Author Laura Ingalls Wilder once said, “Some old-fashioned things like fresh air and sunshine are hard to beat.”
Today we know how right she was.
A growing body of research shows that being in nature can reduce stress, improve mood and support physical health.
It turns out that getting outside can help keep you well inside.
Benefits of nature
Spending time surrounded by nature or in greenspaces:
Supports heart health. Research has shown that immersing yourself in nature can reduce cortisol levels, muscle tension, heart rate and blood pressure, all of which is good for cardiovascular health.
Reduces stress. Being outside regularly, even for short periods of time, can have a noticeable impact on your mental health. Studies show it can reduce stress hormones (such as adrenaline and cortisol) and increase feel-good hormones (dopamine and serotonin).
Boosts immune function. Increased exposure to sunlight helps your body produce vitamin D, which is vital for a healthy immune system. And being in nature can reduce inflammation, which supports immune health.
Supports bone health. In addition to boosting your immune system, vitamin D plays a part in keeping your bones strong and healthy because it’s essential for calcium absorption and bone density. Additionally, commonly enjoyed outdoor activities that are weight-bearing exercises, like walking, hiking and running, encourage bone growth and reduce the risk of osteoporosis.
Improves sleep. The importance of a good night’s sleep can’t be overstated. Researchers found that the mind-calming effects of being in greenspaces can help you decompress, which in turn can help you fall asleep and sleep through the night. And, because sunlight is more effective than artificial light at regulating circadian rhythms, being outside helps your body know when to sleep and when to be awake.
Improves concentration. It’s no secret that being unplugged is good for you. Add time immersed in nature and you may see improved short-term memory, better problem-solving and stronger focus. By reducing daily sensory overload and increasing feelings of calm and relaxation, you clear space in your mind to concentrate and focus more effectively.
Get started
The beauty of enjoying nature is you can start today, and it can be as simple as stepping outside. While nature immersion doesn’t replace traditional medical care, it can be an effective supplement to your overall treatment plan. Try these baby steps to get started:
Step outside and look around. Sometimes, just taking a few deep breaths and listening to birds singing or basking in the warmth of the sun on your face can do wonders. Consider enjoying your morning coffee outside or sit on your porch or deck with a good book.
Plan a short outdoor walk daily — and stick with it. Maybe it’s just to the end of your street and back, but that’s a great start. While you’re walking, make a point of being in the moment. Listen to the sounds around you, notice the grass and trees and clouds in the sky. Give yourself permission to let go of stressful thoughts — even if it’s just during the walk. In this case, quality is more important than quantity.
Get a houseplant or two. Since you can’t always be outside, plants let you bring the outdoors in. And you reap many of the same benefits as being in nature. Just the act of watering and caring for plants can reduce stress, while their air purification qualities can help with breathing and skin health.
Stream nature sounds. Stuck indoors? Tune into the sounds of nature via streaming services. Listening to a babbling brook or the trills of birds can have the same restorative and relaxing effects as being in nature. Studies also suggest that listening to sounds of nature can have positive effects on cognitive function, including concentration and focus.
Open your windows. Hearing the songs of birds in the morning or listening to crickets chirp as you fall asleep can lower stress hormones, which can help with depression and anxiety. Additionally, open windows help circulate fresh air, provide natural temperature and climate control, and can provide a natural mood boost.
Plan a local nature outing. Go to a garden center and find a plant that makes you happy. Or take a stroll in a local park. Take the kids to the playground. Find a vantage point that lets you take in a sunset or sunrise. You might be surprised how many convenient and local options you have for spending a little time outside.
Sources: Healthline, American Journal of Lifestyle Medicine, American Journal of Health Promotion, National Institutes of Health, American Psychological Association