding Natural Beauty. There are over 2,000 miles of public paths to explore throughout the county.

This page has some tips and suggestions on how you can easily increase your connection to nature in Surrey each day throughout the month. Research has proved that paying more attention to your surroundings each day for a week brings sustained and clinically significant improvements in mental health. Activities such as forest walks, bird spotting and visiting local parks can improve your fitness and mood, reduce the risk of depression, helping you to feel good and function well, as well as helping you grow closer to nature.

Don't worry if some ideas don't feel right for you. See if you can adapt one of the tips, or find some that will work for you.

You can also find out more about the Green Social Prescribing programme which aims to connect residents to the health benefits of nature and green spaces in order to improve their wellbeing.

Tip 1 - start as you mean to go on

A New Year's Day walk may well be a tradition you already keep, but apart from burning off those festive calories, getting outside has many other health benefits. Doing winter exercise will not only help you fight off any symptoms of a cold or flu but reduce the likelihood of you even being affected. Find out more about walks in Surrey's countryside.

If that isn't reason enough, exercise gets your blood pumping, and you'll keep that heat long after you get home.

Tip 2 - plant hunt

Take inspiration from the annual New Year Plant Hunt and see how many wild plants you can find in flower in your local area. Slowing down to notice the beauty can help you feel grounded and restored after a potentially stressful couple of weeks.

Tip 3 - spotting goldfinches

This is the perfect time of year to spot colourful goldfinches. They can be seen in flocks of up to 100 birds. Goldfinches eat small seeds, especially from ragwort, dandelions and teasels (their long, pointed bills help them to extract the seeds) and can be attracted to you garden with a nyjer seed feeder.

Tip 4 - mindful creativity

Look online for images of Andrew Goldsworthy's land art – you may be inspired to create your own artwork by collecting leaves and twigs. This mindful activity will help you slow down and really connect with your environment.

Tip 5 - litter picking

Litter can be a real problem for our wild places - whether it's the local park, roadside verges, or the hedgerows that line our streets and roads. Any litter removed from a natural ecosystem helps wildlife and creates a better space for humans too. How about following these top tips for picking litter when you head out for a walk?

Tip 6 - keeping warm and active

Keeping active boosts your circulation, and you'll keep that heat long after you kick off your boots or wellies.

If you're feeling the cold this winter, there are Warm Welcomes across Surrey where you can pop inside, get warmed up and get free energy advice to help you stay warmer at home this winter.

Tip 7 - snowdrops

If you are in luck, you may see some early snowdrops – a sign that Spring is on the way. These clever little flowers have 'anti-freeze' proteins that help protect the plant cells from damage. Snowdrop leaves have specially hardened tips to help them break through frozen soil.

Tip 8 - sit a while

Find a bench, tree stump or rock to spend some time. Perhaps take a hot flask and give yourself permission to just sit and 'be' – immersing yourself in nature and, using all your senses to notice all that's going on around you. Noticing the simple things in nature can help you feel 'grounded' in the present moment, rather than ruminating on the past or worrying about the future.

Tip 9 - house plants

The second week in January is National House Plant Week, so why not show your green companions some seasonal care with these top five tips from BBC Gardeners' World or check out this list of (almost) unkillable houseplants from Patch. You will be rewarded by cleaner air and a whole range of physical and mental health benefits.

Tip 10 - give yourself an immunity boost

It can be tempting to stay tucked up in bed on a cold winter's morning but dragging yourself out for some physical exertion can be extremely beneficial for your immune system. Just 20 minutes of exercise has an anti-inflammatory effect on the body which in turn boosts the immune system, helping to keep those annoying illnesses away.

Tip 11 - do your bit

You might already be aware of our biodiversity loss statistics, but in 2021, the UK's five leading nature bodies stated that it's not too late. The report made 9 recommendations which included restoring, creating and conserving wildlife habitats – and that's where you come in! Here is some advice from The Wildlife Trust on how you take action for nature, so that together we can make a difference.

Tip 12 - owl spotting

Look out for Owls. Owls are some of our most captivating birds. Their love of hunting at dawn, dusk and even in the dark gives them a sense of mystery. Here's a guide to the five species you're likely to spot in the UK from Surrey Wildlife Trust.

Tip 13 - volunteering

According to Campaign to End Loneliness, 45% of adults feel lonely in England, and these feelings of loneliness and social isolation can be exacerbated during winter. Taking part in environmental volunteering is a fantastic way of increasing social interaction. Find out about volunteering in Surrey's countryside.

Tip 14 - yellow lichen

If you're out in woodland, it's possible that a flash of bright yellow lichen may catch your eye. You've probably seen it before, but have you ever stopped to wonder what it is? Woods rich in lichen are brilliant for wildlife such as birds who use it in nests. This guide will help you identify different lichen varieties that come in many shapes and colours.

