Spending time in nature significantly boosts health, affecting physical and mental well-being for children and adults alike.
We can feel this innately anytime we’re able to get outside for a half-hour walk, to take in a sunrise, or sit under the stars. But we also have the studies to back it up.
Getting outside is good for us, on so many levels.
Nature exposure lowers stress, blood pressure, and cortisol, while enhancing immunity and mood. Regular exposure to natural environments improves cognitive function, memory, creativity and attention spans while reducing anxiety, depression and mental fatigue.
And even small doses of it can act as a mental reset button.
One study determined that as few as 20 minutes in nature improved children’s concentration and reduced their need for ADHD medications.
Brain imaging shows how much nature boosts health
Recently, Canadian and Chilean researchers examined brain-imaging studies to see the effect that small amounts of time in nature had on calming mental clutter and refocusing attention.
“As little as three minutes in a natural environment can lead to measurable changes, but immersive, real-world experiences and longer exposure are generally associated with stronger and longer-lasting effects,” said researcher Mar Estarellas of McGill University.
In short, if you only have a few minutes to get outside or immerse yourself in nature, take it.
And also look for other ways to increase your exposure.
Being an expert birdwatcher, for example, may alter the structure and function of your brain, enhancing cognition even as you age. And obviously it takes more time spent in nature to become an expert birder.
What’s your “NQ”?
Author Emily Murphy advocates for everyone knowing and boosting their Nature Quotient.
“Your nature quotient (NQ) is a measure of your understanding of the natural world, the dynamics at work within it, and your personal connectivity to nature,” she writes in her book, Grow Now. “It involves skills such as observation, curiosity, mindfulness, and empathy and compassion.”
Murphy asks questions about how much time you spend outside per week, what your touchpoints are with nature, how comfortable you are without your phone or Wi-fi, and how you feel about things like bugs and dirt.
Once you have some awareness of your NQ score, look for additional ways to boost it.
For example, if you work inside full-time during the week:
- Take your lunch break by the window or outdoors.
- Bring fresh flowers or houseplants into your space.
- Walk or bike to work.
- Host a walking meeting.
- Put on some headphones and listen to nature sounds while working or on a break.
- Include nature photos and pictures in your workplace.
- Use your favorite nature scene as a screensaver or background for virtual meetings.
And then when you have more time, find a local park or natural setting to visit. Look up county, state and national parks near you. Or just go sit near a tree and/or stream and take some deep breaths.
Plant or repot something.
Find a group to be active with outside.
Visit a local nursery that specializes in plants that are native to your area and support pollinators.
The possibilities are seemingly endless, even in urban areas. In what ways do you enjoy nature, and how else would you like to explore the natural world?
If you need help establishing healthy habits that stick, you may benefit from working with a coach. Amy Hoogervorst helps sandwich-generation women carve out space for meaningful self-care, so they can keep prioritizing who and what matters most. Subscribe to the Well Check newsletter below to learn more!