Unwind and Recharge The Hidden Benefits of Being in Nature

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Have you noticed how much better you feel after spending time outside? Would you believe that it isn’t just a feeling? It turns out that there are many real benefits of spending time in nature for your physical, cognitive, and mental health. It’s all backed up by scientific studies (see the references at the bottom of this post). If you aren’t someone who enjoys the outdoors, perhaps our article on becoming more outdoorsy will help.

Whenever life feels overwhelming, Bill and I always find ourselves escaping to the outdoors. Whether it’s a stroll through the local park, a visit to a nearby wildlife refuge, or a weekend camping trip, nature has a way of grounding us. There’s something magical about the rustling leaves and chirping birds that make our worries feel smaller and our spirits lighter. It’s in these moments, surrounded by the natural world, that we recharge and find clarity.

Reduced stress and anxiety

Spending time in nature is one of the best ways to ease stress and calm the mind. Research supports this: just 20 minutes outdoors can significantly lower stress levels (Berman, Jonides, & Kaplan, 2008). Another study revealed that taking a 90-minute walk in nature not only reduced anxiety but also boosted self-esteem, compared to those who walked in urban areas (Bratman, Hamilton, Hahn, Daily, & Gross, 2015).

Nature has a unique ability to create a sense of calm and relaxation. The soothing sights and sounds of the outdoors help shift our focus away from negative thoughts and worries, allowing us to unwind. Studies have shown that peaceful natural environments can promote a profound sense of well-being (Berman et al., 2008). On top of that, the awe and wonder sparked by nature’s beauty have been linked to reduced stress and enhanced happiness, making us feel more content and at peace (Keltner & Haidt, 2003).

Improved mood

Spending time in nature can truly brighten your day. I’ve experienced this firsthand—some of our best family moments have been out in green spaces, whether it’s hiking a quiet trail or simply relaxing in our backyard. It’s no surprise that science backs this up. One study found that participants who spent time in green spaces reported lower levels of depression and anxiety, along with higher overall well-being (Barton & Pretty, 2010). Similarly, outdoor exercises like hiking or biking are linked to feelings of revitalization, more positive engagement, and reduced tension, anger, and fatigue (Booth & Lonsdale, 2008).

If you’re looking for a mood boost, incorporating nature into your routine can make a big difference. Start small: take a stroll through a nearby park, nurture some houseplants, or even plan a weekend hike. The beauty and serenity of the natural world have an amazing ability to lift spirits and create a sense of peace. Give it a try—your mood will thank you.

Increased physical activity

Getting outside isn’t just great for your physical health—it can actually make exercise more fun and sustainable. Personally, we’ve found that outdoor activities like hiking or biking often don’t even feel like exercise. It’s easier to stay motivated when you’re surrounded by stunning views or feeling a cool breeze on your face. Studies back this up: research shows that exercising outdoors is more enjoyable than hitting the gym, which makes people more likely to stick with it (Booth & Lonsdale, 2008). Plus, the natural surroundings add a sense of adventure and excitement, making workouts feel less like a chore (Biddle, Asare, & Mutrie, 2011).

One particularly striking finding is that people who live in neighborhoods with more green spaces and parks tend to be more physically active than those in areas with fewer natural amenities (Casper & Jackson, 2012). This highlights how access to nature can play a huge role in promoting healthy habits.

So whether you prefer tackling mountain trails, cycling through quiet countryside roads, or simply enjoying a stroll in your local park, being active in nature is a wonderful way to boost your energy and stay healthy.

Improved sleep

If you’ve ever struggled with getting a good night’s sleep, I’m right there with you. One place I never have trouble sleeping is outdoors when we go hiking. There’s something about waking up to natural light and falling asleep to the sounds of rustling leaves that feels deeply restorative. Studies even back this up—exposure to natural light during the day can improve sleep quality and lengthen sleep duration at night (Barger, Sullivan, & Vaughn, 2013). Spending time in green spaces like parks and forests is also linked to better sleep efficiency and fewer disturbances (Li, Li, & Morishita, 2016).

