6-minute read
Key takeaways
- Mindful benefits: Being outside in nature is said to reduce stress, improve sleep, and enhance cognitive function.
- Be calmer: Studies have shown a link between being outside in nature and a reduction, anxiety, depression, anger, fatigue, and confusion.
- Rain or shine: As long as you dress correctly, there are benefits to being outside in nature in the cold, the rain, and the sun.
In a hurry? Click the links below to jump to a section:
Physical benefits of being outside
Physical benefits of being outside for children
Physical benefits of nature for communities
Mental health benefits of being outside
Benefits of being outside in the cold
Benefits of being outside in the rain
Benefits of being outside in the sun
Why you should get outside
FAQs
Have you ever asked yourself if there are benefits of being outside on a hike? Maybe it’s a cold day and the couch is holding more appeal? You’d rather treat yourself to that bag of chips than pack a backpack and head out to the wilderness? I agree, that sometimes it’s good to rest. However, there are so many mental, physical and emotional benefits to being outside, that it’s hard to find a good enough reason to stay on that couch.
Maybe you don’t feel up for a long trek. An easy stroll on a flat path, or a walk around a green park can be beneficial in more ways than you think (you can take those chips with you ???? ). Studies show that being outside in nature is calming, and can enhance sleep, as well as benefit our immune system and cardiovascular health. And whatever the weather – rain, sun or cold – there are positive benefits.
If you’ve been reading my posts, you’ll already know that I’m an experienced hiker, and a professional publisher, editor and writer. I will give you the lowdown on the true benefits of being outside and link to the official scientific and government studies to prove what those benefits are. Disclaimer alert – this article isn’t offering medical advice. If you have (or think you might have) any medical condition, you should always check with your doctor on the best course of treatment.
Physical benefits of being outside
Fresh air and green spaces are not just visually pleasing; they provide a necessary escape from urban spaces. When you immerse yourself in outdoor environments, you’re tapping into biophilia — the inherent human inclination to connect with nature.
The USDA Forest Service summarizes the physical benefits as a reduction in stress, cortisol levels, and heart rate, which in turn reduces the risk of cardiovascular disease.
A Harvard professor, Heath Eliassen, also says the benefits of spending time outdoors reduce the risk of cardiovascular problems. Plus, being outside is linked to improved sleep, blood pressure, cognitive function, and reduced risks of chronic diseases such as type 2 diabetes and cancer.
I won’t go into the deep science behind every finding here. But, as an example, plants give off chemicals called phytoncides to protect themselves from insects and disease. When we are outside in nature, we inhale phytoncides. They are antibacterial and antifungal. Our bodies react to them by increasing the numbers of some types of white blood cells. These white blood cells kill tumor- and virus-infected cells in our bodies.
New York State’s Department of Environmental Conservation also advocates for time spent outdoors, especially in green spaces like forests. Their report concurs that being outside in nature enhances the body’s immune defense system.
I can attest to sleeping better after going for a wilderness hike. Not only due to the exercise, but also because getting out of bed at sunrise and spending time in natural light helps regulate the body’s circadian rhythms (its natural sleep/wake cycle).
There’s an increased motivation to exercise caused by being in green spaces. We all know that exercise has positive physical and mental benefits.
Did you know that the average US home is likely to contain several toxins? They can be present in textiles, cosmetics, cleaning products, and paint. The more time you spend outside breathing fresh air, the better for your body. A report from the Environmental Protection Agency (EPA) showed that some pollutants are two to five times higher indoors than outdoors.
Physical benefits of being outside for children
The benefits of being outside for children are the same as for adults. Additionally, children are 22 percent less likely to develop nearsightedness if they spend lots of time outdoors. A Myopia Investigation Study in Taipei surmised that this could be due to a combination of benefits from being outside, including natural light, more eye movement when looking at near and distant objects, and the fact that light stimulates the retina to produce dopamine, which helps keep the eyeball in shape.
Physical benefits of nature for communities
Even adding green spaces in neighborhoods was found to have a significant benefit to community health. Hundreds of people across communities were found to have significant decreases in the incidence of diabetes and cardiovascular issues when they had access to a green space in their neighborhood.
So, if just adding a few trees to a neighborhood can already improve health, imagine how much a hike through a forest will benefit you!
Mental health benefits of being outside
Ever heard of ‘forest bathing’? It originated in Japan in the 1980s. Known there as shinrin-yoku, its purpose is to calm and relax people by allowing them to stroll through forests, reconnect with nature and leave the tech world behind for a while. A study by Qing Li available in the National Library of Medicine, also concluded that there are several health benefits – including those already mentioned – from spending time outside in nature.
