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Does spending time outside boost physical and mental health?
Does outdoor time improve mental health?
Can spending time outside improve your health?
Does time outside affect mental health?
Mar 4, 2024 · In addition to alleviating stress, Smith says research indicates that exposure to nature can be an effective coping strategy for those with chronic mental health conditions, including depression, anxiety, post-traumatic stress disorder (PTSD) and attention-deficit/hyperactivity disorder (ADHD).
Peter James, assistant professor at Harvard T.H. Chan School of Public Health, explains how being in nature can improve mental health and cognition. He offers tips on finding calm, active, and social outdoor settings and making nature a part of everyday life.
- Overview
- 1. Better breathing
- 2. Improved sleep
- 3. Reduced depression symptoms
- 4. More motivation to exercise
- 5. Mental restoration
- 6. Boosted immune function
- 7. Protection from short-sightedness
- 8. Improved emotional well-being
- The bottom line
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In all honesty, Mother Nature may find the indoor world pretty tough to compete with sometimes. After all, she can’t offer flat-screen TVs, air conditioning, or WiFi. But she might potentially offer something even more important: improved health, by way of a stronger immune system, better sleep, and reduced stress.
Spending time outdoors can boost physical and mental health in a range of ways. You don’t have to spend hours at a time outside before those benefits kick in, either.
According to a 2019 study that included data from 19,806 participants, spending at least 120 minutes in nature per week can significantly boost health and well-being. You can go for a 2-hour chunk all at once, or break it up into smaller daily segments — the benefits still hold.
Even without any greenery around, spending time in sunlight and fresh air may help you feel better in mind and body.
Air pollution can trigger allergies, asthma, and other respiratory diseases, which you may already know. It might surprise you to learn, though, that indoor concentrations of air pollutants are often two to five times higher than outdoor concentrations.
But spending more time in natural green spaces could help lower your risk of respiratory concerns.
One 2016 study examining the relationship between local greenery and mortality risk followed 108,630 women for 8 years. Compared to people with the least greenery in their neighborhoods, people with the most greenery were 34 percent less likely to die from respiratory diseases.
You’ll generally find the freshest air in places with high air circulation. For example, camping in an open field may give you more relief from pollution than resting along a river walled in by skyscrapers and factories.
Typically, your body’s internal clock follows the sun, making you feel awake during the daytime and sleepy at night. Although artificial illumination can mimic natural light, direct sunlight has 200 times the intensity of office lights in a closed room. As a result, sunlight affects your circadian rhythm more than electric light.
Exposing yourself to sunlight can improve your sleep by:
•helping you feel more tired at night
•shortening the time it takes to fall asleep
•improving the quality of your rest
The nice thing about sunlight? It doesn’t cost a thing. To get a daily dose, you only need to step outdoors.
Sunlight can often help ease depression symptoms like low mood and fatigue.
Light therapy can help treat both major depression and seasonal depression. If you have seasonal depression, you may notice improvement after a few days. If you have major depression, it may take up to 2 to 5 weeks before you notice improvement.
Experts still aren’t completely sure how sunlight affects depression.
Some people believe sunlight has a protective effect since it can help your body produce vitamin D. It’s also possible that sunlight improves sleep, which in turn reduces the severity of depression symptoms.
Working out in green spaces could help boost your motivation to exercise in the future, in part because outdoor exercise can:
•offer a nice change of pace from gyms and make physical activity more interesting and enjoyable
•make it easier to socialize, as many gyms have unspoken rules about not chatting to the person on the treadmill next to yours.
•feel easier and less strenuous, according to 2013 research suggesting people who walk outside tend to exercise at a greater intensity and report less exertion
The modern world contains plenty of intrusive stimuli — flashing screens, vibrating phones, rumbling roadways — that compete for our limited attention. This ongoing overstimulation may raise your stress levels without you even realizing it.
The natural world, on the other hand, can offer a mental and emotional refuge when you need to unwind and recharge. In nature, soothing attractions for your senses, from the perfume of flowers to the music of bird song, can hold your attention without draining your mental energy.
