It turns out that “touch grass” is pretty good advice. 

Though many of us enjoy outdoor activities like hiking, camping or kayaking, spending time in nature can provide tangible benefits in day-to-day life. An emerging body of research is helping us to understand how our time outside improves our overall well-being. As the evidence mounts, one thing is for certain: experiencing our natural surroundings can demonstrably impact our lives. 

1. Going outside helps with stress and improves attention

Americans are going outside less and spending more time staring at screens. In fact, most of us are looking at our phones or computers for more than 10 hours per day. At the same time, 76% of Americans reported health issues due to stress. According to the American Psychological Association, stress and attention levels are intertwined – and nature is a balm for both. Experiencing the outdoors leads to lower stress levels and higher attention spans, which ultimately creates a good cycle of feeling and performing better. 

2. The outdoors can help alleviate conditions like depression and anxiety 

In a wide-reaching analysis of studies from 40 studies spanning 20 years, researchers found that greenspace exposure is linked to less severe symptoms and fewer incidences of mental health conditions like depression and anxiety. This doesn’t just apply to geographies known for their natural wonders. One study from the University of Pennsylvania found that after cleaning up and planting grass and other vegetation on vacant urban land, nearby residents reported a 41.5% decrease in feelings of depression. 

3. Outdoor activities are associated with better physical health 

There are straightforward benefits of spending time in nature, like an increase in Vitamin D. According to one study, about 22% of Americans have a Vitamin D deficiency. But there are broader health implications, too. An assessment of multiple studies indicates that sufficient time in nature is associated with lower blood pressure and improved cardiovascular health. It isn’t clear how the health benefits are derived, but research continues to confirm that we are healthier when surrounded by nature.

4. Nature provides us with a connection to our society

Studies show that time spent in nature can serve as a “buffer” that helps mitigate the negative effects for people who do not have much social connection like friends or family. In the simplest terms, even when people do not have satisfying human-to-human connections, living close to nature can still provide a sense of belonging. Additionally, outdoor spaces provide a setting where we can meet others — think dog parks, birdwatching areas or beaches — in a calming, organic environment. 

5. The experience can literally make life more meaningful 

Researchers are just beginning to understand the profound effects of what they call “awe.” Some might describe the feeling as a grounding, humbling, mystical or even ecstatic sense after witnessing the majesty of nature. This phenomenon has actually been shown to decrease materialism, increase civility and encourage generosity. It also helps people feel small, a counterintuitive notion that influences our sense of self. When we see that we are a part of something bigger than ourselves — and our day-to-day issues — our perspective can and does change.

But what if I don’t live near nature? 

Unfortunately, not all of us live within hiking distance to a picturesque waterfall or stunning mountain range. Even if we all had easy access to geographic gems, we don’t necessarily have ample time during the day to spend there.

Fortunately, researchers at Cornell have found that as little as 10 minutes a day can have positive benefits for people, and not just in “nature” as we might think of it. They studied areas like college campuses, urban parks, nature reserves and or any area with green and found that, measured against buildings and cement, the participants still showed positive effects from being outside.

Even then, there is evidence that “virtual nature” can even do in a pinch. In one study, students who were exposed to nature through pictures, videos and media conveyed through virtual reality headsets experienced less negative feelings like worry and panic. 

There are other ways to experience nature in urban environments, like simply growing plants in a balcony or backyard, or watching for birds while on a morning walk. Experts say that experiencing any of nature wherever you are is about mindfulness — explicitly focusing on the things around you when you are outdoors. 

In other words, whether you live near a beach or near a strip mall, find ways to experience nature a few minutes a day, every day, to reap health benefits.

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