Tip 15 - Blue Monday

The third Monday in January is often referred to as the saddest day of the year. We know for certain that colder weather, shorter days, and darker evenings can affect our mood, energy levels, sleeping patterns, and appetites. The NHS suggests getting as much natural sunlight as possible.

Tip 16 - robins

Look out for robins. A good feeding patch is well worth defending, and that is exactly what they are doing when you hear them singing in mid-winter or see them chasing off anything that might have an eye on their worms.

Tip 17 - fox breeding

January is the peak of the fox breeding season, and it is when they are at their most vocal.

Once couples pair up, they spend a few weeks patrolling their territory and hunting together, forming a strong bond. BBC Wildlife Magazine explains more about their behaviour and how to spot signs of foxes.

Tip 18 - grow your own

If you have access to a garden or allotment, now is the time to sow broad beans and garlic – you could even get an early start on tomatoes if you sow them indoors. And if you're lucky enough to have apple trees, now is the ideal time to prune them. This RHS guide is a great place to start.

Tip 19 - sparrow watch

In preparation of the Big Garden Birdwatch later this month, look out for sparrows as there are far fewer around now. The sparrow is noisy, gregarious bird and is a regular in towns and gardens, taking advantage of our scraps and crumbs. House sparrows are happy to feed and breed near people, so are easy to observe.

Tip 20 - bird boxes

Here are some suggestions on how to make nest boxes for a range of garden birds.

You can build a bird box whenever you like, but it might be a good choice of task for a rainy day if you've got a suitable indoor/undercover space where you can work.

Tip 21 - identifying trees

For many people the experience of connecting with nature is enriched by learning more about the flowering plants and trees that they see or grow. Why not take a look at this tree guide and see if you can learn how to identify different types of trees in your local area.

Tip 22 - nice weather for ducks

Have a lookout for ducks at a nearby lake or reservoir. Tufted ducks can often be spotted at urban lakes. The males are easily recognisable due to their black-and-white plumage and long crest.

Tip 23 - winter warbler

The sight of a blackcap birds is becoming increasingly common, with many showing up in gardens. If you want to encourage black caps to your garden, try putting fruit such as apples or fat in the branches of trees or your hedge.

Tip 24 - seasonal foods

If you have a local allotment, see how many seasonal foods you can spot, there should be plenty: greens and leaves: brussels sprouts, winter cabbage, savoy cabbage, cauliflower, chicory, purple sprouting broccoli, pak choi, radicchio, kale.

Take a look at this quick reference guide to seasonal foods for each month of the year.

Tip 25 - Wolf Moon

The first full moon in January is often called the Wolf moon – named after the howling of hungry wolves lamenting the scarcity of food in midwinter. If you look carefully, you'll be able to see the wonderfully name Sea of Tranquillity. The Royal Observatory has more lunar facts.

Tip 26 - Big Garden Birdwatch

The Royal Society for the Protection of Birds (RSPB) Big Garden Birdwatch takes place from 26 – 28 January.

Get out your binoculars and see how many birds you can spot in your garden or the local park. The birdwatch aims to raise awareness about the bird population and support RSPB work.

Tip 27 - nature photography

Wildlife photography is a fantastic way to get to know nature on your doorstep. You don't need a fancy camera - in fact many of us have cameras on our mobile phones, and the Natural History Museum has produced these smartphone camera tips to help you get started. You may find that nature photography helps you to focus, gain a sense of calm, and gives you a creative outlet.

Tip 28 - don't 'cut the deadwood out'

We've all undoubtedly walked past it many times without giving it too much thought but deadwood plays an essential role in all woodland ecosystems. Decaying wood recycles nutrients back into the soil, provides food and nurseries for rare animals, and hosts spectacular collections of fungi.

Tip 29 - wonderful woodlice

Large numbers of woodlice often occur in compost heaps, where they help break down plant material. You'll also find them in other dark and damp places such as under rocks or in decaying logs. Find out how to make a compost heap, giving insects a supply of food, helping to provide perfect compost to help more plants grow.

Tip 30 - feed the birds

Learn how to make fat cakes as a tasty source of energy for birds in your garden, especially during winter when they need foods packed with energy to survive cold weather. These are a great way to use up some kitchen scraps such as cheese and dry porridge oats too.

Tip 31 - winter flowers

Primroses can bloom as early as late December and flower until May. These pale yellow, low growing flowers are easy to spot in hedges, woodland clearings and open grassland. Take a look around your local area and see if you can spot any winter blooms.

Find out more about Surrey through the seasons.