The benefits of getting out amongst nature are undeniable—it can strengthen your immune system, improve sleep, reduce stress, and support mental health. Being outdoors can benefit your physical and mental health in many ways. And you don't need to spend hours outside to feel the positive effects - it can work even with short outdoor breaks.
According to the Environmental Protection Agency, adults and adolescents in the U.S. spend over 90% of their time indoors and more than seven hours a day looking at screens.
Too much screen time and not enough outdoor time can lead to mental health issues like depression and anxiety. On the other hand, spending time in nature can greatly improve health. It can strengthen the immune system, improve sleep, and reduce stress.
Being outdoors can benefit your physical and mental health in many ways. And you don't need to spend hours outside to feel the positive effects - it can work even with short outdoor breaks.
This article will explore the benefits of going outside and more.
How Does Being In Nature Benefit Your Health - Especially Mental Health?
Spending time in nature has many health benefits, from better breathing to a good night's sleep. Here are some benefits of going outside and enjoying more time in green spaces.
Benefits of Nature: Better Breathing
Did you know air pollution can trigger asthma, allergies, and other respiratory issues?
While most people consider pollution only in the outdoor atmosphere, indoor air can actually be two to five times more polluted than outdoor air!
However, spending time in nature and green spaces can help lower your risk of respiratory problems. According to one study, people who lived near more green space had a 34% lower risk of dying from respiratory diseases than those with the least green space exposure.
You'll find fresh air in areas with high air circulation. For instance, open natural environments like fields or parks often have cleaner air than urban environments surrounded by skyscrapers and factories.
Benefits of Nature: Improved Sleep
Your body's natural clock, or circadian rhythm, usually follows the sun, making you alert during the day and sleepy at night.
While artificial light can mimic natural light, it's not nearly as effective as real sunlight, which is 200 times brighter than indoor lighting.
Spending time outdoors helps regulate your circadian rhythm, which can improve your sleep quality by making you feel naturally tired at night, helping you fall asleep faster, and enhancing overall rest quality. Sunlight exposure doesn't cost a thing! For a daily boost, just step outside.
Remember, sunlight must enter your eyes to adjust your sleep cycle. So, a sunny walk on the beach may benefit your sleep more than napping in a shaded forest area.
Benefits of Nature: Reduced Depression & Anxiety Symptoms
Spending time in green spaces and getting natural sunlight can help lower anxiety and depression symptoms, such as fatigue and low mood.
Light therapy helps treat both major and seasonal depression. For example, while you may see improvements after some days if you treat seasonal depression with light therapy, treating major depression may take anywhere between 2 to 5 weeks.
Experts believe sunlight may help because it boosts vitamin D production and improves sleep, which can reduce symptoms of depression.
If you feel low on energy, you can still easily get sunlight. Try soaking up some rays while having lunch, reading, or simply relaxing outside. But don't forget the sunscreen!
Benefits of Nature: More Motivation to Exercise
Spending time outdoors while working out can help boost physical activity and motivation to exercise in the future. Outdoor exercise can:
- Provide a refreshing change from the gym and make physical activity even more enjoyable and interesting.
- Feel less strenuous and easier. Research suggests that people who walk or exercise outdoors tend to workout harder without feeling more tired.
Outdoor exercise can also be a great way to connect with others. Unlike in a gym, you can freely chat with friends or family, making it a social and relaxing experience. You don't need to run a marathon to reap the benefits of nature exposure!
Whether you're gardening, playing with your dog, or even washing your car, spending time in natural spaces boosts mental health, lowers anxiety, and promotes emotional well-being.
Mental Restoration: How the Natural World Can Bring Mental Health Benefits
The constant stimuli in today's modern world - such as buzzing phones, flashing screens, and busy roads - can cause mental distress by raising your stress levels.
On the contrary, spending time in the natural environment can offer a refreshing escape, helping you unwind and recharge. Natural spaces, with calming scents like flowers and soothing sounds like birdsong, can engage your senses without exhausting your mental energy.
To make the most of it, consider slow-paced, contemplative activities such as hiking in the woods or kayaking on a lake.
Enhance Immune Function
Research also suggests that being outdoors, particularly in green spaces, can enhance immune health.
One experimental research found that virus transmission rates are 18.7 times higher indoors than outdoors, as natural environments provide better air circulation that dilutes virus particles, including the one that causes COVID-19.
In addition to reducing exposure to viruses, spending time outdoors can strengthen your immune system. Exposure to the diverse microorganisms in nature gives your immune system the practice it needs to fight off infections, helping to maintain good health.
If you always stay indoors or in overly sterile environments, your immune system may start to react strongly to harmless microorganisms, which could lead to chronic inflammation.
Protects from Short-Sightedness
Some research shows that children who spend more time in green spaces are less likely to develop nearsightedness or myopia. In a 2020 study of 10,743 children in Taipei, researchers found that kids who spent more time outside at recess had a 22% reduced risk of myopia.
Besides time spent in nature, keeping a good eye distance during close-up work and taking breaks every 30 minutes can also help. Experts suggested some potential ideas about why outdoor time may protect against nearsightedness. These include:
- Natural light provides a wide range of wavelengths that benefit vision.
- Being outdoors lets kids practice looking at things from different distances, which can improve eye health.
