Getting outdoors can seem like a challenge with work, family, and endless obligations—especially if you live in a colder climate, where you may feel like you’ve just emerged from a prolonged hibernation. However, recent research indicates that dedicating a mere 20 minutes each day to nature can significantly mitigate stress.
A study published in Frontiers in Psychology explored the effects of what the researchers termed a Nature Experience (NE), which is defined as “spending time in an outdoor environment that fosters a connection with nature.” For eight weeks, 36 urban participants were instructed to spend at least ten minutes outside at least three times a week. The research assessed cortisol levels to determine how outdoor time influenced stress.
Dr. Sarah Lynn, the lead author of the study, shared with Science Daily, “We’ve long known that being in nature can help reduce stress, but this study addresses key questions like how much time is sufficient, how often it should be done, and the types of nature experiences that provide the most benefit.” The findings suggest that spending around 20 to 30 minutes in a natural setting—whether sitting or walking—yields the best results in terms of lowering cortisol, a hormone linked to stress.
While it’s generally understood that fresh air can improve mood, particularly in sunny weather (hello, Vitamin D!), this study uniquely quantified the duration, frequency, and quality of nature experiences and their impact on stress hormones.
Participants had the flexibility to choose when, how long, and where they would engage with nature, as long as it was during daylight hours and without any aerobic exercise or distractions such as social media or phone calls. The data revealed that even a short 20 minutes outdoors could lead to a significant drop in cortisol levels, with 20-30 minutes yielding the lowest levels recorded.
For individuals battling depression, postpartum depression, or anxiety, the thought of stepping outside can feel daunting. Yet, with major depressive disorder on the rise, impacting over nine million Americans—especially adolescents—connecting with nature is becoming increasingly vital.
Dr. Lynn emphasizes that healthcare providers can reference these findings as a helpful guideline when suggesting nature experiences to patients. “This study provides the first evidence-based estimates on how nature impacts stress levels in everyday life, paving the way for a ‘nature prescription’ that can serve as a low-cost, effective self-care treatment for mental wellness.”
In conclusion, incorporating even a brief period outdoors into your daily routine could be a simple yet effective strategy for reducing stress and enhancing overall well-being. For more insights on similar topics, check out this post on home insemination kit, which discusses various options for family planning.
Summary
Spending just 20 minutes outdoors daily can significantly reduce stress levels, according to a study that analyzed cortisol levels in urban dwellers. The research suggests that engaging with nature for 20 to 30 minutes can lead to notable reductions in stress hormones, making it a vital practice for mental well-being.