The Scientific Benefits of Nature: How Spending Time Outdoors Can Improve Your Health

May 12th, 2023

By Amelia Harris

Staff Writer for Wake Up World

For centuries, human beings have found nature to be a source of awe and wonder. The beauty of nature, from its majestic mountains and flowing rivers to its intricate flora and fauna, has captivated our imaginations and inspired countless works of art and literature.

However, beyond its aesthetic appeal, nature also offers numerous benefits for our physical and mental health. From boosting our immune system to improving our mood and reducing stress, spending time outdoors can have a profound impact on our overall well-being.

Physical Health Benefits of Nature

Spending time in nature has proven to have several physical health benefits. Studies indicate that exposure to natural environments can help reduce the risk of chronic diseases such as type 2 diabetes and heart disease. In addition, research suggests that spending time outdoors can help lower blood pressure and improve cardiovascular health, which are essential factors in maintaining a healthy body. Furthermore, sunlight exposure during outdoor activities can help the body produce vitamin D, which is vital for healthy bones and a robust immune system. Therefore, incorporating nature into one’s lifestyle can have a significant positive impact on physical health. [1].

Mental Health Benefits of Nature

In addition to the physical health benefits, nature also has a significant impact on an individual’s mental health. Research indicates that spending time in nature can have a positive impact on the mind, reducing feelings of stress, anxiety, and depression. Exposure to nature has also been found to have a positive impact on cognitive function, including memory and attention, as well as promoting creativity and overall well-being. Spending time in green spaces or natural environments can promote positive emotions, reduce negative emotions, and improve mood. The benefits of nature on mental health are wide-ranging and offer a holistic approach to well-being, addressing both the physical and emotional aspects of an individual’s health.[2].

Nature as a Stress Reliever

Nature has been shown to have a profound impact on reducing stress levels in individuals. The calming effect of nature on the mind and body is believed to be one of the main reasons why spending time outdoors can promote relaxation and alleviate stress. Research has demonstrated that spending as little as 20-30 minutes in a natural environment can significantly reduce cortisol levels, a hormone associated with stress. Cortisol is often referred to as the “stress hormone” because it is released in response to stress, and prolonged elevated levels can have harmful effects on the body, such as high blood pressure and increased inflammation. By reducing cortisol levels, nature can help protect against these negative health effects and promote overall well-being. Additionally, the sound of nature, such as birds chirping or a gentle breeze rustling through the trees, has been found to have a soothing effect on the mind and can further enhance the stress-relieving benefits of being in nature.[3].

Nature as a Mood Booster

In addition to its stress-relieving benefits, nature has also been found to have a positive impact on an individual’s mood. Spending time outdoors can help alleviate symptoms of depression and anxiety, and even improve self-esteem. According to a study conducted by the University of Essex, just five minutes spent in nature can lead to significant improvements in mood and self-esteem. Researchers found that participants who spent time in nature reported feeling more positive and had higher self-esteem compared to those who spent time in an urban environment. The study also found that spending time in nature had a more significant impact on mood and self-esteem than engaging in physical activity or socializing. These findings suggest that even a short amount of time spent in nature can have a powerful effect on an individual’s well-being.[4].


Nature and Exercise

Spending time in nature provides the opportunity to engage in physical activities such as hiking, biking, swimming, and more, which offer numerous health benefits. Engaging in physical activities while surrounded by nature can improve cardiovascular health by increasing heart rate and blood flow, and may also help boost energy levels. In addition, these activities can help promote weight loss by burning calories and increasing metabolism. Exercise in nature has also been found to have a positive impact on mental health by reducing symptoms of depression and improving mood. Studies have shown that being physically active in natural environments can improve feelings of well-being and reduce stress levels, making it a great way to improve overall health and wellness. [5].

Nature and Immune Function

Spending time in nature is not only beneficial for physical and mental health, but it also plays an essential role in enhancing immune function. Researchers have found that exposure to the natural environment can stimulate the production of white blood cells, which are responsible for fighting off infections and diseases. These white blood cells, also known as leukocytes, are essential components of the immune system, and their production can be enhanced by exposure to nature. In addition, nature exposure can help boost the activity of natural killer (NK) cells, which are specialized white blood cells that target and destroy cancer cells and virus-infected cells. Thus, spending time in nature can be an effective way to boost the immune system and reduce the risk of infections and diseases. [1].

How to Incorporate Nature into Your Daily Life

There are several ways to incorporate nature into daily routines, and it’s important to find what works best for you. Taking a walk in the park during your lunch break is a great way to get some fresh air and clear your mind. It doesn’t have to be a long walk – even a 15-minute stroll can be beneficial. Going for a hike on the weekend can be a fun and adventurous way to spend time in nature, explore new trails, and challenge yourself physically.

Planting a garden in your backyard is not only a great way to connect with nature but also a rewarding hobby. It can also provide fresh produce and herbs for cooking. If you don’t have a backyard, consider planting a small herb garden in pots on your windowsill.

Going for a swim at the beach or lake is a refreshing way to cool off in the summer while enjoying the beauty of nature. Swimming can also provide a full-body workout and boost cardiovascular health. Finally, taking a camping trip with friends or family is a great way to immerse yourself in nature and disconnect from technology and the stresses of daily life. Camping can help you develop new skills, appreciate the beauty of nature, and make lasting memories.

So, spending time in nature offers numerous physical and mental health benefits.

How do you plan to incorporate nature more fully into YOUR life?


  1. Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental health and preventive medicine, 15(1), 9-17.
  2. Bratman, G. N., Daily, G. C., Levy, B. J., & Gross, J. J. (2015). The benefits of nature experience: Improved affect and cognition. Landscape and urban planning, 138, 41-50.
  3. Ochiai, H., Ikei, H., Song, C., Kobayashi, M., & Miyazaki, Y. (2015). Physiological and psychological effects of forest therapy on middle-aged males with high-normal blood pressure. International journal of environmental research and public health, 12(3), 2532-2542.
  4. Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental science & technology, 44(10), 3947-3955.
  5. Coon, J. T., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental science & technology, 45(5), 1761-1772. 

About the author:

Amelia Harris is a writer and eco-activist, interested in health and all things esoteric, with a passion for sharing good news and inspiring stories. She is a staff writer for Wake Up World.

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