Modern life has made it much easier to become "an indoor cat" than an outdoor one. Days spent migrating from one screen to the next—from the computer to the TV to a late-night iPhone scroll session in bed—are far more common than those spent immersed in nature. This feels less than healthy for a reason: spending time outdoors is beneficial to your health, so by staying in, you're missing out.
Anyone who ventures outside, especially after hours spent indoors, is likely to intuit that doing so will benefit their well-being. Nature is a vibe, and that vibe is good! But you don't have to rely on instinct as proof; science shows there are tangible physical and mental health benefits to spending time outdoors. Here, experts explain the research backing the well-being-boosting benefits of nature and describe strategies for incorporating more time outside into screen-heavy routines.
The Science-Backed Perks of Getting Outside
Nature isn’t just a pretty backdrop—it’s a legit health booster. A. Heather Eliassen, ScD, professor of nutrition and epidemiology at Harvard TH Chan School of Public Health, points out that green spaces aren’t just nice to look at—they actively improve your body’s function. Studies link outdoor time to better sleep, lower blood pressure, and even a reduced risk of chronic diseases like type 2 diabetes, heart disease, and certain cancers. And if that wasn’t enough, Eliassen notes that being around nature might actually help you live longer. Talk about a win-win.
Why Your Brain Loves Fresh Air
If you’ve ever felt instantly calmer after stepping into a park or hiking trail, you’re not imagining things. Aimee Daramus, PsyD, a psychologist specializing in anxiety and depression, explains that nature has a direct impact on mental health. "Being outside reduces cortisol levels—that’s your stress hormone—and increases serotonin, which helps regulate mood," she says. Even a short walk in a green space can dial down anxiety and sharpen focus, making it a natural (pun intended) antidote to the mental fog of too much screen time.
How to Sneak More Nature Into Your Routine
parks, rooftop gardens, or tree-lined streets still count. The key? Consistency. A daily 20-minute dose of sunlight and fresh air adds up over time.
The Surprising Ways Nature Boosts Immunity
Here’s a fun fact: trees and plants release phytoncides, airborne compounds that actually strengthen your immune system. Eliassen explains that these natural chemicals increase white blood cell activity, helping your body fight off infections. Plus, sunlight triggers vitamin D production, which is crucial for immune function. So if you’ve been skipping the outdoors, you might be missing out on more than just a nice view.
Breaking the Screen Addiction Cycle
screens aren’t going anywhere. But Daramus recommends setting "tech-free zones" to create balance. "Leave your phone inside when you step into the backyard, or try a ‘no-scroll’ rule during outdoor meals," she says. Over time, these habits rewire your brain to crave real-world stimulation over digital dopamine hits. And if you need extra motivation? Track your outdoor time with a fitness app—turning it into a game makes it way more fun.
At the end of the day, nature isn’t just a luxury—it’s a necessity. Whether it’s a forest hike or a five-minute break on your apartment balcony, prioritizing outdoor time pays off in ways that pills and screens never can. So next time you’re tempted to binge another episode or doomscroll, ask yourself: wouldn’t some fresh air feel better?