Expert guidance suggests you’re less likely to contract the virus that causes COVID-19 (SARS-CoV-2), not to mention other viruses, when outside. That’s because air circulation can dilute the presence of viruses in the air. In fact, according to 2021 research, the chances of transmission are 18.7 times higher indoors than outdoors.
Even ignoring the pandemic for the moment, spending time outdoors can still help your immune system function optimally. Microorganisms found in nature that aren’t dangerous can run practice drills with your immune system, in a manner of speaking, to help prepare it for more serious infections.
If you live your life in a completely sterile environment, your immune system can lose its ability to recognize what is and isn’t dangerous. It may then set off a red alert for any microorganism it comes across, which can lead to chronic inflammation.
So, while soap is a wonderful invention, getting muddy once in a while can be good for you, too.
There’s some evidence to suggest children who spend plenty of time outside have a lower chance of developing myopia, or nearsightedness.
One 2020 study included 10,743 children between the ages of 9 and 11 in Taipei. Researchers found that children who spent more time outside at recess were 22 percent less likely to develop myopia than their peers.
Increasing the eye-work distance when doing close-up work and taking a break after 30 minutes of close-up work also offered some protection.
Experts have suggested a few potential reasons why spending time outside might help protect against myopia:
•Natural light offers a brighter and richer collection of light wavelengths to see with.
•The outdoors lets your eye practice looking at objects from various distances.
What about virtual nature?
Soundscapes and photographs can offer an appealing backdrop that may help improve your mood and state of mind. Still, they can’t completely replace actual time spent in nature. Evidence suggests it may not simply be the color green, or the sound of ocean waves, that boosts your mood. Being present in nature, with all of its sights, sounds, smells, and textures mixing together, appears to affect emotions more strongly than a virtual replica. Was this helpful? Going outside at night can also leave you with a sense of awe and connection with the world. Plus, the drop in noise and light can help you focus on the world around you more easily. If you’d like to forge a deeper or more spiritual connection with the nighttime natural world, consider nocturnal activities like stargazing or night fishing.
It’s easy to forget sometimes that a whole world really does exist outside your window.
Making a habit of spending regular time outdoors, especially in nature, can do a lot to boost physical and emotional wellness. It can also go a long way toward strengthening your bond with the planet, or Mother Nature herself.
Spending time outside can improve your breathing, sleep, mood, exercise, and more. Learn how nature can boost your physical and mental health and well-being with examples and tips.
- Emily Swaim
- Sarah Garone
- Reduced cortisol. Cortisol, a hormone produced by the adrenal glands, is known as the stress hormone. When it comes to mental health, it’s best for the body to produce just enough — and not too much.
- Lower blood pressure and heart rate. Blood pressure and heart rate aren’t just a window into your cardiovascular health. They’re also important measures of stress in the body.
- Increased vitamin D. Research from 2018 estimated that about 42 percent of American adults are deficient in vitamin D. Many kids don’t get enough of this nutrient, either.
- Better sleep. If you or your child gets poor sleep, you know how disruptive it can be for your entire household’s well-being. “If you’re having trouble sleeping, you might feel more anxious, depressed, irritable, or on edge,” says Gary Fedoroff, the director of experiential learning for Newport Healthcare.
Jul 7, 2021 · Key points. Outdoor time promotes psychological wellbeing and improves physical health, research suggests. Nature-based therapies, like wilderness therapy, might promote recovery from...
Jul 26, 2021 · Spending time outdoors is good for your mental health and overall wellbeing. While many people missed out on these benefits as they stayed at home more during the COVID pandemic, there are ways to safely get outside.
Sep 19, 2024 · Siegel: Professor Eliassen, if someone can’t get to green space, or if you’re living in a big city like Boston, how should people try to make sure for their own health that they get outside? Eliassen: There are opportunities probably in your neighborhood, so look into those opportunities.
