Fresh Air
Daily time commit:
5 minutes +
What is Fresh Air and why do I need it?
Fresh Air is the air outside in nature as opposed to within an enclosed space. When in an enclosed space, the occupants breathe in the same air repeatedly. Consequently, the air gets stale, and the space feels stuffy. Stepping out into Fresh Air, close to nature and away from pollution, therefore allows you to oxygenate your body more fully, bringing a multitude of health benefits with it.
Every day spend at least 5 minutes in the Fresh Air to tick off this area of The Framework. In the meantime, see below for inspiration.
The benefits of Fresh Air
(click each toggle for more information):
Getting out into the Fresh Air increases your oxygen intake as well as removes you from the build-up of carbon dioxide (CO2) that can occur in enclosed spaces. These both help you to think better and focus more while improving your concentration.
During March to September in the UK, being outside in the Fresh Air allows the body to create vitamin D. This occurs when the direct sunlight hits the skin. Vitamin D is important because it regulates the amount of calcium and phosphate in the body, which are essential to keeping bones, teeth, and muscles healthy.
Higher oxygen levels subsequently increase Serotonin levels. To explain, Serotonin is the “happy” chemical in our brain that regulates mood, emotion, and sleep.
Fresh Air helps to keep lungs healthy by removing sputum owing to air pollution. Sputum is a mixture of mucus and saliva which, if not cleared, can eventually lead to lung damage. Consequently, heart disease happens when the heart must work too hard to pump blood to lungs that have been damaged.
Whether it is seeing a bird, squirrel, or butterfly at the park, or smelling the freshly cut grass or the lavender in the garden, being outside in the Fresh Air undoubtedly connects us with nature again.
Gardening
If you are lucky enough to have a garden, patio, balcony or allotment, gardening is certainly a fantastic way to get Fresh Air. We recommend growing fruit, vegetables, and herbs so you can enjoy the bounty of your time in the Fresh Air when it comes to harvesting. See further below for jobs for the garden by month as well as calendars of the best time to sow or plant each fruit, vegetable, and herb. The Food page shows the harvest times, so that you can enjoy delicious, fresh, home-grown Food when it is most abundant, and look forward to the produce to come in later months.
Strenuous gardening such as digging and shovelling counts as Exercise and so you can tick off this area of The Framework at the same time.
If you don’t have access to a garden, patio, balcony or allotment you could Volunteer at a Community Garden or Volunteer by helping an elderly neighbour to maintain their garden, thus crossing off multiple areas of The Framework as you go.
Improves strength, reduces body mass index (BMI), and reduces depression and anxiety
Monthly jobs for the garden
| Job | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Clearing | - | - | - | Yes | Yes | Yes | - | - | Yes | Yes | Yes | Yes |
| Composting | Yes | Yes | Yes | Yes | Yes | - | Yes | Yes | Yes | Yes | Yes | - |
| Harvesting | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Mulching | - | - | - | - | - | - | - | - | - | - | - | Yes |
| Pruning/training | Yes | Yes | Yes | - | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Raking/Forking | Yes | - | Yes | Yes | - | - | - | - | - | - | - | - |
| Sowing/Planting | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Staking | - | - | - | - | Yes | Yes | - | - | - | - | - | - |
| Watering | - | - | - | Yes | Yes | Yes | Yes | Yes | Yes | Yes | - | - |
| Weeding | - | - | - | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Yes | - |
When should I plant my vegetables outside (in the UK)?
