The Health Benefits of Time in Nature
- Jennifer Nicholson
- 7 hours ago
- 3 min read
Human beings aren’t designed to spend all day indoors, but due to the way modern lives are designed, many of us do.
Between work, commuting and screen time, it’s easy for time outside to slip down the priority list. The challenge is that regular contact with nature isn’t just “nice when you can get it”. It plays an important role in supporting both physical and mental health.
The encouraging part? You don’t need to live in the countryside or spend hours outdoors to feel the benefits.
What counts as “time in nature”?
When we think about nature, it’s easy to picture forests, coastlines or mountains. But in reality, nature is much broader than that.
It can include:
Parks, woodlands and beaches
Rivers, lakes and canals
Tree‑lined streets
Gardens, green spaces or even indoor plants
Research shows that even small or everyday interactions with nature can make a difference to how we feel.
The mental health benefits
One of the most noticeable effects of spending time in nature is how it can improve mood.
Being outdoors has been linked with:
Reduced stress and anxiety
Improved mood and emotional wellbeing
Better ability to cope with everyday pressures
Spending time in green spaces has also been shown to support mental wellbeing more broadly, with people who feel more connected to nature often reporting higher levels of happiness.
Part of this comes down to how nature affects the brain. Natural environments can give our attention a break from constant stimulation, helping reduce mental fatigue and improve focus.
There’s also evidence that simply being in natural settings can lower levels of stress hormones in the body, helping us feel calmer and more balanced.
The physical health benefits
Time in nature doesn’t just affect how you feel - it supports how your body works too.
Regular exposure to green space has been linked with:
Better heart health and lower blood pressure
Improved sleep
Lower risk of some long‑term health conditions
Stronger immune function
Some of these benefits come from being more active outdoors, but there are also direct effects from the environment itself - including fresh air, natural light and the calming impact of green surroundings.
There is also evidence that people who spend more time in natural environments tend to report better overall health and wellbeing compared to those who spend very little time outside.
Why it matters for people at work
For many working adults, the majority of the day is spent indoors. That means time outside often needs to be more intentional.
Even short periods outside during the working day can:
Help reduce stress levels
Improve concentration and focus
Support energy levels and productivity
Provide a mental “reset” between tasks
Research suggests that people who spend more time outdoors often feel more energetic, productive and positive at work compared to those who spend very little time outside.
This doesn’t need to mean long walks or big lifestyle changes. In many cases, it’s about small, consistent habits.
Practical ways to build nature into your day
You don’t need a countryside retreat to benefit from nature. The key is keeping it realistic.
During the working day
Step outside for part of your lunch break
Take calls while walking where possible
Spend a few minutes outside between meetings
Sit near a window or add plants to your workspace
Outside work
Build short walks into your routine
Visit local parks, green spaces or coastal areas
Try gardening or outdoor hobbies
Combine social time with being outdoors
For everyone
Aim for regular contact with nature, rather than occasional long visits
Take time to notice your surroundings, not just pass through them
Choose environments that feel calm and enjoyable to you
Research suggests that even around two hours a week in nature - broken into smaller chunks - is associated with better health and wellbeing.
A simple, accessible way to support your health
Spending time in nature doesn’t need to be complicated, time‑consuming or expensive.
It’s one of the most accessible ways to support your wellbeing - combining movement, fresh air, natural light and a break from routine in one simple habit.
In a world that often pulls us indoors and onto screens, making time to step outside - even briefly - can have a lasting impact on how we feel and function.
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