Spending 120 Minutes Per Week In Nature Will Have These 8 Benefits

Share this blog:

Spending time in leafy parks or taking a brisk hike might just be one of the best things you can do for your health each week. If you’re aiming for optimal well-being, clocking in at least 120 minutes in nature each week could be the key.

This isn’t just a rough guideline; it’s backed by scientific findings suggesting that this specific dose of nature time is linked to better physical and mental health outcomes (source). Here are 8 science-backed health benefits of spending 120 minutes in nature each week!

Enhanced Fitness

Engaging with nature offers you a unique opportunity to enhance your fitness levels. When you venture outdoors for activities like hiking or jogging, the varied terrain can help improve your muscular strength and stamina. Compared to indoor exercise, being active in nature requires your body to adapt to constantly changing environments — a factor that can lead to better balance and agility.

Plus, the fresh air and natural light boost your energy and focus, helping you to work out more effectively. Studies indicate that people who embrace outdoor exercise tend to stick with their fitness routines longer, due to the enjoyable backdrop and reduced feelings of exertion (source). So consider taking your workout outside to not just breathe better, but to really up your fitness game.

Improved Well-being

Spending time outdoors isn’t just a chance to escape from your daily routine; it’s a boost for your overall well-being. Ever wonder why a breath of fresh air feels so good? Research shows that just 120 minutes in nature a week can make a positive difference (source). That’s about the same length as watching a movie, except you’re swapping the screen for green scenes.

If you’re thinking you need to cram that time into one day, don’t stress. Breaking it down into smaller sessions works too. Whether it’s a morning walk, a weekend hike, or even lunch in the park, every minute counts.

Increased Vitamin D

When you spend time outside soaking up the sunlight, you’re helping your body produce vitamin D. This vitamin is crucial for your bones because it aids in calcium absorption. It’s not something you can get from the lightbulbs at home!

You don’t need to schedule lengthy sunbathing sessions; even a short daily break can make a difference. According to research, about 15 minutes three times a week may suffice for your Vitamin D needs (source). But remember, the line between beneficial and harmful sun exposure is fine – you want to enjoy the sun while being mindful of your skin’s health.

If you head out for your nature-time midday, you’ll be hitting the sweet spot where sunlight is just right for Vitamin D synthesis.

Better Sleep

Spending time surrounded by nature might just be the sleep aid you’ve been looking for. You know how after a day outdoors, you often sleep like a log? There’s a reason for that. It turns out that the natural light you soak in during outdoor activities helps to regulate your sleep patterns, syncing your internal clock with the sun’s schedule. This can lead to improved sleep quality when you tuck in for the night (source).

Moreover, being out in natural settings tends to boost your physical activity levels. Whether you’re hiking, swimming, or just taking a leisurely walk, your body burns energy, which helps you to feel naturally tired by bedtime. The calming effects of a natural environment can help reduce stress, meaning you’ll be less likely to toss and turn with worry.

Cognitive Function Boost

When you spend time in nature, your brain thanks you in several noticeable ways. For starters, your ability to focus sharpens. Ever feel like your attention is being ping-ponged at work or home? A dose of the outdoors might be just what you need to reset. In fact, research has found significant connections between time in nature and improved concentration (source).

And that’s not all. Your memory can also get a nudge from the greenery. Studies point to nature walks as a catalyst for memory performance, helping you remember details with more clarity. If you’re in need of some serious memorization, consider a stroll through the park.

Stress piling up? Nature’s got your back there, too. It turns out that soaking in the sight of trees reduces stress-related brain activity, leaving you more relaxed (source). You’ll find your mind feeling less cluttered, which in turn boosts your mental sharpness.

Vision Improvement

When you’re outside, away from the glare of screens and artificial lighting, your eyes get a chance to focus on distant objects. This natural practice of looking far into the horizon can help reduce eye strain, especially if your day job has you staring at a computer for hours on end.

Natural light is also a key player in maintaining healthy eyes. Bright outdoor light helps your eyes better adjust to different lighting conditions, improving your overall vision health (source).

Reduced Blood Pressure

Your blood pressure benefits too. Think of nature as your chill-out zone. This isn’t just feel-good chatter—there’s evidence. A study highlighted in Scientific American links a couple of hours in nature each week to lower blood pressure (source).

So how’s this work, you wonder? It’s about giving your stress response a break. You’re familiar with the city’s hustle and the non-stop pinging of your devices. In contrast, nature’s vibe is a gentle backdrop. It’s filled with the kind of soft, repetitive stimuli that are easy on your senses. When you’re out there, your body can downshift, kicking that high-pressure response to the curb.

Social Well-being

Spending time surrounded by greenery isn’t just a solo affair; it can greatly impact your social interactions. Picture this: You’re out in a park, and around you, people are having picnics, walking dogs, or playing frisbee. These are prime opportunities for you to engage, build communities, or even deepen relationships with friends and family who join you.

A study highlighted by Science Direct showed spending time in such environments each week could not only benefit your health but also help you feel more connected to your community (source). Take it as a chance to join local groups for hiking or bird watching – it’s a win for your well-being, and you’ll likely come away with a greater sense of belonging and more friends than you can count.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.