Prioritizing your health isn’t only about how you spend your time. Where you spend your time can also make a difference — especially if you spend it in nature.
The extent of nature’s healing powers isn’t completely understood. However, one thing is clear: Spending time in a natural environment can affect humans mentally and physically.
Here’s what you need to know about nature’s impact on your health:
Health benefits of being outside
According to the American Psychological Association (APA), spending at least two hours per week out in nature can have benefits for both your physical and mental health. Whether you head outside for a two-hour session or break it into smaller events, you’ll get the benefit.
Spending time in nature may benefit your health in many ways, including:
Boosts immune system
Being in nature can support immune health in a couple of ways. Any time you are outside — rain or shine — you expose yourself to vitamin D, which is good for your immune system and your bones. Lower vitamin D levels are linked to a higher risk of viral infection.
Time spent “forest bathing” — immersed in the forest atmosphere — is especially good for your immune system. The forest air you breathe in is full of phytoncides, chemicals shed by forest plants. Phytoncides’ antifungal and antibacterial qualities stimulate your body to increase the white blood cells responsible for fighting tumor- and virus-infected cells.
Enhances cognitive function
Exposing yourself to green space can benefit your cognitive abilities in the short- and long-term. But just being outside isn’t enough — you need to be in a natural and peaceful environment. Urban settings require you to use your attention to overcome the stimulation of the environment, and your cognitive abilities can suffer.
Spending time in nature can also spark creativity. Research suggests that nature stimulates curiosity and helps recharge your focus and attention, which is critical when developing new ideas.
Improves heart health
Spending time in nature can help your heart be healthier by increasing your movement and reducing stress. Time in a natural environment also seems to have a direct effect on your heart’s function, specifically your heart rate and blood pressure. Many studies report overwhelming evidence that time in nature decreases blood pressure levels regardless of whether you typically have hypertension (high blood pressure).
Promotes better sleep quality
Exposure to natural light every day — especially first thing in the morning — can help regulate your circadian rhythm, which is your body’s natural 24-hour cycle. When your internal clock is naturally aligned with the day and night cycle, it can improve the quality of your sleep and how alert you are during the day.
Reduces stress
Studies show that spending time in a green space or natural environment can help reduce psychological stress. Just 20 minutes spent in any space that evokes nature can significantly reduce cortisol (stress hormone) levels. But fully immerse yourself in a natural environment for 20 to 30 minutes for the greatest drop in cortisol. After that, cortisol tends to level out.
Stimulates physical activity
Exercising in nature offers a different experience than working out indoors. A better experience can potentially lead to increased motivation to stick with an exercise routine. As a bonus, people tend to work out for a longer period and at a higher intensity when they exercise in nature.
Supports mental health
Surrounding yourself with nature can improve your mood and reduce the symptoms of anxiety and depression. It can alter the brain activity in your prefrontal cortex — the part regulating emotions.
Green space can also have a protective effect on depression risk. Researchers say that people who spend five or more hours outside on weekends tend to have a lower risk of mild depression than people who spend less than 30 minutes outdoors.
Tips for spending more time outdoors
Getting out into the wild offers the most benefits for your health. However, according to the APA, any green space, even within an urban environment, is better than spending no time in nature.
To incorporate more nature into your life, consider these tips:
- Explore your community: Look for hiking trails and parks that you may not have visited before.
- Get an outdoor hobby: Try gardening or birdwatching for added motivation to be outside.
- Start small: Even a 5-minute nature walk can be beneficial for your mood.
- Volunteer for a local park or environmental club: You’ll get to spend time outside and may make some like-minded friends.
