Spending 20 minutes outside every day sounds like a fairly simple thing to do, doesn't it? A little lunchtime walk, or a refreshing reset after work!
Just that short time being outside can be a game-changer for our physical and mental wellbeing - lowering stress hormones, easing blood pressure and improving gut health.
It can be easy to find excuses to stay indoors…the weather, not enough time, feeling tired, too busy…but believe me, the benefits of being outdoors make the effort worthwhile!
Here are 7 super reasons to go for it
Stress Reduction
Spending time outdoors can lower cortisol levels, reduce stress, and promote a sense of calm and relaxation. When you see green trees, smell pine and hear gentle rustling leaves or the sound of birdsong, your autonomic nervous system - a network of nerves controlling unconscious processes - responds instantly.
A UK study involving nearly 20,000 people found that those who spent at least a total of 120 minutes every week in greenery were significantly more likely to report good health and higher psychological well-being.
Time outdoors triggers our endocrine system and lowers levels of cortisol and adrenaline - the hormones that surge when you're stressed or anxious.
Cells that tackle viruses in the body are elevated after spending time outdoors, whether for an extended period outdoors or in short persistent bursts.
Vitamin D Boost
Exposure to natural sunlight for just 22 minutes a day provides a significant dose of vitamin D. It's an essential vitamin which is crucial for bone health, immune function, and overall wellbeing.
Improved Mood
Nature has a positive impact on mental health. As little as 20 minutes in a green space can elevate mood and reduce symptoms of anxiety and depression. Doctors in Scotland have even started prescribing 'eco-therapy' to patients!
Smelling nature is just as powerful as seeing and hearing it. The scent of trees and soil is full of organic compounds released by plants, which you then breathe in.
The smell of a pine forest can make you calmer within just 90 seconds!
Healthy gut benefits
As well as soothing your mind, nature can also help boost your microbiome as soil and plants are full of good bacteria. Breathing in certain ones can boost your mood; and the antimicrobial chemicals released by plants could help fight disease.
Energy levels
A short outdoor break can boost your energy levels. The combination of fresh air and physical activity stimulates the release of endorphins, leaving you feeling more alert and energised. A regular outdoor routine contributes to overall fitness and supports a healthy lifestyle.
Improved creativity
Time spent outside allows your mind to wander, or switch off from what has been clouding your mind and promotes creative thinking. You can maybe find a different perspective or a new idea.
Better Sleep Quality
Exposure to natural light during the day helps regulate circadian rhythms, promoting better sleep quality. A brief outdoor break can contribute to a more restful night's sleep; and can help you get your recommended 7 hours of sleep every night.
Even if you are unable to get outside regularly, it has been found that just the sights and smells can also have a beneficial effect.
Try an essential oils diffuser for a smell of the outdoors, a photo or screensaver of a forest or countryside scene, a vase of fresh flowers, or a regular gaze from a window if you have greenery outdoors. All these can help!
So, go for it! In whatever way you can, try to embrace some outdoor time and reap the benefits!
