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G
grandrisingbehavioralhealth.com
article
https://www.grandrisingbehavioralhealth.com/blog/the-benefits-of-outdoor-acti…
Studies have indicated that physical activity helps in stress reduction by activating the parasympathetic nervous system, promoting relaxation and recovery from stress. Spending even short periods outdoors while engaging in exercise releases endorphins, neurotransmitters that elevate mood and provide pain relief. [...] Studies have indicated that physical activity helps in stress reduction by activating the parasympathetic nervous system, promoting relaxation and recovery from stress. Spending even short periods outdoors while engaging in exercise releases endorphins, neurotransmitters that elevate mood and provide pain relief. [...] Nature exposure effectively regulates the body’s stress response. It activates the parasympathetic nervous system, promoting relaxation and reducing the activity of the sympathetic nervous system, which is responsible for stress-related reactions. Engaging in outdoor activities, even for brief periods, like a five-minute walk in a park, has been shown to significantly reduce stress levels. Longer periods, typically ranging from 20 to 90 minutes spent in nature, yield even greater benefits.
R
research.fs.usda.gov
official
https://research.fs.usda.gov/download/treesearch/55929.pdf
The hypothesis behind many studies that evaluate the relationship between stress and physical environments is that exposure to the outdoors, particularly green or natural spaces, can lead to stress reduction. This, in turn, is hypothesized to carry long-term health benefits. There are several mechanisms through which this hypothesis may bear out. For example, exposure to green space has been associated with attention restoration and cognitive function (Berman et al., 2008; Kuo, 2001), which may [...] in this review include: nature viewing, outdoor walks, outdoor exercise and gardening. We characterize study design, modalities of stress measurements, and statistical estimates of effect and significance. Heart rate, blood pressure, and self-report measures provide the most convincing evidence that spending time in outdoor environments, particularly those with green space, may reduce the experience of stress, and ultimately improve health. More work is needed to understand effects of in situ [...] Studies that used HR, BP and self-report provide the most convin-cing support for the hypothesis that spending time in outdoor environments reduces the experience of stress and improves health.
P
pubmed.ncbi.nlm.nih.gov
official
https://pubmed.ncbi.nlm.nih.gov/29604546
of stress measurements, and statistical estimates of effect and significance. Heart rate, blood pressure, and self-report measures provide the most convincing evidence that spending time in outdoor environments, particularly those with green space, may reduce the experience of stress, and ultimately improve health. More work is needed to understand effects of in situ modifications to outdoor environments on residents' stress response. [...] Everyday environmental conditions impact human health. One mechanism underlying this relationship is the experience of stress. Through systematic review of published literature, we explore how stress has been measured in real-time non-laboratory studies of stress responses to deliberate exposure to outdoor environments. The types of exposures evaluated in this review include: nature viewing, outdoor walks, outdoor exercise and gardening. We characterize study design, modalities of stress [...] The PubMed wordmark and PubMed logo are registered trademarks of the U.S. Department of Health and Human Services (HHS). Unauthorized use of these marks is strictly prohibited.
N
nrpa.org
research
https://www.nrpa.org/publications-research/park-pulse/time-spent-outside-redu…
Local parks and trails provide an ideal opportunity for everyone to get outside each day. As little as 20 minutes a day spent outdoors helps reduce stress. Nearly all (96 percent) U.S. adults spend some time outside every day. Age can impact time spent outdoors, with Gen X spending the most time outside and Gen Z spending the least amount of time outdoors.
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K
kidsmentalhealthfoundation.org
article
https://www.kidsmentalhealthfoundation.org/mental-health-resources/mental-wel…
Helps with stress, anxiety and mood: Anxiety is when kids feel nervous or worried, and depression is when they feel sad or have a low mood for a long time. Being outside in nature can help lift their mood and reduce stress and anxiety.
Increases physical activity: Physical activity improves overall mental health and reduces stress. When kids move their bodies – like running, climbing or jumping – they feel better, too. Being outside naturally gets kids moving. [...] ## Article Summary
Being outside is good for kids’ mental health.
Spending time outdoor door can lower stress, increase physical activity, and improve focus, mood, and sleep quality.
There are many different ways to help kids get outdoors, even if your access is limited.
Activity
Outdoor Scavenger Hunt [...] Improves resilience and confidence: Resilience is what helps us bounce back after tough situations. Outdoor activities can teach kids problem-solving, how to overcome tough moments and help build confidence in their abilities. For example, every time kids try something new like swinging on the monkey bars or climbing a tree, they gain confidence.
H
health.harvard.edu
research
https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieve…
Here, researchers asked 36 people to spend 10 minutes or longer, three days a week for eight weeks, in an outdoor place where they could interact with nature. The settings varied from yards to public parks to green areas near their place of work. They also either walked or sat during their nature time. [...] Spending at least 20 to 30 minutes immersed in a nature setting was associated with the biggest drop in cortisol levels. After that time, additional stress-reduction benefit accrued more slowly. Time of day and specific settings didn't affect stress levels. So the next time you need to de-stress or just work on your mental well-being, find a nature setting you enjoy and spend some time there.
Image: © Milkos/Getty Images
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## In the journals
Spending just 20 minutes connecting with nature can help lower stress hormone levels, according to a study in the April 4, 2019, Frontiers in Psychology. Previous research has shown that interacting with nature reduces stress, but it is not clear how long and how often the engagement needs to be, or even what kind of nature experience is best.
H
heart.org
article
https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/s…
Spending time in nature can help relieve stress and anxiety, improve your mood and boost feelings of happiness and well-being. Whatever you call it – forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure ‒ humans evolved in the great outdoors, and your brain may benefit from a journey back to nature.
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# Spend Time in Nature to Reduce Stress and Anxiety
Young woman in raincoat enjoys nature in the rain
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## Keep outside in mind for less stress
M
mcpress.mayoclinic.org
article
https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-na…
“Cities can be very energetic and exciting but also can contribute to both conscious and unconscious stress from the sensory overload and challenges of maneuvering in those spaces,” says Smith. “If you live in an urban environment, exploring to find even a small natural reprieve can be extremely beneficial.” [...] Some research suggests that even very quick visits outdoors can be beneficial. But there are indications that certain amounts and types of outdoor time may have greater impacts on well-being. A 2021 study, for example, found that the 20- to 90-minute sessions in nature were most beneficial for mental health, with gardening, nature-based therapy and exercise in green spaces being the most effective for adults. [...] Finally, there is evidence that nature exposure is associated with better cognitive function — like memory, attention, creativity and sleep quality.
But perhaps the best part is that nature makes it easy to soak in these benefits.
“Being present in nature doesn’t ask or require anything of us, so it frees up our mind to think more deeply and clearly about things,” says Smith.