The study also found several mental health benefits to being outside. Time spent in nature reduces stress, anxiety, depression, anger, fatigue, and confusion, and has preventive effects on depression.
Being outside hiking with a group can foster social connections within your community. Shared experiences in natural settings bring people together. In most places I live, the first thing I do is look for a local hiking group. I’ve grown many friendships from joining those groups.
Benefits of being outside in the cold
As long as you have the right hiking gear for cold weather, it can be beneficial to go outside in the cold. Always check the weather forecast first, and don’t risk going into deep snow, high winds, limited visibility, or slippery trails. Be sensible when choosing a hike for a cold day. Why am I advocating stepping outside on a cold day? Isn’t a TV movie and a bowl of popcorn while hibernating inside a better option? Well, actually, science says “no”.
Hibernating is not for humans. A lack of natural light can put us at risk of feeling pessimistic and fatigued. You’ve probably heard of SAD? Seasonal Affective Disorder – a type of depression thought to be triggered by a lack of sunlight. One benefit of being outside – even in the cold – is that it can help to lift your mood.
Tip! Be sure to wrap up warm. Cold air in the airways can leave us more vulnerable to infections. Don’t stay out if you’re shivering!
And don’t you enjoy that hot cocoa and warm house so much more after you’ve been out walking on a crisp, cold day?
Benefits of being outside in the rain
Petrichor. Ever heard of it? Maybe not, but you have experienced it. It’s that smell from the earth after a rain shower when everything smells so earthy and fresh. Delicious, isn’t it? So, there’s one reason to get outside – even if it’s after the rain.
When you step outside on a rainy day, you’re immersing yourself in an environment ripe with fresh air and negative ions that invigorate your body and mind. The freshness after a rain shower is thanks to the rain’s natural ability to cleanse the air of some pollutants.
Negative ions, which are abundant in rainy environments, are associated with increased psychological well-being. These negatively charged particles that the rain produces can contribute to feelings of euphoria and clear-headedness, much like the sensation after a storm breaks.
Benefits of being outside in the sun
Don’t forget the benefit of the sun on the skin, which boosts the body’s natural vitamin D production. Don’t be out all day in the sun and get burnt – cover up during the hottest part of the day (or avoid hiking in high temperatures). I like to allow the sun on my skin during the early morning before it gets burning hot. After that, I’ll either seek shade, wear protective clothing, or use a non-chemical mineral non-nano sunscreen (for example, titanium oxide creams provide a barrier against the sun. There’s a whole heap of science about sunscreens and it is constantly being updated, so always research what you buy.)
Back to vitamin D – this vitamin is vital for bone density because it promotes calcium absorption, and has a plethora of other health benefits, including inflammation reduction. News channels have already warned that ‘Most Americans Are Seriously Lacking Vitamin D’, and that this deficiency can “negatively affect bone, muscle, and heart health”. There is a risk of taking too much vitamin D if you take it in capsule form. Experts recommend trying to get vitamin D from time spent outside in the sun. During winter days, up to two hours of sunshine is advised. Note, I recommend you consult your doctor if you are concerned about your vitamin D levels.
Why you should get outside
The benefits of being outside are physical and mental. Simply put, being outside is good for your physical health and lowers the risk of some illnesses. Regular time spent outdoors can also improve your mood. Being outside in the sun, rain, or cold can all make you feel better if you wear the right gear to suit the weather.
FAQs
How does spending time outside improve physical health?
Being outside can enhance physical health by promoting regular exercise, which boosts cardiovascular fitness, strengthens muscles, and improves overall physical stamina.
What mental health benefits are associated with being outdoors?
Spending time outdoors can reduce stress, anxiety, and depression, and improve mood and cognitive function due to increased exposure to natural light and green spaces.
Does being outside help with vitamin D levels?
Yes, sunlight exposure is a primary source of Vitamin D, which is essential for bone health, immune function, and overall well-being.
Can outdoor activities improve sleep quality?
Yes, natural light exposure helps regulate circadian rhythms, leading to better sleep patterns and improved sleep quality.
Ready to feel the benefits of being outside?
Check our other expert guides to the outdoors:
13 surprising health benefits of hiking
How much water should I drink per day while backpacking?
Why use trekking poles? the 101 guide you’ve been waiting for
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