Nature’s calming sights and sounds create the perfect environment for winding down before bed. Breathing in fresh air and soaking in tranquil surroundings can leave you feeling refreshed and ready for deep, restful sleep (Li et al., 2016). If you have the chance, try camping for a couple of nights—it’s a fantastic way to reset your sleep rhythm. And even if camping isn’t your thing, a simple walk in the park might be all you need to start sleeping better.

Improved cognition and creativity

Spending time in nature is like a reset button for the brain. I remember one particularly busy week when we were bogged down with work and deadlines. Bill suggested a quick trip to a nearby nature reserve, and after just an hour of walking among the trees, we both felt more focused and creative. It’s no surprise that research supports this: one study found that people who took a nature walk performed better on creative tasks than those who walked in urban settings (Mayer & Frantz, 2004). Another study showed that children who spend more time in natural environments tend to have better attention spans and cognitive development (Taylor, Kuo, & Sullivan, 2001).

Nature’s beauty and diversity provide endless inspiration. The sense of awe and wonder you feel when taking in a stunning view or listening to the sounds of a forest can do wonders for clearing your mind. These peaceful surroundings enhance both creativity and cognitive function (Mayer & Frantz, 2004).

So if you’re feeling stuck or need a mental boost, step outside. Whether it’s a walk in the woods or simply sitting in a garden, nature offers a refreshing way to spark creativity and enhance mental clarity.

Learning More

This was a lot of information but there is a lot more to learn about the benefits of spending time in nature. If you haven’t yet, I recommend watching the short video above. In addition, we have included some highly recommended books to go even deeper below.

Your Guide to Forest Bathing (Expanded Edition): Experience the Healing Power of Nature Simply being present in the natural world, with all of our senses fully alive, can have a remarkably healing effect. It can also awaken in us our latent but profound connection with all living things. This is “forest bathing,” a practice inspired by the Japanese tradition of shinrin-yoku. It is a gentle, meditative approach to being with nature and an antidote to our nature-starved lives that can heal our relationship with the more-than-human world.

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In Conclusion

Spending time outdoors truly feels like hitting the reset button. Whenever Bill and I find ourselves bogged down by the demands of everyday life, a walk in the woods or a spontaneous camping trip always brings us back to center. The benefits go far beyond just feeling good in the moment. From reducing stress and anxiety to improving mood, getting active, sleeping better, and even sharpening our minds, nature is the ultimate wellness tool.

With so many advantages, making time for outdoor activities isn’t just a luxury—it’s essential. Whether it’s a peaceful stroll in your neighborhood park, a scenic bike ride, or a weekend spent hiking, your mind and body will thank you for it. Give yourself the gift of the outdoors—you deserve it.

We will see you outdoors!

References:

Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955.

Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.

Biddle, S. J., Asare, M., & Mutrie, N. (2011). Psychology of physical activity: Determinants, well-being and interventions. Abingdon, UK: Routledge.

Booth, M. L., & Lonsdale, C. (2008). The effects of outdoor education on the well-being of primary school children: An investigation using the children’s happiness questionnaire. Journal of Happiness Studies, 9(3), 309-323.

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). The benefits of nature experience: Improved affect and cognition. Landscape and Urban Planning, 138, 41-50.

Casper, M. L., & Jackson, R. B. (2012). Built environments and obesity in disadvantaged populations. American Journal of Preventive Medicine, 42(4), 439-445.

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357.

Keltner, D., & Haidt, J. (2003). Approaching awe, a moral, spiritual, and aesthetic emotion. Cognition and Emotion, 17(2), 297-314.

Mayer, F. S., & Frantz, C. M. (2004). The connectedness to nature scale: A measure of individuals’ feeling in community with nature. Journal of Environmental Psychology, 24(4), 503-515.

Taylor, A. F., Kuo, F. E., & Sullivan, W. C. (2001). Coping with ADD: The surprising connection to green play settings. Environment and Behavior, 33(1), 54-77.

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By Summer and Bill

Summer and Bill are the dynamic duo behind Adventureite.com, a blog dedicated to inspiring others to explore the great outdoors. With a combined lifetime of experience traveling and adventuring across America, they have a wealth of knowledge to share. From hiking to camping, kayaking to travel, Summer and Bill are passionate about helping others discover the beauty of the natural world.