If you could improve your health in meaningful ways in just 20 minutes a day, would you, do it? If you think about all the things, you do each day, is 20 minutes insurmountable? It’s true, it’s more than the three minutes you spend brushing your teeth, although perhaps less than the amount of time you spend scrolling on social media.

Do you want to have clearer thinking, reasoning, and mental ability? How much is it worth to you to reduce your sensory overload and mental fatigue?  What if it might help you increase your concentration, creativity and problem solving, without the jitteriness of caffeine? (3 ways getting outside into nature helps improve your health, 2023)

The great outdoors is the answer to all these questions, and more.

What is “Outside”?

Outside is “not inside a building” (Cambridge University Press and Assessment, 2025)  It sounds pretty simple and in fact, it is.  Outside is to step out of your building and be under the sky.  In town, or in the country, it doesn’t matter.  All it means to take that leap of faith and leave behind the four walls of your work or home for 20 short minutes.

How Will It Improve Your Health?

What you will gain is lower cortisol (the stress hormone), heart rate and blood pressure.  If you go outside in the daytime, exposure to sunlight, even on a cloudy day, will encourage your body to create vitamin D, one of the essential nutrients that you body needs to be healthy. (3 ways getting outside into nature helps improve your health, 2023)

Are There Mental Health Improvements?

Maybe you already work out a bunch at the gym, you’re relatively healthy, and you don’t need all the benefits I mentioned so far. How’s your mental health these days? Those few minutes outside can also decrease your anxiety and depression.  If you have, or are responsible for children, you might like to know that 20 minutes a day outside can also increase their concentration and attention, while simultaneously decreasing their chances of mental health issues later in life. (3 ways getting outside into nature helps improve your health, 2023)

Are there enough reasons for you to get up and walk out the door? Maybe not. Do you want to feel more connected to your community? How about sleeping better, recovering faster from illness or injury? Or maybe your self-esteem could use a boost? (Frysh, 2023)

What is the Minimum Amount of Time You Need to Spend Outside to Improve Your Health?

It should be stated that all these benefits start at 20 minutes per day spent outside.  According to research, the benefits increase up to an average of 30 to 45 minutes per day spent outside. (May, n.d.) Beyond 45 minutes per day, the benefits plateau, so don’t worry about needing to live outside all the time, or in all weather conditions. (Gritters, 2022)

Surprisingly, these benefits were found regardless of the activity level of the participant.  Even just sitting on a bench reading a book, allowed people to reap the mental and physical benefits and improve their health.

If you know that you have an allergy, whether minor or severe, be prepared with allergy medication.

If you are engaging in an activity, check with your doctor or health professional to ensure that you are physically fit enough to do the activity.  Once you have the blessing of your doctor, make sure that you are properly trained for the activity, and that you wear all protective gear necessary to participate.  You may need to consult with a coach about technique and form to ensure that you aren’t increasing the likelihood of an overuse injury.  An investment at the beginning of the season can help you stay in the game all season long.

Now that you know how beneficial getting outside can be for your mental and physical health, you may be wondering what kind of activities you can try.

There are LOTS!

Walking, camping, hiking, climbing, swimming, fly a kite, fishing, read, garden, picnic, geocaching, stargazing, yoga, birdwatching, skating, biking, frisbee, skiing, canoeing, kayaking, sailing, paddle boarding, football, soccer, volleyball, obstacle course, running, tennis, pickleball, bocce, badminton, calisthenics, baseball, softball, kickball, mountain biking, ice skating, whitewater rafting, and many more.

While there are some considerations to take when you get outside to improve your health, it is largely an enjoyable experience with myriad health benefits across several of the puzzle pieces of your life.  If you want to learn more about how to put your life back together, start here. 

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References

3 ways getting outside into nature helps improve your health. (2023, 05 03). Retrieved from Cultivating Health: https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05#:~:text=Nature%20can%20help%20decrease%20your,and%20improved%20concentration%20and%20attention.

Cambridge University Press and Assessment. (2025). outside. Retrieved from Cambridge Dictionary: https://dictionary.cambridge.org/us/dictionary/english/outside

Frysh, P. (2023, 08 29). Health Benefits of Getting Outside. Retrieved from Web MD: https://www.webmd.com/balance/ss/slideshow-health-benefits-nature

Gritters, J. (2022, 04 22). Spending Just 120 Minutes a Week Has Health Benefits, Research Shows. Retrieved from REI Co-Op Uncommon Path: Spending Just 120 Minutes a Week Has Health Benefits, Research Shows

jsmith. (2020, 08 04). 5 Common Outdoor Health Risks. Retrieved from The Colony ER Hospital: https://thecolonyer.com/5-common-outdoor-health-risks/

May, M. (n.d.). Time Spent Outside Reduces Stress. Retrieved from NRPA Park Pulse Surveys: https://www.nrpa.org/publications-research/park-pulse/time-spent-outside-reduces-stress/#:~:text=Studies%20show%20that%20spending%20as,outside%20helps%20to%20reduce%20stress.

SSM Health. (2021, 09). Stay safe when spending time in the great outdoors. Retrieved from SSM Health: https://www.ssmhealth.com/newsroom/blogs/ssm-health-matters/september-2021/stay-safe-when-spending-time-in-the-great-outdoors