Many of us spend most of the day indoors, under artificial light, looking at screens. Yet a growing body of research links time in nature with lower perceived stress, improved mood and better wellbeing. You do not need a mountain retreat to benefit — parks, gardens, tree-lined streets and even houseplants can help.
What research suggests
Studies of people spending time in green spaces have reported benefits such as reduced feelings of stress, better mood and a greater sense of restoration. Some research suggests that around two hours a week in nature, spread across one or several visits, is associated with better self-reported health and wellbeing. Scientists are still exploring exactly why, but likely factors include physical activity, fresh air, daylight, social connection and a break from mental demands.
Simple ways to get more green time
- Walk a greener route: choose a path through a park or tree-lined street, even if it takes a few extra minutes
- Take meetings or calls outside: walking phone calls are an easy win
- Eat lunch outdoors: a bench, balcony or garden works perfectly
- Grow something: herbs on a windowsill or a few pots on a balcony connect you with natural rhythms
- Plan a weekly nature outing: a longer walk, picnic or visit to a botanical garden
Make it mindful
You will likely gain more from time outdoors if you are present for it. Try leaving your headphones at home for part of the walk. Notice five things you can see, four you can hear, three you can feel, two you can smell and one you are grateful for. Our article on mindful walking explores this further, and our mindfulness sessions teach simple ways to bring attention to the present moment.
Bring nature indoors
On busy days, small touches help: open the window for fresh air, sit near natural light, keep plants on your desk, or look at views of trees and sky during breaks.
Stay safe outdoors
Choose well-lit, familiar areas, protect yourself from strong sun and heat, stay hydrated and wear comfortable footwear. If you have mobility challenges, a garden or accessible park path is just as valuable.
Key takeaways
- Regular time in green spaces is linked with lower stress and better mood
- Aim for around two hours a week, in whatever chunks suit you
- Small daily doses — greener routes, outdoor lunches — add up
- Being present multiplies the benefits
This article is for general wellbeing education and is not medical advice. Please speak to your doctor before making changes if you have a health condition, are pregnant or take regular medication.