Health Benefits of Enjoying the Outdoors

Stepping outside to read a book or have lunch can benefit your health more than you think. A 2022 study shows people in the U.S. spend 90% of their time indoors, inhaling poor quality indoor air which can affect health conditions such as asthma and heart disease. Going outside for a little sunshine and fresh air can benefit your health by improving your immune system, sleep, mental health and eye health.

Benefits of Spending Time Outdoors

Strengthens the Immune System

The first benefit most people think of when going outside is increasing vitamin D. The sun emits ultraviolet rays. Once those rays touch your skin, the body synthesizes their rays and creates vitamin D. Increasing your vitamin D levels helps improve your immune system and fight colds and flu.

Airborne plant chemicals called phytoncides can also help with improving the immune system. Phytoncides help increase white blood cell activity, which helps protect the body. While blood cells locate and attack infections in the blood stream with antibody proteins that attach to the infection and eliminate it.

Increases Movement

While outside, you typically perform activities requiring more movement than indoor activities. Increasing your movement helps improve your cardiovascular health. For example, instead of exercising in a gym, take your workout outside. Outdoor workouts are often described as green exercising and many gyms and fitness centers are adding outdoor workout opportunities for their members. I don’t use a treadmill unless there’s an ice storm. Instead, I go for my daily walks on a track.

Improves Sleeping Patterns

In addition to improving your physical health, spending time outdoors can improve your sleep patterns. Going outside 10-30 minutes after you wake up every day can help your circadian rhythm. Circadian rhythm is how your body calculates its internal clock and helps you determine when it’s time to wake up using sunlight as a trigger to decrease melatonin in the brain and increase cortisol to help you wake up.

Read other ways to improve your sleep in our Prevention Plus article, The Power of Sleep.

Supports Mental and Cognitive Health

A 2021 study showed extended exposure to nature is linked to improvements in mental and cognitive health. Being in a natural environment can improve memory, attention and cognitive flexibility, the ability to adapt to changing environments.

You can also improve cognitive health by joining outdoor clubs, such as gardening or walking club, and participating in outdoor social activities. Joining these groups allows you to interact with others who have similar interests. In the Prevention Plus article, Community Health: Connection Matters, Suzanne T. Pham, MD, FAAP, Cooper Clinic Preventive Medicine Physician, shares how finding a community can help improve chronic stress.

Improves Eye Health

With so much technology incorporated into our daily lives—at work, school and home—we forget to let our eyes rest, causing eye strain. In addition to eye strain, you can also experience myopia or nearsightedness. According to American Optometric Association, the 20/20/20 method is the best way to prevent eye strain. You take a 20-second break every 20 minutes and look at something 20 feet away. During one of these breaks, you can also take time to step outside and look at nature.

Outdoor Activities to Consider

Going outside doesn’t require intense outdoor activities such as hiking or swimming. Simply finding an activity you enjoy, such as going for a walk or eating a meal outside, can benefit you. Outdoors I like to run and do anything that improves my aerobic capacity and reduces cardiovascular risks.

Even while you’re at the office or in school, stepping outside can help reduce mental fatigue, lower stress levels and foster creativity. If your office has green spaces, take the opportunity to work outside or have a meeting in these spaces. This benefit your co-workers as well.

Invite your friends and family to spend time outdoors with you. Whether it’s taking a walk in the neighborhood, having a picnic, meeting at a local park or simply relaxing in the backyard, there are plenty of ways to enjoy nature together. Choose an activity everyone will enjoy and pick a time that works for the group. Spending time outside is a great way to stay active, strengthen relationships and make lasting memories.

Additional Tips for Enjoying the Outdoors Safely

• If you suffer from seasonal allergies and avoid going outside for that reason, take daily over-the-counter allergy medicine.
• Sun safety is also important. Remember to apply sunscreen every couple of hours with at least 30+ UV protection. Read Staying Safe in the Sun Using Sunscreen to learn more.
• No matter what time of year, staying hydrated is also key to enjoying the outdoors safely. Carry a reusable water bottle with you everywhere you go. Read Hydration 101 and learn more about the risks when you don’t drink enough water.

Take a break from the indoors and enjoy all nature has to offer, both mentally and physically. If you haven’t seen your health care provider recently, now is a good time to make an appointment. For more information about Cooper Clinic or to schedule a comprehensive preventive exam, visit cooper-clinic.com or call 866.906.2667.

Article written by J. Blake Bolin, MD, FAAFP, Preventive Medicine Physician at Cooper Clinic.