I spent my childhood in Baltimore City with very little contact with the outdoors. Once I moved to a sunnier state, I realized how much better I felt when I was outside. Surprise surpise! Spending time outdoors improved my mental health. This made me ask, how much time should I spend outdoors to be happy? Well, I found an awesome study that answers just that, and I can’t wait to share it with you.
First, allow me to get straight to the point.
The optimal time to spend outdoors to boost your mental health is 120 minutes per week. Doing so can reduce your stress, anxiety, and depression. But there is way more to it than this. If you want to learn more, keep reading!
What is Green Exercise?
Green exercise refers to physical activity performed in natural outdoor environments, such as parks, forests, or the countryside. This type of exercise combines the benefits of physical activity with exposure to nature. It offers a holistic approach to improving both physical and mental well-being.
These are examples of green exercise:
- Walking
- Jogging
- Cycling
- Hiking
- Open water swimming
Research has shown that green exercise can lead to various health benefits, including reduced stress levels, improved mood, enhanced cognitive function, and increased overall satisfaction with exercise.
How Much Green Exercise is Needed to Improve Mental Health?
The meta-analysis conducted by Barton and Pretty (2010) had one goal: to determine the best regime (dose(s)) of acute exposure to green exercise required to improve self-esteem and mood (indicators of mental health). They found that spending at least 120 minutes per week in natural environments, such as parks or green spaces, was associated with significant improvements in mental well-being. This duration of exposure was linked to reduced feelings of stress, anxiety, and depression.
it’s important to note that the specific amount of time needed may vary depending on individual factors such as age, gender, and baseline mental health status. Nonetheless, the findings suggest that allocating a minimum of two hours per week to outdoor activities in natural settings can be beneficial for promoting psychological well-being.
What is the Best Environment to Exercise In: Urban vs Rural Experience?
The best environment for exercise in terms of mental health benefits appears to be natural settings, such as rural or green spaces, rather than urban environments. The study found that individuals who engaged in physical activity in natural outdoor settings experienced greater improvements in mood and overall well-being compared to those who exercised in urban or built environments.
Natural environments offer a range of sensory stimuli, including greenery, fresh air, and natural light, which have been shown to promote relaxation, reduce stress, and enhance cognitive function. In contrast, urban settings may be associated with higher levels of noise, pollution, and crowding, which can detract from the mental health benefits of exercise.
For optimal mental health outcomes, I recommend prioritizing outdoor exercise in rural or natural environments whenever possible.
Regular Green Exercise Optimizes Psychological Well Being
The multi-study analysis underscores a significant dose-response relationship between nature exposure, green exercise, and mental health enhancements. Synthesizing data from various studies, it reveals that individuals who dedicated a minimum of 120 minutes weekly to nature-based activities experienced the most pronounced improvements in mood and overall well-being. Furthermore, consistent findings indicate that higher doses of nature exposure and more frequent engagement in green exercise correlate with greater mental health benefits, underscoring the importance of regular and sustained interaction with natural environments for optimizing psychological well-being.
How Do You Implement Green Exercise in Your Life?
The article presents practical recommendations for incorporating green exercise into mental health promotion strategies, advocating for personalized interventions tailored to individual needs and circumstances. These recommendations recognize the therapeutic benefits of natural environments and physical activity in enhancing mental well-being. In line with this approach, the 20-5-3 rule offers a structured framework for optimizing the mental health benefits of nature exposure and green exercise.
What is the 20-5-3 Rule?
The 20-5-3 Rule is an easy to remember formula for how much time you should spend outside.
20 Minutes
The number 20 represents the number of minutes you should spend outside three times a week. Odds are you will be walking before or after work in an urban or suburban environment, which is still beneficial. For example, 20 minutes outside three times a week is the dose with the greatest reduction of the stress hormone cortisol.
5 Hours
Next, you should aim to be in nature a minimum of 5 hours each month. The goal here is to be in a more natural environment, ie a state park. Some activities that fit this timeframe would be a short day hike (or forestbathing), canoeing/kayaking, birdwatching, and nature journaling or photography.
A 2005 survey conducted in Finland found that city dwellers felt better with at least five hours of nature a month, with benefits increasing at higher exposures. They were also more likely to be happier and less stressed in their everyday lives.
Protection.com’s Michael Easter
3 Days
Finally, aim to spend 3 days entirely off-grid. Camping is the obvious activity that comes to mind here. It’s the perfect place to re-orient to the natural environment, let go of all your stressors, clear your mind, and get those creative juices going.
In Summary
The study provides compelling evidence supporting the integration of nature exposure and green exercise into mental health promotion strategies. By understanding the optimal dosage of green exercise and considering individual and environmental factors, stakeholders can develop evidence-based interventions that harness the therapeutic benefits of nature to enhance mental well-being.
