The Phenomenal Benefits of Spending Time in Nature
Let’s be honest—we all spend too much time in front of screens each day. In fact, according to a 2016 Nielsen study, the average American stares at a screen_ for over 10 hours each day_.
Of course, this time isn’t spent just binging Netflix shows and scrolling on Facebook (although many of us do that too much too!). We have an ever-increasing reliance on technology to do most of the essential things in life. For many of us, working, paying bills, and even reading this newsletter requires using a computer or smart device.
Our Technology Is Keeping Us Inside More
With this dependence on screens and an increase in urbanisation, we’re spending less and less time outdoors. On average, Americans only spend 8 percent of their day outside. Unfortunately, we do this to our own detriment.
A large number of studies have shown what most of us intuitively know to be true: connecting with nature has positive effects on our mental health and overall well-being. So in today’s_ Longevity_, I want to take a few minutes to discuss some of the myriad health benefits of simply going outside and enjoying nature.
Why Going Outside Is Essential to Your Well-Being
There are so many great health benefits to spending time enjoying the outdoors that it’s impossible to list them all. But some of the more common benefits that researchers have found include the following:
Spending time in nature reduces stress. In fact, it can reduce your stress in two ways. First, being in nature helps you relax, unwind, and recharge, letting go of stress and negativity—especially when you take time to slow down, be fully present, and notice your surroundings. But nature can also promote positive emotions like peace, happiness, and optimism. And going outside at night can engender feelings of awe and connection as you gaze up at a starry sky.
Spending time outside boosts immunity. Just like we need to practice our skills to maintain proficiency, your immune system needs “practice” to maintain its optimal functionality. Many microorganisms found in nature fulfill this role, as they pose no danger to us but provide our immune system with a challenge, which in turn helps it prepare for more serious invaders.
Getting outside improves mental health. A 2015 Stanford study showed that participants who went for a 90-minute nature walk, as opposed to the same duration walk in the city, reported lower instances of rumination and showed a reduced amount of neural activity in areas of the brain linked to mood imbalances. It’s clear from studies like this one that getting outside and enjoying nature improves mood, promotes relaxation, and reduces anxiety and depression.
Time spent outdoors can improve your breathing. Depending on where you live, you may have to deal with air pollution, which can cause all sorts of respiratory issues. You may not be aware, however, that the air indoors can actually have two-to-five times the concentrations of pollutants as the air outside. The good news is this means spending time in natural green spaces can help lower your risk of respiratory disease.
Nature can improve your cognition_. _It’s been found that spending as little as 20 minutes in nature can improve concentration, cognitive function, and memory. Studies also suggest that spending time in nature can reduce the need for ADD/ADHD medications for children.
Taking a walk outdoors could reduce inflammation. Inflammation is one of the major enemies of good health, and it can lead to any number of adverse health outcomes. But at least one study showed a correlation between a weekly walk in the woods and lower levels of inflammation.
How Much Time Spent in Nature Is Enough to Realize the Benefits?
Now that we’ve reviewed just a few of the amazing benefits you can get by just spending time outdoors, the next natural question you might have is how much time is necessary to start seeing the benefits.
Fortunately, there is no magic number or minimum threshold. Even taking a five-minute walk in the park on your lunch break is going to help revive and refresh you, and you’ll see at least some of the many benefits listed above.
That being said, a team of researchers tried to answer this exact question in a study of 20,000 people spread out across the UK. They found that participants who spent at least two hours outside each week reported significantly better health and well-being than those who spent less time recreating outdoors.
Interestingly, this was true for every subgroup, including older people and those with chronic health issues.
Better yet, the study found the effects were the same regardless of the duration of individual outdoor sessions. In other words, going outside and enjoying nature for two hours once a week resulted in the same benefit as six 20-minute sessions spread throughout the week.
The Best Approach to Spending Time in Nature?
While getting outside two or more hours each week is certainly a great habit, it may be a tough target for some of us to shoot for. It could be a better approach to simply monitor how much time you currently spend enjoying nature and find ways to increase it slowly over time. This could include activities as simple as taking a short, daily walk on a trail near your house, having an occasional picnic lunch at a park with family or friends, or going on an annual camping or hiking trip in a state or national park.
In either case, the data is clear: the more time you spend in nature, the healthier you will be.
I trust that today’s blog post is a gentle push to help all of us spend a little more time enjoying nature, and a little less time staring at a screen. Your mind and body will appreciate it!