Health Benefits of Spending Time in Nature: 8 Science-Backed Benefits

Feeling stressed, tired or stuck at your desk? One of the simplest, cheapest health habits is also one of the best researched: spending time outdoors in green spaces. Below are eight science-backed health benefits of spending time in nature, how much nature time you actually need and easy ways to fit it into a busy workday.

1. 8 Health Benefits of Spending Time in Nature

1.1. 1. Lower Stress

Nature is a natural stress reliever. In a 2019 study in Frontiers in Psychology, 20–30 minutes of sitting or walking in a place that felt like nature gave the biggest drop in the stress hormone cortisol.

1.2. 2. Better Mood and Less Rumination

A Stanford study published in PNAS found that a 90-minute walk in a natural area reduced rumination – repetitive negative thinking – and activity in a brain region linked to depression risk, while a walk along a busy road did not.

1.3. 3. Sharper Attention and Memory

Nature gives the tired, focused mind a break. In a well-known University of Michigan study, participants did better on attention and memory tests after a walk in an arboretum than after a walk through city streets.

1.4. 4. More Creativity

In a study in PLOS ONE, people who had spent four days hiking in nature, away from their devices, scored about 50% higher on a creative problem-solving test than people who had not yet left. Walking helps creativity too – see the benefits of walking.

1.5. 5. More – and More Enjoyable – Physical Activity

Parks, trails and forests invite walking, cycling and play. A systematic review in Environmental Science & Technology found that exercising outdoors in natural environments was linked to more energy and revitalization and less tension, anger and depression than exercising indoors – and people said they were more likely to do it again. That matters, because the WHO recommends 150–300 minutes of moderate activity a week for adults.

1.6. 6. Better Heart and Metabolic Health

A large review of more than 140 studies linked greater exposure to green space with lower cortisol, heart rate and diastolic blood pressure, and with a lower risk of type 2 diabetes and of death from cardiovascular disease.

1.7. 7. Better Sleep

Daylight, especially in the morning, helps set your body clock, which supports better sleep at night. Time outdoors is the easiest way to get it – even on cloudy days, outdoor light is much brighter than indoor lighting. Read why your autumn wellness plan should be built around daylight.

1.8. 8. A Possible Immune Boost

Small Japanese studies on "forest bathing" (shinrin-yoku), led by Dr. Qing Li, found increased activity of natural killer cells – part of the immune system – after trips to the forest. The studies were small, so this is promising rather than proven.

2. How Much Time in Nature Do You Need?

A study of nearly 20,000 people in England found that people who spent at least 120 minutes a week in nature were significantly more likely to report good health and high wellbeing than people who spent no time in nature. It did not matter whether the time came in one long visit or several short ones. That is about 20 minutes a day – a lunchtime walk in the park.

3. Easy Ways to Get More Nature Time

Take a lunchtime walk in the nearest park, even for 15–20 minutes.
Move meetings outside. Read how our team made walking meetings a daily habit.
Change your commute. Walk or cycle part of the way – see the car-free commute challenge.
Bring nature indoors. University of Exeter research found that adding plants to lean offices increased productivity by about 15%.
Plan weekend outings – a hike, a forest walk or a bike ride with family or friends.
Turn it into a team challenge. A walking challenge or a virtual journey in a distance challenge gives everyone a reason to head outside. For ideas, see 5 summer engagement ideas.

4. Stay Safe Outdoors

Dress for the weather, protect your skin from the sun, drink enough water and take extra care in heat. Read how to stay safe while exercising outdoors in the heat. In darker months, wear something reflective – and check out 10 hacks to stay active when the days get shorter.

5. Frequently Asked Questions

5.1. What are the main health benefits of spending time in nature?

Lower stress, better mood, sharper attention, more creativity, more physical activity, better heart health and better sleep.

5.2. How long should you spend in nature?

Research suggests at least 120 minutes a week, for example 20 minutes a day. Even 20–30 minutes at a time can lower stress.

5.3. Does a city park count?

Yes. Urban parks, tree-lined streets, gardens and waterfronts all count as green or blue space.

5.4. How can companies encourage employees to get outside?

Encourage lunch breaks and walking meetings, and run team walking or distance challenges. Book a demo to see how YuMuuv can help.

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