Nature's Prescription: How Movement and Mindfulness Boost Your Wellbeing

Mental Health Awareness Week 2025 has arrived, a time for reflection on ways we can all top up our collective hauora (wellbeing). Lorna sat down with an incredible advocate for the natural world: Nicki Munro, founder of Movement and Mindset, to discuss the profound and reciprocal relationship between our mental health and the environment.

After her experience working at the Department of Conservation (DOC), Nicki knew first-hand the benefits to mental health from immersing in nature. When it came time to switch her career from conservation work, Nicki didn’t want to be a "typical personal trainer". Instead, she carried her experience with her by combining exercise with getting people into the environment.

"I think that was one of the main reasons I was in DOC as well — it was, to me, about connecting people with nature. I know that I care about nature because of the time that I spend on that, and how well it makes me feel."

Nicki called her business "Movement and Mindset". Her main work involves helping people with their wellbeing, nutrition, and fitness, aiming to connect them with nature as much as possible and get movement happening outdoors.

Due to a recent injury, Nicki found herself slowing down, spending more time in quiet reflection in nature, even if it was just in her garden or walking through her orchard at a "scenic pace". This experience led her to her new passion project: Insightful Trails, a blog about trails, time and nature, inspiring others to get outdoors to experience the benefits themselves.

Nicki notes that modern life has systematically removed three core elements from our daily routine: time in nature, movement, and stillness. The constant noise and hustle leaves many feeling a deep sense of loss.

"I think a lot of us have this feeling like something's lost. And I know for me personally and for other people, how replenished I feel when I just let those things kind of drop away and just get back to those basics."

And the benefits come from all areas of nature, land and sea. In her free time, Nicki is a surfer, an activity that she was unfortunately compelled to pause for almost a year due to her injury. When she was finally able to return to the moana, she felt "clean," "fresh," and "revitalized".

For Nicki, the ocean gives different mental health benefits from a walk through the forest — the ocean energises, while the forest calms.

In our modern world of screens and "doomscrolling", our connection with nature is more relevant than ever. Nicki has noticed that people often don't realize what they're missing until they get back out in nature, where they rediscover the sense of enthusiasm they once owned. Nicki is proud that her work can provide these experiences for people to realise "what it feels like, what it does for you and how we're all connected".

Nicki adds that this connection is a two-way street: "You help the environment. The environment helps you." When we invest in our time outdoors, we naturally feel compelled to protect it.

Sometimes, the expectations of people used to the digital space are of a different picture of nature. Nicki notes that what we are often shown online is a "gilded, rose-tinted glasses version" of it, and that it’s also important to show the "messy bits"— the mud, the sweat, the mishaps — as those moments are often the most memorable, whether through gardening, collecting samples, or exercise in all weathers.

Nicki's advice for those who want to engage with the environment, especially the younger generation, is to start small.

“Go to a local park and just sit on the grass. Take a short, slow walk but just take it all in. Find a hobby that brings you joy in the natural environment, whether it's surfing, hiking, or paddleboarding. Make opportunities to find what you feel most connected to and do it as often as possible.”

Ngā mihi nui to Nicki Munro for taking the time to share her valuable insights with us.