Can you ever get ‘well’ in the city?

For centuries, the prevailing wisdom for achieving wellness has dictated a departure from the urban sprawl. Classic literature, from Charles Dickens’ Bleak House to Louisa May Alcott’s Little Women, frequently depicted a necessary retreat to the countryside or to established spa towns for recuperation. This historical precedent, rooted in the belief that nature possesses inherent curative powers, continues to influence contemporary wellness trends. Today, the pursuit of well-being often involves seeking out exclusive experiences like Scandinavian forest saunas, longevity retreats in sun-drenched Ibiza, or minimalist cabins nestled in the English countryside. These offerings, while appealing, invariably hinge on the premise of escaping urban life.

This ingrained notion presents a stark contrast to the daily realities faced by millions who navigate bustling city environments. The daily commute, whether by crowded public transport or through congested roadways, is a common experience that seems antithetical to the restorative calm associated with nature retreats. While small acts of mindfulness, like incorporating nutritious breakfasts, can offer moments of grounding, the underlying message of wellness often implies a need for a temporary or even permanent escape. This raises a critical question: what does this emphasis on nature-based healing mean for individuals who cannot, or simply choose not to, immerse themselves in natural landscapes for extended periods? Despite significant advancements in health and wellness technologies and a growing awareness of mental health challenges, particularly in the wake of the COVID-19 pandemic which has heightened health consciousness, the fundamental approach to achieving well-being appears to remain largely unchanged. The prevailing narrative still centers on a singular, often inaccessible, model of wellness. This prompts a deeper examination: is it truly impossible to cultivate well-being within the confines of urban life?

The Science of Nature and Urban Well-being

Extensive research underscores the profound benefits of spending time in nature. A significant study conducted in the UK in 2019, involving nearly 20,000 participants, revealed a compelling correlation: individuals who dedicated at least 120 minutes per week to engaging with green spaces reported significantly better overall health and higher levels of psychological well-being. Beyond mental health, immersion in nature has been demonstrably linked to a strengthened immune system, enhanced cognitive functions, improved cardiovascular health, better sleep patterns, and a notable reduction in stress levels.

However, the notion that these benefits are exclusively attainable in rural settings is increasingly being challenged. Urban environments, when thoughtfully designed, can also provide access to these restorative elements. Research from the London School of Economics (LSE) Cities initiative highlights the crucial role of urban planning in shaping mental health outcomes. Factors such as equitable access to green spaces, the promotion of walkability, and the cultivation of opportunities for social connection within cities can significantly contribute to the well-being of their inhabitants. This suggests that the quality of the urban environment, rather than its mere existence, is a key determinant of its impact on health.

Redefining Wellness in the Urban Landscape

Jodie Cariss, a therapist and the founder of The Self Space, observes a prevailing "romanticized idea that wellness lives in converted barns, wild swimming lakes and places with better air and fewer emails." She notes that this perception can inadvertently foster a sense of superiority, implying that urban dwellers are inherently disadvantaged in their pursuit of well-being. While acknowledging the physiological responses our nervous systems have to natural environments, Cariss argues that cities are not inherently antithetical to well-being.

"Cities are noisy, fast, ambitious and relentless, but they’re also alive, connected and creative," Cariss states. "So often the work we need to do doesn’t require escape, but building nervous system literacy inside it." This perspective shifts the focus from external environmental change to internal regulation. The implication is that true wellness lies not in removing oneself from the urban milieu, but in developing the capacity to manage and thrive within its unique demands.

Responding to the pervasive issue of urban burnout, a new wave of wellness-focused businesses and spaces are emerging within cities. These initiatives aim to replicate the restorative qualities of rural retreats without necessitating a departure from daily life. For instance, Neko Health, launched in 2024, offers comprehensive full-body health scans coupled with GP consultations, designed for early detection of health risks. Wellness social clubs, such as London’s Mission and New York’s Othership, provide a range of services from cryotherapy to flotation tanks, catering to urban professionals seeking accessible well-being solutions. Even established nightlife venues like Tramp in London have diversified into the wellness sector, opening health and wellness clubs that offer advanced treatments like IV therapy, hyperbaric oxygen therapy, and red light therapy. These developments signal a growing recognition of the need for localized, convenient wellness interventions.

Accessible Pathways to Urban Well-being

While many of these high-end urban wellness facilities come with significant price tags and extensive waitlists, potentially mirroring the exclusivity of rural retreats, more accessible avenues for well-being are available. Public parks offer free access to green spaces, and community programs, such as the Sivananda Yoga Centre in Putney, provide complimentary yoga sessions weekly. Furthermore, initiatives like Peckham’s Community Sauna Bath offer concessionary pricing, starting at just £5, to mitigate financial barriers for attendees.

Beyond physical well-being, cities also offer rich opportunities for social connection, a critical component of mental health. Community-driven initiatives, such as the Black-founded birdwatching collective Flock Together and the Feminist Library in Peckham, foster a sense of belonging and provide vital social support networks. In many respects, these urban communities can offer a more readily available and integrated form of social support than isolated rural retreats.

The vibrant social and nightlife scenes of cities, when engaged in with moderation, can also play a significant role in physical and mental well-being. Activities like dancing, for example, have been scientifically proven to be beneficial for combating depression and fostering social bonding. Dr. Mikhail, Medical Director of Diagnostic and Longevity at Tramp Health, advocates for a holistic view of wellness, asserting that enjoyment and hedonism are not inherently at odds with health. "A few more years on this planet is not a good enough trade-off for a life without enjoyment," he remarks, emphasizing a balanced approach to life and health.

The Internal Journey: Permission and Self-Respect

Ultimately, the pursuit of well-being, particularly within the demanding rhythm of urban life, hinges on achieving a sustainable balance. "We’ve normalized exhaustion as evidence of ambition. We wear burnouts like a badge. Rest has to be earned and being calm can feel indulgent," observes Cariss. She contends that the primary obstacle to achieving well-being in the city is not a lack of information or readily available "hacks," but rather a fundamental lack of permission.

"Permission to rest, to admit when you’re struggling even when the world around you appears relentlessly productive," Cariss elaborates. "Real wellbeing is unphotogenic. It’s having difficult conversations. It’s going to therapy instead of pretending you’re fine." This highlights the internal, often unglamorous, work involved in cultivating true well-being.

In recent years, the wellness industry has experienced a significant commodification and aestheticization, often presenting an idealized and highly curated vision of health. However, the core of well-being remains an internal process, not something that can be purchased or outsourced. As Cariss aptly puts it, "You don’t need a rural fantasy to justify caring for yourself. You need small, repeatable acts of self-respect inside the life you already have." Historically, well-being practices were communal and accessible, encompassing shared meals, movement, rest, and conversation. These fundamental elements are, arguably, far more attainable and integrated within the fabric of a bustling city than within the isolated luxury of a high-priced rural retreat. The challenge, then, is not to escape the city, but to cultivate practices of self-care and self-respect within its existing structures and opportunities.