Nature and the outdoors

Time in nature won't fix loneliness on its own. But for many people it calms the mind, lifts the mood a little, and gives easy reasons to be around other people.

What research suggests

Researchers use "green space" for parks, woods and gardens, and "blue space" for coasts, lakes and rivers.

A large 2019 study of nearly 20,000People in the 2019 English study of weekly time in nature and wellbeingAs of June 13, 2019.19,806 people from the Monitor of Engagement with the Natural Environment survey.Source: White et al. (2019), Scientific Reports people in England found that those who spent at least 120 minutesWeekly time in nature linked with better reported health and wellbeing (White and colleagues, 2019)As of June 13, 2019.Based on 19,806 people in England. It did not matter whether the time came in one visit or several. This is an association, not proof of cause.Source: White et al. (2019), Spending at least 120 minutes a week in nature is associated with good health and wellbeing, Scientific Reports a week in nature were more likely to report good health and wellbeing than those who spent none. It didn't matter whether that time came in one long visit or several short ones. Most visits were close to home, so a local park counts.

This kind of study shows a link, not proof that nature caused the difference. But it fits with what many people notice: being outside often helps.

Easy ways to start

• Short and often. Several 15 to 30-minute visits a week add up.
• Close to home. A local park, a cemetery with old trees, a canal path, a community garden.
• If getting out is hard, sit by an open window, grow a few plants indoors, put up a bird feeder, or watch nature films. If you use a wheelchair or have limited mobility, many parks have paved, accessible trails; check the park's website or call ahead.

Nature with other people

Being outdoors makes conversation easier. You walk side by side, there's always something to look at, and silence feels natural.

Walking groups

• Walk with a Doc (opens in a new tab) is a free program where a local doctor or health worker gives a short health talk and then walks with the group. It has chapters in many U.S. communities and some other countries. Search by location on its website.
• Parks departments, hospitals, senior centers, running stores and hiking clubs often run free walking groups.
• Mall walking groups meet indoors early in the morning, which helps in bad weather or for people who need flat ground and benches.

Gardening and community gardens

Gardening gives you something to care for, and community gardens put you next to neighbors week after week.

• The American Community Gardening Association (opens in a new tab) has a map of community gardens in the U.S. and Canada.
• Your city's parks or neighborhood department may run gardens too. Some have waiting lists, but many welcome volunteers right away.
• Botanical gardens, nature centers and food banks with gardens often need volunteers.
• Outside North America, ask your local council or library about allotments or shared gardens.

Birding

Birdwatching works for almost anyone, almost anywhere, including from a window.

• Merlin Bird ID is a free app from the Cornell Lab of Ornithology that helps identify birds by photo, by answering a few questions, or by recording their songs.
• Local bird clubs and nature centers often lead free beginner walks. They tend to be patient, welcoming groups.
• Counting birds for citizen-science projects is a way to feel part of something bigger.

Park and nature programs

• Many city, state and national parks offer free ranger talks, guided walks, volunteer clean-up days and trail-building days.
• Nature centers and botanical gardens often run classes for adults, not only children.
• Outdoor volunteering (tree planting, river clean-ups, trail work) combines nature, purpose and people. See volunteering.

Nature prescriptions

Some doctors and other health workers now write "nature prescriptions": a specific plan to spend time in a park or green space, such as a 30-minute walk three times a week.

• Park Rx America (opens in a new tab) is a small U.S. nonprofit that helps clinicians write park prescriptions. Its website has pages for patients on asking your health provider for one, or writing your own.
• Similar programs exist in some other countries, often called "green social prescribing". Ask your doctor or nurse what's available locally.

You can write your own: pick a place, a time and a number of minutes, put it on your calendar, and treat it like any other appointment.

Staying safe outdoors

• Tell someone where you're going if you walk alone in quiet places.
• Bring water, check the weather, and wear sturdy shoes.
• Daytime walks in busier parks are a good place to start.
• Talk to your doctor before starting much more activity than usual, especially if you have heart or lung problems.

See also sleep, food and movement and pets and animals.