| Produce | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Asparagus | - | - | Yes | - | - | - | - | - | - | - | - | - |
| Aubergine | - | - | - | - | Yes | Yes | - | - | - | - | - | - |
| Beetroot | - | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - |
| Broad beans | - | Yes | Yes | Yes | - | - | - | - | - | Yes | Yes | - |
| Brussels Sprouts | - | - | - | - | Yes | Yes | - | - | - | - | - | - |
| Cabbage | - | - | - | - | Yes | - | - | Yes | Yes | - | - | - |
| Calabrese | - | - | - | Yes | - | Yes | Yes | - | - | - | - | - |
| Carrots | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Cauliflower | - | - | - | Yes | - | - | Yes | - | - | - | - | - |
| Celeriac | - | - | - | - | Yes | - | - | - | - | - | - | - |
| Celery | - | - | - | - | Yes | - | - | - | - | - | - | - |
| Chard | - | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - |
| Chicory | - | - | - | - | Yes | Yes | Yes | Yes | - | - | - | - |
| Chillies | - | - | - | - | Yes | - | - | - | - | - | - | - |
| Chinese broccoli | - | - | - | Yes | Yes | Yes | - | - | - | - | - | - |
| Chinese cabbage | - | - | - | - | - | - | Yes | - | - | - | - | - |
| Courgettes | - | - | - | - | Yes | - | - | - | - | - | - | - |
| Cucumber | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Endive | - | - | - | - | - | Yes | Yes | Yes | - | - | - | - |
| Fennel | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| French beans | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Garlic | Yes | - | Yes | - | - | - | - | - | - | Yes | - | - |
| Globe artichokes | - | - | - | Yes | - | - | - | - | - | - | - | - |
| Jerusalem artichokes | - | Yes | Yes | Yes | - | - | - | - | - | - | - | - |
| Kale | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Kohlrabi | - | - | Yes | Yes | Yes | Yes | - | - | - | - | - | - |
| Komatsuna | - | - | - | - | - | - | - | Yes | - | - | - | - |
| Lamb's lettuce | - | - | - | - | - | - | - | Yes | Yes | - | - | - |
| Land cress | - | - | - | - | - | - | Yes | Yes | - | - | - | - |
| Leeks | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Lettuce | - | - | Yes | Yes | Yes | Yes | Yes | Yes | Yes | - | - | - |
| Mangetout | - | - | Yes | Yes | Yes | Yes | - | - | - | - | - | - |
| Marrows | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Mibuna | - | - | - | - | - | - | - | Yes | - | - | - | - |
| Mizuna | - | - | - | - | - | - | - | Yes | Yes | - | - | - |
| Mustard leaves | - | - | - | - | - | - | - | Yes | Yes | - | - | - |
| Onions | - | - | Yes | Yes | - | - | - | Yes | Yes | - | - | - |
| Orach | - | Yes | Yes | Yes | - | - | - | - | - | - | - | - |
| Pak choi | - | - | - | - | - | - | Yes | Yes | - | - | - | - |
| Parsnips | - | Yes | - | - | - | - | - | - | - | - | - | - |
| Peas | - | - | Yes | Yes | Yes | Yes | - | - | - | - | - | - |
| Peppers | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Potatoes | - | - | Yes | Yes | - | - | - | - | - | - | - | - |
| Pumpkins | - | - | - | - | Yes | Yes | - | - | - | - | - | - |
| Purple sprouting broccoli | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Radicchio | - | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - |
| Radishes | - | - | - | - | - | - | - | Yes | Yes | - | - | - |
| Red cabbage | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Rocket | - | - | - | - | - | - | Yes | Yes | Yes | - | - | - |
| Runner beans | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Salsify | - | - | - | Yes | Yes | - | - | - | - | - | - | - |
| Savoy cabbage | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Shallots | - | - | Yes | - | - | - | - | - | - | - | - | - |
| Soya beans | - | - | - | - | Yes | Yes | - | - | - | - | - | - |
| Spinach | - | - | Yes | Yes | - | - | Yes | Yes | Yes | - | - | - |
| Spring cabbage | - | - | - | - | - | - | - | - | Yes | Yes | - | - |
| Spring onions | - | - | Yes | Yes | Yes | Yes | - | Yes | - | - | - | - |
| Squash | - | - | - | - | Yes | - | - | - | - | - | - | - |
| Swedes | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Sweetcorn | - | - | - | - | Yes | - | - | - | - | - | - | - |
| Tatsoi | - | - | - | - | - | - | Yes | Yes | - | - | - | - |
| Tree spinach | - | - | Yes | Yes | - | - | - | - | - | - | - | - |
| Turnip | - | - | Yes | - | - | - | - | - | - | - | - | - |
When should I plant my fruit outside (in the UK)?
| Produce | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Apples | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Apricots | Yes | Yes | - | - | - | - | - | - | - | - | Yes | Yes |
| Blackberries | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Blackcurrants | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Blueberries | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Cherries | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Cranberries | - | - | Yes | Yes | Yes | Yes | - | - | Yes | Yes | Yes | - |
| Damsons | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Figs | Yes | Yes | Yes | Yes | Yes | Yes | - | - | Yes | Yes | Yes | Yes |
| Gages | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Gooseberries | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Grapes | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Kiwi | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Lingonberries | - | - | Yes | Yes | Yes | Yes | - | - | Yes | Yes | Yes | - |
| Medlars | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Melons | - | - | - | - | Yes | Yes | - | - | - | - | - | - |
| Mulberries | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Nectarines | Yes | Yes | - | - | - | - | - | - | - | - | Yes | Yes |
| Olives | - | - | Yes | Yes | Yes | - | - | - | - | - | - | - |
| Peaches | Yes | Yes | - | - | - | - | - | - | - | - | Yes | Yes |
| Pears | Yes | Yes | - | - | - | - | - | - | - | - | Yes | Yes |
| Plums | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Quinces | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Raspberries | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Redcurrants | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Rhubarb | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Strawberries | - | - | Yes | Yes | - | - | Yes | Yes | Yes | Yes | Yes | - |
| Tomatoes | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Whitecurrants | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
| Loganberries | Yes | Yes | Yes | - | - | - | - | - | - | - | Yes | Yes |
| Tayberries | Yes | Yes | Yes | - | - | - | - | - | - | Yes | Yes | Yes |
When should I plant my herbs outside (in the UK)?
