Healthy Aging
The Rejuvenating Power of Nature: Tips for Boosting Your Health Outdoors
Spending time in nature can reduce stress, improve focus, and give your mind time to recharge. Discover how getting outdoors can support your overall well-being.
Nature supports our mental and physical health. Spending time outdoors can impact on our ability to cope with stress, anger, and other distressing emotions. It also strengthens our immune system and helps regulate our sleep patterns.
Two hours a week will help you reap the health benefits. 120 minutes broken into 20-30 increments can help you get the health benefits of spending time in nature.
Nature can help reduce stress and improve focus. Spending time outdoors allows your mind to recharge. This lowers stress levels and boosts concentration and attention.
Have you ever considered the health benefits of being outdoors? With so much of our day spent glued to screens, we often miss out on one of the most effective ways to boost our health: spending time in nature!
Spending time outside isn’t just about getting fresh air—it’s a proven method to improve mental and physical health. Yet, our research shows that only 37% of the general population is spending time in nature on a consistent basis.1 This means that most of us aren’t taking full advantage of the many benefits the great outdoors has to offer.
So, if you’re someone who is busy and “screen-bonded” and are seeking simple ways to improve your health, exploring how nature supports your physical and mental wellbeing is an excellent place to start.
1. Mental health benefits
Spending time in nature can work wonders for your mental health. Research from Mind shows that outdoor time can reduce anxiety and anger while improving confidence, self-esteem, and even easing feelings of loneliness.2
Whether it’s a peaceful walk in the park or sitting beneath a shady tree, connecting with nature gives your mind the break it needs to feel more grounded and emotionally balanced.
2. Physical health benefits
Nature also supports physical health in surprising ways—more than just boosting physical fitness. Fresh air and sunlight help your body regulate its internal clock, improve sleep, and provide a healthy dose of vitamin D.
Even the air you breathe outdoors can be beneficial for your health. Plants release organic compounds into the air, called phytoncides, which can strengthen our immune system.3 Time spent in nature isn’t just relaxing, it also supports our bodies’ defenses.
3. Stress relief and better focus
According to UC Davis Health, spending time outdoors can significantly lower stress levels and allow our brains to recharge.4 Green spaces have also been linked to improved focus and attention, both of which can be negatively affected by unmanaged stress.
Think of nature as the ultimate reset. Just 20 to 30 minutes outside can help you return to your day recharged and renewed.
How to spend more time in nature
Even with a busy schedule, spending time in nature can be a part of your daily life if you’re intentional about it. Try the following:
- Eat outdoors: If possible, try having a meal outdoors on your porch, balcony, or in your yard. Bonus points if you invite someone to join you—social connection adds another layer of health benefits.
- Try outdoor hobbies: Try gardening or birdwatching—or take an indoor hobby outside. For instance, your yoga practice may make it to your patio or the park rather than your living room. Get creative, there are countless ways to enjoy the outdoors.
- Take a daily walk: Visit a park, stroll through your neighborhood, or try a new hiking trail. Try to be fully present while walking, as you will feel more at peace and connected to nature, which naturally motivates you to want to repeat this behavior.
- Bring nature inside: If it isn’t safe to spend time outdoors, or the weather keeps you inside, try adding houseplants and nature-themed art to your home. Even looking at images of nature can help you feel connected with it.
How much is enough to reap the benefits?
Two hours a week in nature is enough to reap the health benefits.5 The good news is you don’t have to do it all at once—breaking it into 20-30 minute sessions makes it easy to incorporate time outdoors into your routine.
Bottom line
Nature is one of the most accessible ways to improve your health. Whether you’re having a meal outside, tending to your garden, or going for a scenic walk, spending time outdoors can help you cope with stress, feel calm, and have more meet life’s demands.
So, the next time you need a reset, step outside, and pay attention to how much better you feel afterwards.
- Transamerica Center for Retirement Studies. An Uncertain Future: Retirement Prospects of 4 Generations (25th Annual Transamerica Retirement Survey of Workers). June, 2025. https://www.transamericainstitute.org/docs/research/generations-age/uncertain-future-retirement-prospects-four-generations-survey-report-june-2025.pdf
- “Nature and Mental Health.” Mind, April 2025. https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/
- Frysh, Paul. “Health Benefits of Being in Nature.” WebMD, reviewed by Zilpah Sheikh, MD. https://www.webmd.com/balance/ss/slideshow-health-benefits-nature
- “3 Ways Getting Outside Into Nature Helps Improve Your Health.” Cultivating Health, UC Davis Health, 3 May 2023. https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05.
- Lardieri, Alexa. “Study: Spending 2 Hours in Nature a Week Promotes Health and Well-Being.” U.S. News & World Reports, 13 June 2019, U.S. News & World Reports, https://www.usnews.com/news/health-news/articles/2019-06-13/study-spending-2-hours-in-nature-a-week-promotes-health-and-well-being
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