How to nature-max in everyday life
Most of us spend a lot of time indoors. Bed to bathroom to kitchen to commute to office to sofa - maybe with a brief cameo from “outside” while waiting for a bus if we’re lucky. And while we’re well versed on the benefits of going for a weekend hike or long Sunday dog walk, making an effort to actually get out and about in nature can often feel like something of a slog. But what if we told you that even spending as little as 20 minutes in fresh air could work wonders on both your body and mind?
You don’t have to take our word for it - there are heaps of studies on how spending some time outdoors can positively affect everything from stress hormones and blood pressure to gut health. Case in point? One 2019 UK study of nearly 20,000 people found that people who spent at least a total of 120 minutes every week in greenery were significantly more likely to report good health and higher psychological well-being. That’s literally 17 minutes per day.
Another study led by Dr. Mary Carol Hunter, an associate professor at the University of Michigan, found that spending at least 20 minutes a day sitting or walking somewhere that feels connected to nature – something she coined a ‘nature pill’ - can significantly reduce levels of stress hormones.
The best bit? You don’t need to become an outdoors expert overnight, or invest in multiple fleeces, to reap the benefits. A bit of fresh air here, a short walk there - whether it’s a patch of grass near your office or a quick visit to your local park – is all it takes.
Here are some low-effort ways to sneak a bit more nature into your everyday routine.
Take your lunch outside
Whether you’re in the office or working from home, enjoying your sandwich outside is one of the easiest wins going. Swap your desk for a bench, a patch of grass or even a curb if you’re desperate - it still counts. The same emails will be waiting for you when you get back, but at least now you can tackle them with a slightly clearer head.
Join a running – or walking – club
If you struggle to motivate yourself, maybe some company would help. Joining a running or walking club means you’re getting outside and being held accountable by other people who also decided to leave the house. Sometimes they all go for a pint at the end of it. Plus, it’s a good excuse to pretend you’re “training” for something, even if it’s just a slightly longer walk next week.
Take on a gardening project
You don’t need to suddenly become a full-time landscape gardener, but planting something - anything - is a solid way to get your hands dirty (literally) while getting outside at the same time. If you don’t have a garden, windowsills, balconies and even a couple of pots by the door do the job. Congratulations, you now own a small but thriving herb empire.
Plan a day out with family and friends
If you want to level things up slightly, why not plan a visit to a nearby garden, heritage site or even coastline if you are lucky enough to live lose to the sea? There are heaps of places to enjoy – take a look at the National Trust website if you’re stuck for ideas – with some of our favourites being Blickling Estate in Norfolk, Sutton Hoo in Suffolk and Dunham Masset in Cheshire.
Go for a walk before work
We’re not expecting you to become a member of the 5am club or buy a puppy (although we wouldn’t talk you out of it) - even a quick loop round the block before you log on can make a difference. If you can walk or cycle to work, then even better. You’ll feel productive, slightly refreshed, and like the kind of person who has their morning routine sorted (even if you absolutely don’t).
Become a bench person
Find a bench and sit on it. That’s it - that’s the activity. No steps to hit, no route to follow, just you, existing outside for a bit. Pet dogs, people-watch, listen to birds – it’s low effort, slightly underrated and surprisingly effective.
Add some nature to your office space
If getting outside feels like a stretch, why not bring a bit of nature to you? A plant on your desk or a window open for some actual fresh air can all help boost morale and make your space feel like less of a box.
Touch grass – literally
One Gen Z social media meme we would actually suggest taking on board, take 15 minutes to remove your shoes, sit on the grass and just actually interact with the outdoors. It might feel slightly ridiculous, but it’s also the quickest way to remind yourself you’ve been inside for far too long.
Tom Green