| Produce | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Basil | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Bay | - | - | Yes | Yes | Yes | Yes | - | - | - | - | - | - |
| Chamomile | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Chervil | - | - | - | - | - | - | Yes | Yes | - | - | - | - |
| Chives | - | - | Yes | Yes | - | - | - | - | - | - | - | - |
| Coriander | - | - | - | - | - | - | Yes | Yes | - | - | - | - |
| Dill | - | Yes | Yes | Yes | Yes | - | - | - | - | - | - | - |
| Fennel | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - | - |
| Horseradish | - | - | Yes | Yes | - | - | - | - | - | - | - | - |
| Lemon balm | - | - | - | Yes | Yes | Yes | - | - | - | - | - | - |
| Lemongrass | - | - | - | - | - | Yes | - | - | - | - | - | - |
| Lovage | - | - | - | Yes | Yes | Yes | - | - | - | - | - | - |
| Marjoram | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Mint | - | - | Yes | Yes | Yes | - | - | - | - | - | - | - |
| Oregano | - | - | - | Yes | Yes | Yes | Yes | - | - | - | - | - |
| Parsley | - | Yes | Yes | Yes | Yes | Yes | Yes | - | - | - | - | - |
| Purslane (summer) | - | - | - | - | - | Yes | Yes | - | - | - | - | - |
| Purslane (winter) | - | - | - | - | - | - | - | Yes | - | - | - | - |
| Rosemary | - | - | Yes | Yes | Yes | - | - | - | - | - | - | - |
| Sage | - | - | Yes | Yes | Yes | - | - | - | - | - | - | - |
| Savory | - | - | Yes | Yes | Yes | - | - | - | - | - | - | - |
| Sorrel | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - | - |
| Tarragon | - | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - |
| Thyme | - | - | - | Yes | Yes | Yes | Yes | Yes | - | - | - | - |
Parks
Whatever the weather, parks are indeed a beautiful place to go to for Fresh Air. Whilst there, you could meet up with some friends to Socialise and go for a walk to Exercise, crossing off multiple areas of The Framework at the same time. If you are on your own you could listen to Affirmations or Talks as you go, as long as you are mindful of your surroundings and feel safe to do so.
Keep Britain Tidy award a Green Flag Award to publicly accessible parks and open spaces that are well-managed and also promote best practice. While Keep Britain Tidy primarily give Green Flag Awards to green spaces in the United Kingdom, they also award them internationally, to green spaces that meet the Green Flag Award criteria around the world.
Promotes relaxation whilst encourages exercise and a sense of community
Walking groups
Joining a walking group is a wonderful way to meet new and like-minded people, as well as to uncover new routes in your area. Cross off the areas of Exercise and Socialise from The Framework at the same time, as you go.
You could also encourage your walking group to Volunteer to do an annual walk for charity. For example, you could “Walk the Circle Line” in London for a charity of your choice or take part in one of various fund-raising walks organised by Breast Cancer Now throughout the year.
Improves blood pressure, heart rate and mood, and offers the opportunity to meet new people
Beaches
If you are lucky enough to live near a beach, it makes a great destination to get Fresh Air while you dose up on Vitamin D.
When the weather is nice, go for a swim or play some beach volleyball to tick off Exercise from The Framework at the same time. Conversely, relax on the sand or pebbles, feel the breeze from the waves and listen to Affirmations or Talks.
Lowers stress, eases depression, and promotes relaxation and restful sleep
BBQ
Enjoy nice weather by having, or otherwise going to, a barbecue (BBQ). Tick off Food from The Framework and invite family and friends to join you to tick off Socialise at the same time too.
Reduces fat consumption and increases nutrient intake whilst socialising in nature
Other suggestions for getting Fresh Air
As shown above, there are so many fun things that you can do to get out into the Fresh Air. See below for further suggestions:
- Spend a day at a farm
- Go to a theme park
- Visit the gardens of a stately home open to the public
- Try horse-riding either in an open school or on a hack
- Visit an outdoor market and pick up fresh produce
- Go on a hike
WHERE IS YOUR FAVOURITE PLACE TO GO FOR FRESH AIR?
Get in touch to let us know or to ask us any questions
