You’ve probably heard that a “breath of fresh air” can do you some good. But did you know there’s science behind that?
“It’s primarily related to the physical and mental benefits from being outdoors,” Mutual of Omaha Chief Medical Officer Dr. Manoj Pawar, MD, FAAFP said. “Keep in mind that the air itself really needs to be clean and free from pollution, which is typically more likely in nature.”1
Beyond the benefits of fresh air, outdoor recreation can be beneficial to your physical and mental health and well-being. Learn why from Dr. Pawar and Mutual of Omaha’s Wild Kingdom Protecting the Wild Co-Host Peter Gros. Plus, get tips on how to make the most out of your time in nature.
Why should we spend time outside?
It’s easy to get caught up in the daily grind — working on a screen, coming home to family responsibilities and getting ready to do it all again the next day. And oftentimes our daily routines revolve around indoor activities. But within our hectic lifestyles, it’s important to carve out time outdoors.
According to a recent study2, spending at least 120 minutes per week in nature is associated with better health and well-being.
“Take time to get outdoors. The benefits are great, and it doesn’t take much to realize them — 120 minutes per week is just under 20 minutes a day,” Dr. Pawar said.
How to increase your outdoor time
Incorporating time in nature into a busy schedule can seem overwhelming. So, keep it simple!
“You don’t have to buy a backpack and go hike Yosemite National Park,” Peter said. “Go to your garden and start planting or spend time out in your yard. Anything in nature that gives you balance.”
Check out five of Peter’s favorite outdoor destinations in the U.S. if you’re up for a hiking challenge!
Gardening is a great way to get outside, not only because it can be done right in your own backyard, but because it can lead to other health benefits.
“Gardening is an interesting situation, in that it’s been shown to improve mental well-being, physical activity and increase fruit and vegetable consumption,” Dr. Pawar said.3
Getting outdoors can also help your physical health.
“Spending time outdoors is a great way to start your journey towards better physical health,” Dr. Pawar said. “We tend to be more active when we’re outdoors, and as you might imagine, increased activity reduces your risk of chronic diseases: cardiovascular disease, diabetes and obesity.”4
As a wildlife expert, Peter’s favorite time spent outdoors is observing wildlife. He encourages folks to hit the trail and see wildlife in its natural habitat.
“Take a guidebook that identifies wildlife tracks,” Peter said. “Want to know where the deer are? Follow tracks. Look for signs of wildlife.”
For Dr. Pawar, time well spent outside includes walking on trails, enjoying his backyard and skiing in the winter months. He says these activities aren’t just great for our physical health, but mental health too.
“The benefits to our mental health from being outdoors are impressive,” Dr. Pawar said. “We’ve seen that time outdoors can reduce symptoms of depression and anxiety, improve mood or enhance our overall well-being.”5
Replace screen time with nature time
Beyond the benefits of increased physical activity and sense of well-being, time outdoors is beneficial because it’s time away from screens.
“We know that stepping away from our screens to take micro-breaks is essential for maintaining energy levels, productivity and performance,” Dr. Pawar said. “These small breaks also help with consolidating learning and solidifying new information, so they’re really important for healthy brain function.”6
Consider making your time outdoors a family activity. Getting children in nature at a young age can help build healthy habits that last a lifetime.
“The earlier kids get started spending time in the great outdoors the sooner it may become an important part of their lives,” Peter said. “Our young people are required to spend more and more time staring at screens. Physical time spent outdoors in our parks may bring a balance to their lives and one they can continue as adults.”
For more ideas, check out Peter’s tips for experiencing nature.
Sources
1 1Markozannes G, Pantavou K, Rizos EC, Sindosi OΑ, Tagkas C, Seyfried M, Saldanha IJ, Hatzianastassiou N, Nikolopoulos GK, Ntzani E. Outdoor air quality and human health: An overview of reviews of observational studies. Environ Pollut. 2022 Aug 1;306:119309. doi: 10.1016/j.envpol.2022.119309. Epub 2022 Apr 22. PMID: 35469927.
2 White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, Bone A, Depledge MH, Fleming LE. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019 Jun 13;9(1):7730. doi: 10.1038/s41598-019-44097-3. PMID: 31197192; PMCID: PMC6565732.
3 Gulyas BZ, Caton SJ, Edmondson JL. Quantifying the relationship between gardening and health and well-being in the UK: a survey during the covid-19 pandemic. BMC Public Health. 2024 Mar 14;24(1):810. doi: 10.1186/s12889-024-18249-8. PMID: 38486178; PMCID: PMC10941614.
4 Beyer KMM, Szabo A, Hoormann K, Stolley M. Time spent outdoors, activity levels, and chronic disease among American adults. J Behav Med. 2018 Aug;41(4):494-503. doi: 10.1007/s10865-018-9911-1. Epub 2018 Jan 30. PMID: 29383535; PMCID: PMC6031452.
5 Stock S, Bu F, Fancourt D, Mak HW. Longitudinal associations between going outdoors and mental health and wellbeing during a COVID-19 lockdown in the UK. Sci Rep. 2022 Jun 22;12(1):10580. doi: 10.1038/s41598-022-15004-0. PMID: 35732816; PMCID: PMC9216298.
6 Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. 2022 Aug 31;17(8):e0272460. doi: 10.1371/journal.pone.0272460. PMID: 36044424; PMCID: PMC9432722.
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