Mental Health Benefits of Time Outside

The benefits of time outside are far-reaching

Throughout the pandemic lockdown, people have been allowed to pursue outdoor recreation as part of their daily activities. Because of the many benefits of time outside, leaders have deemed it “essential” to Americans’ physical and mental health.

In my area of Denver, I have noticed a marked increase in people biking, hiking, walking and enjoying water sports. I see neighbors on walks who previously hadn’t spent much time outdoors, and even friends who don’t consider themselves “outdoorsy” have found respite in moving or relaxing in the fresh air.

For some of us, outdoor recreation has always been an important part of our weekly routine. Others might have preferred to sit in a cafe or go to the movies. No matter our individual preferences in so-called normal times, our human wiring predisposes us to needing at least some regular contact with natural spaces. Let’s take a look at why:

Health Benefits of Time Outside

As the New York Times reported in 2019:

“A wealth of research indicates that escaping to a neighborhood park, hiking through the woods, or spending a weekend by the lake can lower a person’s stress levels, decrease blood pressure and reduce the risk asthma, allergies, diabetes and cardiovascular disease, while boosting mental health and increasing life expectancy. Doctors around the world have begun prescribing time in nature as a way of improving their patients’ health.”

That article cites research showing that two hours (120 minutes) per week outside provided optimal physical and mental health benefits to the majority of people. That level of outside time showed a benefit for men and women in all age, ethnic and economic categories.

In addition to the benefits listed above, people who seek out natural settings also show:

• Better short-term memory
• Lower levels of inflammation
• Improvements in fatigue symptoms
• Decrease in anxiety and depression symptoms
• Better eyesight
• Improved focus and concentration
• Boosted creativity

It’s important to note that while many outdoor activities involve exercise, aerobic activity is not a requirement for realizing the benefits of time outside. Exercise has been shown to have tremendous physical and mental health benefits, especially in a natural setting, but take heart if your style is a slower pace. Whether you choose to play outside or simply relax, seek out that fresh air.

Time Outside as Sport

So, for those of us who like a little adventure and exertion in our lives, how can the combination of an outdoor setting and exercise serve us? Why not just go to the gym and complete some dead-lifts and squats? Because physical movement combined with fresh air and green surroundings seems to be a magic formula for health.

Researchers reviewed 133 studies and determined that outdoor sports provide a range of benefits from improved quality of life to better mental health – and even better social engagement and potentially lower crime rates.

The outdoor element also helps you:

• Exercise longer and more intensely
• Stop watching the clock and immerse yourself in the activity
• Enjoy your workout more
• Trigger feel-good brain chemicals as you reconnect with your human nature
• Improve your overall sense of well-being
• Enjoy the benefits of Vitamin D exposure, which helps ease depression and prevent certain diseases

That’s not to say your gym sessions don’t have value – they absolutely do. Any and all exercise will improve your quality of life, but an outdoor setting helps your five senses work together in a way that supports healthier brain and body processes.

In addition, learning a new outdoor sport, such as kayaking or stand-up paddleboarding, helps challenge you both physically and mentally. Your muscles and your brain must adapt to the physical environment and react in a more varied way than it can on a sweaty rowing machine. Even walking a new route around your neighborhood requires more active attention and sparks different neural processes than logging miles on a treadmill.

Finally, outdoor sports often include an enjoyable social element, which also can improve your overall sense of well-being. Even in times of social distancing, you can meet friends for tennis or a bike ride down a new trail.

Time Outside as Meditation

As Time magazine reported last year, many physicians have begun prescribing time in nature to address a variety of health concerns. Relaxing on a park bench or enjoying a natural view can have an effect. No perspiration required.

According to the article:

“Physical activity was not necessary to increase well-being, the study authors found, even though plenty of research suggests that exercise is great for mental health, particularly when it’s done outside. For many people in the study, simply being in green space seemed to be enough to spark a change…”

That’s great news for people with limited mobility or other barriers that inhibit intense exercise. Sitting or walking leisurely in a park or green space can help you:

• Recover from illness or injury more quickly
• Bring a sense of peace and calm in just 15 minutes
• Improve your memory and concentration
• Enjoy the benefits of Vitamin D, which helps ease depression and prevents certain diseases
• Manage stress
• Improve your immune system
• Boost your mood

Time outside spent in contemplation, or quiet conversation, also takes you away from the distractions and stressors associated with modern life. Taking a break from the news or endless Facebook debates will drop your blood pressure a few points, and then taking in a beautiful view will boost that effect.

Rather than taking your carry-out meal back home, why not enjoy a picnic dinner at a local lake or park? Take a drive into the mountains and choose a scenic view to enjoy at sunset. Spend time sitting in your own backyard or tending to your garden.

Leave your phone at home or in your pocket and allow yourself to have an immersive, mindful experience. Your body and your brain will thank you.

Sincerely,