Get Outside! Improve Your Mental Health and Well-Being
When was the last time you were outside in nature? Not during your commute to or from work, nor on the sidelines of your kid's latest sporting event, but actual time spent in a park, greenspace, or blue space?
"Nature is not a luxury, but a necessity. We need the calming influence of green spaces to cleanse our souls and rejuvenate our spirits."
— Frederick Law Olmsted
The American Planning Association's (APA) PAS QuickNotes on "Biophilia" explains that there is an "innate human desire to connect with other living things and the natural environment." Maybe that is why countless studies have proven that spending time in nature can have profound positive impacts on your physical, mental, and cognitive health. A 2018 U.S. Forest Service report concluded that green spaces make us "happier and healthier."
Just a few of the benefits attributed to spending time in nature include:
- Decreasing your stress levels
- Boosting your mood
- Improving cognitive performance
- Better sleep
- Reducing blood pressure
- Improving working memory
How Much Time In Nature Is Needed?
So, just how much time do you need to spend in nature, and does it matter how you spend your time? As little as three to five minutes can provide some health benefits.
A small University of Michigan study published in Frontiers of Psychology illustrated that having a nature experience of at least 10 minutes, three times a week, resulted in reduced cortisol (stress) levels among study participants.
Another option is to follow the 20-5-3 rule. This is where you spend 20 minutes outside three times a week; aim for five hours every month in "semi-wild outdoor spots," such as a county, state park, or nature preserve; and three days annually fully immersed in wilderness.
Meanwhile, the 'green' standard comes from a study published in Scientific Reports. The study followed nearly 20,000 participants in the United Kingdom and concluded that a good baseline is to spend about 120 minutes in nature per week to generate significant health and well-being results. Better news is the study shows it doesn't matter how one reaches that 120-minute threshold, as it can be broken up throughout the week.
Nature Rx
Instead of a pharmaceutical drug, some medical care providers have turned to prescribing time in nature. Universities also are helping students connect to the outdoors for mental health and well-being through Nature Rx programs. More than 80 universities in the U.S. have joined the Campus Nature Rx program, including Cornell, the University of Michigan, and the University of Washington. Beyond helping to identify local areas to visit to connect with the outdoors, many hold nature-based events or even offer courses.
Present in Nature
However, multiple experts agree — you need to be present when in nature to get the benefits. That means pocketing the smartphone and removing your earbuds so you can engage all your senses.
Dr. Liz Chamberlain, a Colorado University psychologist, suggests using the 5-4-3-2-1 technique to engage your senses when outdoors:
- See. Name five things you can see, taking the time to describe or study the visual details.
- Touch. Name four things you can touch, noticing the different textures and sensations.
- Hear. Name three things you can hear, listening for sounds that are both near and far away.
- Smell. Name two things you can smell, aiming to name the different scents around you.
- Taste. Name one thing you can taste.
Dr. Aimee Daramus, a Chicago-based psychologist, supports being present in nature, saying, "If you want to be in nature, you really have to be in nature."
When in Doubt, Go Virtual
Connecting with nature and the outdoors doesn't mean you need to abandon your workday and take a trip to the Redwoods forest. An urban green space or a city park will suffice. And when all else fails, research is starting to show that even experiencing nature virtually — sound and images — can have a positive impact on your well-being. Plants in the office or natural elements like wood or stone can help. Even a view of an outdoor space can work in a pinch.
A group of scientists from the United Kingdom, Sweden, and Estonia concluded after reviewing existing research on VR nature exposure and opportunities that " … while contact with real-world nature is preferred, VR use can be an alternative in cases when in vivo [in life] contact with nature is not possible."
For your health, it's time to get outside.
Improving Access to Nature
Planners can help increase equitable access to nature. Below are a few additional resources about the benefits of nature and how planners can help increase access for all.
Planning for Biophilic Cities, PAS Report
"Planning With Nature at the Center," APA Blog
Biophilic Planning, Research KnowledgeBase Collection (Member only)
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