The Health Benefits of Spending Time in Nature

Why Spending Time in Nature is Beneficial for Mental and Physical Health

Have you ever felt that sense of relief when walking in a park, breathing fresh trail air, or simply sitting under a tree? This common experience carries something that science has been exploring with growing interest: nature seems to have a genuinely restorative effect on the body and mind. In a world where much of the population lives in densely connected urban centers, where notifications arrive constantly and the pace rarely slows down, reconnecting with natural environments has become a topic of discussion not just as a healthy habit but as a human necessity.

Studies conducted over recent decades, especially in the fields of environmental psychology and preventive medicine, suggest that contact with nature can contribute to stress reduction, mood improvement, immune system strengthening, and even cognitive functioning. It’s not a cure for any condition, nor a miraculous protocol, but an element that, combined with other care, often significantly enriches the quality of life.

This article compiles what researchers and health organizations have discussed on the topic, in an accessible and honest manner. If you feel you could benefit from more time outdoors but don’t know where to start, keep reading.

What Science Observes About Nature and Health

The relationship between humans and natural environments is not a new idea. Biologist Edward O. Wilson popularized the concept of biophilia — the hypothesis that humans have an innate tendency to connect with other living beings and nature. This perspective offers an evolutionary background to understand why so many people report well-being outdoors.

From a scientific standpoint, research published in journals like the International Journal of Environmental Research and Public Health and other peer-reviewed outlets suggests associations between exposure to green environments and:

• Reduction of stress markers, such as cortisol, observed after forest walks compared to urban walks
• Improvement in mood and subjective well-being, reported in studies with diverse populations
• Lower heart rate and blood pressure in tranquil natural environments, according to some observations
• Improvement in attention and concentration capacity, especially in children, as suggested by research based on the Attention Restoration Theory

It’s important to note that association is not causality. Many of these studies are observational, and factors like physical exercise, screen time reduction, and socialization also influence the results. But the available body of evidence is sufficiently consistent for organizations like the World Health Organization (WHO) to recognize urban green spaces as important for public health.

Mental Health: Nature as an Ally for Emotional Balance

One of the fields where the benefits of contact with nature seem most documented is mental health. Studies suggest that people living near green areas or regularly visiting parks tend to report fewer symptoms of anxiety and depression than those with little access to these spaces. This doesn’t mean nature replaces psychological or psychiatric care — far from it.

What researchers often observe is that natural environments promote what they call “mental restoration”: the mind, when away from intense urban stimuli, can rest from a type of voluntary and exhausting attention, making room to recharge cognitive and emotional resources.

In Japan, the practice called “shinrin-yoku” (forest bathing) has gained scientific attention and is already being investigated by universities and health institutes as a way to promote relaxation and well-being. In Brazil, access to beaches, savannahs, Atlantic Forest, and other biomes offers unique opportunities to experience something similar, even informally.

If you’re going through a time of intense emotional distress, remember that seeking support from a psychologist or psychiatrist is always an important step. Contact with nature can be a valuable complementary resource, but it doesn’t replace professional care. In Brazil, CVV is available at 188 (free call, 24 hours), and in cases of crisis, seeking emergency services is crucial.

Body in Motion: Outdoor Exercise and Its Effects

When we talk about nature, we rarely talk about being completely still. Most outdoor activities involve some level of movement: walking, hiking, cycling, gardening, swimming in rivers and beaches. And this combination — movement plus natural environment — can amplify the benefits of each individually.

Regular physical activity is associated with numerous health benefits, as recognized by the Brazilian Ministry of Health. When it occurs in natural environments, some studies suggest that people tend to feel less tired and more motivated, which can contribute to creating a more consistent habit.

Additionally, exposure to natural sunlight — with proper sun protection — is related to the synthesis of vitamin D by the body, an important nutrient for bone health and immune function. Exposure to natural light also plays a role in regulating circadian rhythms, influencing sleep quality.

Nature and Cognition: Attention, Creativity, and Memory

Research in neuroscience and cognitive psychology has been investigating how natural environments affect mental functioning. The Attention Restoration Theory, developed by researchers Rachel and Stephen Kaplan, proposes that natural environments require a type of involuntary and fascinated attention — different from the directed and exhausting attention we use when working or studying — which would allow for a kind of mental recovery.

Studies with students and adults suggest that periods spent in natural environments, even brief ones, may be associated with temporary improvements in working memory, creativity, and problem-solving ability. These findings are promising, although there is still much to research about mechanisms and specific populations.

For those immersed in intense digital routines, combining time in nature with a digital detox can enhance the feeling of mental renewal.

Nature and Healthy Aging

For older adults, contact with nature can be especially relevant. Studies suggest that seniors who frequent parks and green spaces report greater well-being, less loneliness, and better perceived health. Activities like gardening, light walks in squares, and contact with animals in outdoor environments are also often mentioned by researchers as ways to maintain physical and social engagement.

Additionally, the sensory stimulation that nature offers — sounds, textures, smells, colors — can contribute to keeping the mind active over the years, something we will explore in more depth in the article on active mind in old age.

How to Include More Nature in Your Routine: Practical Suggestions

You don’t need to live near a forest or have a lot of free time to benefit from contact with natural environments. Small changes in daily life can already make a difference.

1. Start with what’s nearby. Squares, municipal parks, community gardens, and even a balcony with plants are accessible starting points for most people.
2. Set a fixed time each week. A 20 to 30-minute walk in a park, for example, is something researchers have investigated as potentially beneficial — without pressure for a mandatory minimum time.
3. Turn off screens during the outing. Leaving the phone in your pocket or on silent mode during an outdoor walk helps to better enjoy the environment and reduce stimulus overload.
4. Try gardening. Growing plants at home or participating in community gardens combines contact with nature, movement, and often socialization.
5. Notice the details. Practicing mindfulness in nature — noticing bird songs, leaf textures, the smell of earth after rain — can enrich the experience.
6. Include children and older adults. Contact with nature at different life stages has been associated with specific benefits for each group.
7. Adapt to your physical conditions. It’s not necessary to tackle demanding trails. A nap on a lawn, sky-watching, or sitting by a lake are valid ways to connect with natural environments.

When to Seek a Health Professional

Contact with nature is a complementary resource to health care, not a substitute for medical or psychological follow-up. Consider seeking a health professional if:

• You feel persistent sadness, intense anxiety, or difficulty performing daily activities, even after self-care attempts
• You exercise outdoors and notice pain, discomfort, or physical symptoms that weren’t present before
• You have chronic health conditions that may influence the type or intensity of physical activity suitable for you
• You feel that everyday stress is significantly affecting your health — a psychologist or doctor can help identify personalized strategies

Each person is unique, and what works for one may not work for another. Therefore, having the guidance of someone who knows your health history makes all the difference.

A Pause That Can Renew

We live in times of high cognitive demand, constant connectivity, and rhythms that rarely relent. In this context, reconnecting with nature is not romanticism or nostalgia — it’s a practice with growing scientific support, accessible to many people, and can be incorporated into daily life in simple ways.

Whether it’s a walk in the nearest park, a few minutes of mindfulness in a garden, or an occasional trip to a wilder environment, time dedicated to nature is often a gift for the body and mind. Not as a magic solution, but as a thread of well-being worth cultivating.

This content is informative and educational and does not replace the assessment, diagnosis, or treatment performed by a qualified health professional. Always consult a doctor, psychologist, or other qualified professional for specific guidance on your health.