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Buy ticketsPublished on January 15, 2025 by Ethan Rotberg, Senior Communications Specialist | Evergreen
We spend so much time encouraging you to turn off your screens and go play outside that you might mistake us for your parents. But can you really blame us? As a national non-profit dedicated to the power of public spaces, we’re just very excited about the boundless benefits of time outdoors.
The research backs it up. Time outdoors or in nature is good for your physical and mental health and it strengthens your connection with other people and the environment.
So, as we begin another year nudging you to rack up hours outdoors, you might be wondering: just how much time outside do I really need?
We had the same question, so we decided to take it to a round of experts in public health, psychology, education, recreation and more. There’s no simple answer, but all our experts agreed on the simple premise: we should definitely spend more time outdoors. Here’s what they told us.
Spending time outdoors each day is like hitting the “refresh” button for your body and mind. Aim for about 30 minutes daily — perfect for a quick errand, a library trip or simply getting some fresh air wherever you are. Natural light and fresh air do more than lift your mood; they promote joint health, aid digestion, improve sleep and provide a healthy dose of Vitamin D. You might even run into a friendly face along the way! Of course, your outdoor time might vary based on your health and mobility, but one thing’s certain: every bit counts, and over time, those moments outside become even more valuable.
– Michelle Pannor Silver’s new book, Aging with Agility speaks to the challenges and necessities of getting out there. Michelle is also the author of Retirement & Its Discontents and a Professor & Chair in the Department of Health & Society at the University of Toronto
Although recent research indicates that spending 120 minutes in nature each and every week can maximize potential health benefits, we know that even a 40-second “microbreak” spent viewing a green roof can boost our mood and improve our ability to focus on important tasks. To me, this means that it’s important to take advantage of any opportunity to spend some time in nature. If your office lacks a window, try strolling down the hallway to a spot where you can see outside. Whether you cycle, take the train or drive a car, adjust your commuting route to travel along slower side streets covered by a green canopy of trees. Planning to meet up with friends or bring your kid on a playdate? Consider meeting up at your local park.
– Emily Rugel, Ph.D., M.P.H., is an environmental epidemiologist who studies the impacts of nature and community design on mental health, social ties and pro-environmental behaviour
Healthcare professionals registered with BC Parks Foundation’s PaRx (Canada’s national evidence-based nature prescription program) recommend we spend two hours a week, 20+ minutes at a time, in nature all year round for our health. From lower stress and blood pressure to a boost in your immune system and cancer-fighting proteins, there are a variety of positive health benefits that come from connecting to nature. Importantly, health benefits start to add up whenever you feel like you’ve had meaningful contact with nature, whether it be sitting on a park bench or hiking up a mountain peak.
– Laura Hergott, Manager, Healthy By Nature, BC Parks Foundation
A helpful focus to increasing our time spent outdoors could begin with a reflection on how we could take one or two activities that are usually done indoors and take them outdoors, such as a commitment to a short walk or eating outdoors during a lunch break, or having a meeting on a nearby bench, picnic table or during a walk. A second goal might be to then reflect on how we may also be able to increase our time outdoors by being more intentional with exploring parks and trails, and pursuing more immersive experiences, or signing up for different nature-based programs, where we may experience the synergistic benefits of being outdoors, within a social context, while gaining new knowledge and skills. While a target number or goal can be helpful, I think one approach could be for someone to reflect on their nature experiences and how it makes them feel and contributes towards their sense of wellbeing, and then based on their own circumstances, identify goals and supports on how they can increase that time and those types of experiences in a way that is realistic and sustainable.
– Dr. Son Truong, CTRS is an Associate Professor in Therapeutic Recreation in the School of Health and Human Performance at Dalhousie University
Green (and blue!) natural spaces are important for a positive and healthy city environment. Urban areas with vegetation and flora can promote physical activity — and they also offer us occasions to relax and reflect — something that is linked to mental health and feelings of fulfillment (Tarcisio da Luz Reis & Barcelos, 2011). The environmental psychology section of the Canadian Psychological Association has published a public-facing Fact Sheet about the benefits of nature. It notes that between 1–10 minutes of nature exposure can boost attention, reduce feelings of stress, and improve mood. In addition, two hours of nature exposure per week has been linked to better health and well-being — and other research shows 20 minutes at a time can reduce stress hormones in the body.
– Lindsay McCunn, PhD, is an environmental psychologist and a professor with Vancouver Island University
Probably more than you are getting! Time outdoors is linked with numerous health benefits, from reducing stress and improving mental health to protecting the eyes from myopia or nearsightedness. Time outdoors both reduces the amount of time for being sedentary and supports active lifestyles associated with lower risks from chronic diseases. Just 20-30 minutes outdoors in nature lowers cortisol, the primary stress hormone. In addition, studies show important benefits for learning for students from K-12 through higher education. I just joined a thoughtful teacher and his amazing class of Grade 11 and 12 students on a nature walk for research inquiring into students’ relations with nature and the natural world. Understanding the ways in which culture shapes how young people undertake opportunities to engage in walking in nature — including how they participate, what they experience, and what it means to them — is a significant interest, as well as how walking together shapes ecological imagining.
– Jennifer Vadeboncoeur is a Professor of Human Development, Learning, and Culture, in the Department of Educational and Counselling Psychology and Special Education, Faculty of Education, at the University of British Columbia
I see firsthand the importance of prevention and connecting care beyond hospital walls. We need to think differently about how and when we care for people. Preventative care, including simple but effective approaches like spending time in nature, plays a key role in supporting both physical and mental health. Nature prescriptions offer an accessible and sustainable way to improve the health of our community and are a wonderful complement to the care we provide. Research shows that people who spend at least two hours in nature each week report significantly better health and wellbeing.
– Dr. Stephen Chin, Interim Vice President, Medical Affairs at Halton Healthcare
There is much research to support the idea that spending time in nature is associated with wellbeing. I have focused on the mental health benefits, such as positive emotions, life satisfaction and broader things like a sense of autonomy, growth, authenticity and vitality. We have observed that people sometimes underestimate how much better nature will make them feel. In studies of short walks and even nature videos, the experienced positive emotions exceed what people anticipate beforehand (on average). This may apply even more in winter, but there are not good tests of it yet. Still, I note that a group in Regina took people on short nature walks in the winter (in below-zero degree temperatures) and still found that they increased positive emotions. Putting an amount of time on how much nature a person needs is difficult. Like many things, more is probably better, though with diminishing returns as people get a lot. Most people could probably use more though.
– John Zelenski is a Professor of Psychology at Carleton University in Ottawa and researcher and director of the Carleton University Happiness Laboratory