- Natural light may stimulate the retina to produce dopamine, which helps prevent the eyeball from stretching in ways that can blur vision. Though this theory has mostly been tested in animals, it shows promising potential.
While the potential benefits only apply to children with growing eyes, it can reverse short-sightedness in adulthood. Getting children to spend time in nearby nature through activities such as playing catch, swimming, or sledding may help keep their eyes healthier—and it's a great way for families to bond.
Improved Emotional Well-Being
Spending time in the natural world can help reduce fear, sadness, or worry and promote positive emotions such as happiness, peace, and optimism.
Try nighttime outdoor activities like stargazing or night fishing to feel a deeper connection to the natural environment. These experiences can give a sense of awe and connection with the world, while the quieter surroundings make it easier to focus on your thoughts and emotions.
But What If You Live In a City Without Enough Green Spaces?
According to the World Health Organization (WHO), more than half of the world's population lives in urban areas today - and the number is expected to increase to 68% by 2050.
With more people in cities, urban settings face unique challenges, from crowded housing and unreliable public transport to pollution and limited access to green spaces.
These urban spaces, often filled with buildings and traffic, can make it hard for people to find places with trees, plants, or water that help them feel connected to nature. Living in a busy city brings excitement but can also add stress. The constant noise, fast pace, and crowded areas can overwhelm the senses, affecting mental health and adding to the pressures of urban life.
For those who struggle with mental health problems or combat stress, finding even a small patch of nature in urban settings can be a powerful way to feel refreshed. A quick escape into urban nature, like a quiet park or a small green area, may help relieve stress and lift your mood. Even if a full retreat into nature isn't possible, you can still find moments to relax in urban areas.
Try spending a few minutes in a nearby park, sitting under a tree, or enjoying the calming sight of a pond. Taking a purposeful five-minute break in these environments can clear your mind and make you feel more energized and focused for the rest of the day. Technology, though useful, can be a distraction from these natural escapes. Phones, texts, and social media demand attention, pulling you away from the present moment.
So, experts suggest leaving your phone behind when exploring green spaces to fully enjoy the benefits of nature and experience the peace that urban nature has to offer.
6 Easy Ways to Spend More Time Outdoors
There are numerous ways to explore the great outdoors. Being in the natural world is an excellent, budget-friendly way to enjoy and pass the time. Before you head out, don't forget to put on broad-spectrum sunscreen.
Here are some easy ways to enjoy outdoor time.
Exercise Outdoors
Getting active outside is a perfect way to enjoy time in nature. Make sure to try these activities when outside:
- Walk
- Run/jog
- Yoga
- Hike
- Bike ride
- Recreational sports
Forest Bathing
Forest bathing, or "Shinrin-yoku," is a Japanese practice from the 1980s that encourages people to take deep breaths and connect with nature to reduce stress and improve mental well-being. You can forest bathe simply by standing in the forest, focusing on the sounds, smells, and sights around you.
Each experience is unique. For instance, in Hawaii, you may enjoy the scent of flowers and ocean breezes, while in Kenya, you may marvel at rare plants and animals. Embrace what makes each place special as you connect with the natural world.
Visit a Local Park
Local parks are ideal for spending time outdoors and getting physical activity. Many parks offer walking paths, lakes for fishing, outdoor workout equipment, and picnic spots, providing great opportunities for fresh air and time with loved ones.
Try Gardening
Gardening is a relaxing way to connect with nature, whether you grow vegetables or tend to flowers. Older adults especially benefit from time spent in the garden. If you love birdwatching, you can add a birdhouse, birdbath, or feeder to attract local birds and create a peaceful space in your yard.
Pass Time By The Water
There are various ways to spend time in nature that don't involve greenery, such as spending time in or near the water. Some ways to spend time by the water include:
- Fishing
- Kayaking
- Canoeing
- Swimming
- Beach walks
- Boating
- Paddleboarding
- Rafting
Socialize Outdoors
Because of the wonderful benefits nature can bring, many stores, restaurants, and pop-up events are taking to the streets. The next time you want to shop, visit a local brewery that resides outside or walk around an outlet mall.
Also, be sure to check your local listings for special outdoor events, such as concerts, farmer's markets, flea markets, sporting events, and other timely activities.
How Much Nature Do You Need?
Research shows that even short trips outdoors can boost well-being. However, certain amounts and types of outdoor time seem to help even more.
A 2021 study found that 20-90 minute sessions in nature were especially good for mental health. Gardening, nature therapy, and exercise in green spaces are some activities that work best for adults.
In a large survey, people who spent at least two hours a week outside - whether in one long outing or a few shorter ones - reported better health and happiness than those who didn't go outside.
If two hours seems too long, experts suggest aiming for a minimum of 15 minutes daily. Longer outdoor time offers added benefits. So, each week, try to spend an hour outside doing something you enjoy.
Conclusion: The Benefits of Nature are real!
Adding more nature to your life doesn't require drastic changes. Even short trips outdoors can positively impact your mind, body, and well-being. It offers wonderful benefits, from reduced stress and an improved immune system to greater happiness and emotional resilience.
Make small changes and intentionally spend time outside. This way, you can enjoy the healing and rejuvenating powers of the natural world. So, step outside the next time you feel stressed, overwhelmed, or need a break, and let nature work its magic.
