Whenever I’m feeling down, one thing that never fails to help is stepping outside and taking a moment to breathe. It’s been my go-to for years when life feels off track. Even if everything’s going smoothly, spending time in nature always feels great.
The outdoors can be refreshing, but it’s easy to get caught up in the daily grind and forget to take a moment to be outside. Suddenly, you realize you haven’t been outside (except to walk from the car to a door) for days. Yet, you likely already suspect that stepping outside every day has benefits for your body and mind. Science confirms that spending 120 minutes in nature weekly greatly benefits your physical and mental health. That’s just two hours a week.
So, if you haven’t been prioritizing time away from four walls and a roof, this is your sign to start going out daily for a walk, gardening time, or yoga in the park. Here are 14 science-backed reasons to step outside and feel the difference.
1. Lowers Blood Pressure
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Spending time outdoors contributes to multiple physical health benefits, including helping to regulate blood pressure and lowering the risk of hypertension (high blood pressure). Data suggests that walking or exercising in green spaces can lower blood pressure spikes by reducing stress levels. Seems simple enough.
The study also reveals that visiting natural environments three times a week may decrease the need for antihypertensive medications (drugs used to lower blood pressure). That’s a double win.
2. Increases Vitamin D Levels
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Did you know that 42% of American adults are vitamin D deficient, and rates are higher in people with darker skin tones? (This is an older study from 2011, so current numbers are likely even higher given the typical busy lifestyle of 2025.)
Vitamin D is a vital nutrient in your body. It helps build and maintain strong bones and teeth, supports a healthy immune system, and helps your body fight infections and illnesses. Additionally, vitamin D has been linked to improved mental health, as it can elevate mood and reduce the risk of depression.
While supplements have become increasingly popular, replenishing your vitamin D levels doesn’t have to come with a price tag, especially since supplements aren’t well-regulated. Spending just 10–30 minutes in midday sunlight a few times a week can naturally boost your vitamin D levels for free.
3. Improves Short-Term Memory
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Do you often feel forgetful in your daily life? Stepping out in nature might be the solution. Spending time in nature enhances memory performance and your ability to think clearly and efficiently. This makes total sense for anyone who has ever stepped outside to “clear their head” when life feels overwhelming and it’s hard to focus.
Research from the University of Michigan showed that students who walked in a natural environment performed up to 20% better on memory tests than those who walked in urban settings. Surprisingly, you can experience the same effect by looking at an image of a natural environment.
4. Helps You Sleep Better
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Exposure to natural light during the day helps regulate your circadian rhythm, which is your body’s internal clock that controls sleep-wake cycles. Sunlight needs to enter your eyes to help maintain this rhythm, which can make you feel more tired at night, reduce the time it takes to fall asleep and improve sleep quality. In particular, that first morning light is especially beneficial in helping set your internal clock.
On the other hand, staying indoors during the day and not getting enough sunlight disturbs your internal clock and delays sleep onset at night. Studies suggest that people who spend more time outdoors each week have better sleep outcomes than those who stay indoors most of their days.
5. Helps Protect Your Vision
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Research suggests that outdoor exposure reduces the risk of developing short-sightedness (myopia) in children and adolescents. When you go outside in nature, your eyes adapt to different visual ranges. Staying indoors for prolonged stretches or excessive screen time where the eyes are focused on objects within 10 feet increases the risk of vision problems.
Additionally, natural daylight is vital for healthy eyes. It helps control eye growth and can prevent the eye from stretching too much, which is a primary cause of nearsightedness. Regular breaks to spend 1-2 hours outdoors each day allow the eyes to focus on distant objects, reducing strain and promoting long-term eye health.
6. Helps Combat Anxiety and Depression
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Dealing with depression and anxiety is hard; fortunately, you can ease your symptoms by stepping outside in nature for some time every day.
Walking in the park or hiking in the woods involves physical activity, which helps lower stress hormones like cortisol and releases endorphins, the body’s natural mood boosters. Sunlight exposure also plays a key role, helps in vitamin D production, and improves overall mood.
7. Improves Focus and Concentration
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Going outside daily can enhance your focus and allow you to perform tasks efficiently. Studies show that spending time in natural surroundings helps restore attention and reduces mental fatigue.
This is particularly beneficial for people with ADHD. One study found that students with ADHD focused better on tasks after a 20-minute walk in nature. In contrast, those who walked in urban areas showed slight improvement.
8. Better Breathing
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It might be surprising that indoor air has a much higher pollutant concentration than outdoor air. Fresh outdoor air, away from traffic and city pollution, significantly improves lung function.
Breathing clean air in green spaces reduces exposure to harmful pollutants like nitrogen dioxide and particulate matter, which can cause respiratory issues such as asthma and bronchitis. According to a recent study released to the European Respiratory Society (ERS) International Congress, prolonged exposure to air pollution and lack of green spaces increase the chance of hospitalization due to respiratory issues.
9. Keeps Your Weight in Check
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Spending more time outdoors is linked to healthier body weight, thanks to increased physical activity and reduced stress. Being outdoors also supports better sleep, which can help burn more calories as your body recovers and regulates itself overnight.
In addition, getting outside in the morning can help you lose weight. Morning light helps regulate sleep and energy use and burns some fat. Research reveals that people who have sun exposure early in the day have a lower Body Mass Index than those who step out in the sun later. The key is to spend 20-30 minutes outdoors between 8 am and noon.
10. Enhances Immune Function
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If you want to strengthen your immune system, make it a habit to spend time in nature. Green spaces expose you to phytoncides, organic compounds released by trees and plants. These compounds improve your immune system by increasing the activity of natural killer (NK) cells, a type of white blood cell that plays a key role in fighting infections.
Additionally, fresh air, reduced stress levels, and exposure to vitamin D support overall immune health.
11. Increases Longevity
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People who regularly spend time in green spaces tend to have a lower risk of developing chronic diseases such as diabetes and heart disease, improve their sleep, and reduce stress. These factors contribute to a longer lifespan.
According to a 2016 study, women living in greener areas had a 12% lower mortality rate than those in less green surroundings.
12. Nature Helps You Stay Positive
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In the end, being outside just feels good. It’s hard to deny. Listening to natural sounds outdoors, such as chirping birds, flowing water, and rustling leaves, has positive effects on mental and physical health. These sounds trigger the brain’s relaxation response and uplift mood.
A study reveals that participants who heard natural sounds felt more relaxed, experienced decreased negative emotions, and reported a higher sense of positivity.
There are so many benefits to being outside. And there is no wrong way to do it. Whether you want to putz around in your garden, go for a weekend hike, or stroll the neighborhood with your spouse, know that your body and mind are enjoying every minute of it.
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