It’s Spring and beautiful outdoors! The rains have made everything green and flowers and trees are budding and springing to new life from the cold and dreary winter months. The smells are heavenly, my favorite are lilac bushes I walk by on my daily walk. Sometimes I need a jacket and other times, not. The weather is kind of up and down but even in the down, it’s beautiful.
I’m in my final couple days of 75 Hard and one of the requirements is a minimum 45-minute workout outdoors. I choose to walk and I have walked outdoors every single day, rain or shine. Let me just say, I’m not one to go walking in the rain on my own. The program pushed me to overcome my objections and excuses. I learned many new things; one of which is that it is empowering to walk in the rain. Why? It’s very quiet, no one else (or very few) are out, and the smells and beauty are still there – in a different way. For me, knowing that I’m doing something most people won’t do, including myself is an empowering accomplishment. It makes me feel like I have overcome myself and things within that hold me back.
Nature is God’s creation. I can walk and pray, being quiet and still before Him or pouring out my heart to Him. I can also pop in the ear buds and listen to an audiobook or podcast which has also been very enjoyable for me. I listen to nonfiction and learn new and interesting things. Alternatively, walking with a friend is fun too. I admit that I don’t do that as often, mostly because I really dislike being on a schedule – it is a source of stress for me since I like to go for my walk when I’m ready and sometimes the time is hard to predict.
Time spent outdoors can be anything. When my dad broke his hip and I helped my parents earlier this year, the physical therapist encouraged my 84-year-old dad to sit outside every day in his wheelchair to get fresh air and sunlight which is healing. The added benefit for my dad was neighbors walking by would stop to visit which was good for his social connection and mental well-being.
Sunlight exposure triggers production of vitamin D that is crucial for immune function, bone health and mood regulation. Many people with autoimmune conditions are deficient in Vitamin D. Not only that but the fresh oxygen-rich air helps your lungs function more efficiently and can increase energy and mental clarity. Win!
Circadian rhythm regulation is another benefit of sunlight exposure, especially in the morning. It resets your internal clock and improves sleep quality and even helps regulate hormones.
Time spent outdoors improves respiration and detoxification by encouraging deeper breathing that supports lymphatic drainage and detox pathways. Trees and plants emit phytoncides which are organic compounds that boost immune health when inhaled.
There are many therapeutic effects of time in nature.
1. Reduced Stress and Anxiety:
- Nature lowers cortisol levels and promotes the relaxation response.
- Even 10–15 minutes outdoors can reduce tension and restore a sense of calm.
2. Improved Mood and Mental Clarity:
- Exposure to natural environments increases serotonin and dopamine levels, enhancing happiness.
- Nature is associated with decreased symptoms of depression and mental fatigue.
3. Increased Vitality and Energy:
- Natural surroundings provide a subtle stimulation that recharges energy rather than drains it.
- Studies show people feel more alive and motivated after spending time outside.
4. Greater Sense of Connection and Awe:
- Being in nature fosters spiritual renewal and a sense of connectedness to something greater than oneself.
- Awe-inspiring environments (mountains, forests, oceans) can reset perspective and calm the soul.
5. Enhanced Immune Function:
- Forest bathing (Shinrin-yoku in Japan) has been shown to increase natural killer cell activity, which helps fight illness and inflammation.
- What is forest bathing? It is simply immersing yourself in nature. Think walk in the woods.
Since there are so many benefits to spending time in nature, I want to give you some simple and practical tips for incorporating this time into your daily life.
- Begin your day with 10 minutes of sunlight exposure—walk the dog, sip tea on the porch, or stretch outside.
- Replace one seated meeting or break with a 10–15 minute walk outdoors.
- Move your breakfast or lunch to a patio, balcony, or picnic table for a refreshing change.
- Take your reading, journaling, or prayer time outdoors.
- Bring your workout (like yoga or walking) to a park or backyard.
- Schedule time to visit local trails, botanical gardens, or beaches to soak in larger doses of green space.
- Garden or tend to plants. Even container gardening can offer the same mental health and sensory benefits.
- Involve your family. Encourage nature walks, backyard games, or family park days to share the health benefits together.
The outdoors and nature are God’s creation for us to enjoy. My personal favorite is hiking in the woods. Yours may be something else. Whatever it is, remember you can incorporate simple ways to get outside daily without devoting a lot of time to it, then save the big hikes for the weekend.
What’s your favorite way to enjoy the outdoors? If you don’t have one, I encourage you to use my tips here to begin intentionally spending some time outside every day.
In love and health,
Terri
