The Nature Prescription

It’s easy to feel stressed, distracted, or even disconnected with today’s uncertainties and fast-paced society. But there’s one powerful solution that doesn’t cost anything and is right outside your door: nature.

From improving your mood to strengthening your immune system, spending time outdoors is a proven way to boost health and well-being. Whether it’s a walk in the park, sitting under a tree, or gardening in your backyard, being in nature can help you feel better—physically, mentally, and emotionally.

Nature as Medicine for the Body and Mind

Science shows that natural environments—like forests, green spaces, and even urban parks—can help reduce stress and support better mental health. A major study from Harvard University found that people living near green areas reported lower levels of anxiety, depression, and early death compared to those living in more concrete-heavy areas (Harvard T.H. Chan School of Public Health, 2016).

Just being in nature can lower cortisol (the stress hormone), decrease your blood pressure, and calm your heart rate (Mayo Clinic Press, 2023). This matters more than ever as more people face burnout and mental overload from work, screens, and everyday demands.

Nature activates your body’s rest-and-recover system, helping you feel more relaxed and balanced.

Move Your Body + Get Outdoors = Double the Benefits

We all know exercise is good for us. But research shows that exercising in nature—what scientists call “green exercise”—can make physical activity even more beneficial.

Working out outdoors has been shown to:

• Boost mood and confidence more than indoor exercise
• Make physical effort feel easier
• Help people stick with their workout routines longer
• Improve heart health faster than exercising in urban environments

One study found that just five minutes of green exercise—like walking in a garden or doing yoga in a park—can significantly lift your mood (Pretty et al., 2005; Psychology Today, n.d.).

So the next time you want to feel good fast, consider taking your movement outside!

Nature Strengthens Your Immune System

Being in nature isn’t just relaxing—it can also help you stay healthier. Trees release special substances called phytoncides—natural chemicals that protect them from insects and germs. When we breathe these in during forest walks or hikes, they actually boost our immune system.

Research from Japan found that people who spent time in forests had higher activity in natural killer (NK) cells, which help fight viruses and cancer (Li, 2010). Nature also helps reduce inflammation, which is linked to many chronic diseases like diabetes, heart disease, and depression.

Simply put, being outside more often could mean getting sick less often.

Outdoor Time Supports Gut Health Too

Believe it or not, nature also benefits your gut health. The trillions of good bacteria that live in your digestive system—known as the microbiome—thrive on variety. Being exposed to natural microbes in soil, plants, and even fresh air can increase microbial diversity in your body.

Activities like gardening, hiking, or playing outside can help “train” your immune system and support digestive wellness (Bratman et al., 2019). This idea is part of the “Old Friends Hypothesis”—the concept that our immune systems evolved to work best when exposed to nature’s biodiversity.

Nature Sharpens Your Mind

If you’ve ever gone for a walk to clear your head, you’re already familiar with how nature improves thinking. Time outdoors restores what psychologists call “directed attention”—your brain’s ability to focus without feeling drained.

Studies have shown that spending time in natural settings can:

• Improve memory and focus
• Boost creativity
• Increase mental flexibility

A 20-minute walk in nature can restore your brain in the same way a nap might (Bratman et al., 2019). That’s great news for students, professionals, and anyone dealing with mental fatigue.

How Much Nature Do You Really Need?

You don’t have to spend hours hiking in a forest to see results. A 2019 study found that just 120 minutes per week—that’s only two hours total—in natural settings can lead to better health and well-being (White et al., 2019).

You can break this time up however you want:

• 20-minute walks in the park a few times a week
• Weekend hikes or gardening
• Sitting on your porch or in a green space during lunch breaks

Even small doses of nature add up to big health rewards.

Easy Ways to Get More Nature in Your Life

Here are a few simple ways to start:

• Take your workout outside when the weather’s nice
• Go for a short walk in the park or green space during breaks
• Eat lunch outdoors or relax in a backyard or nearby garden
• Try gardening or light yardwork as a mindful activity
• Visit local trails, lakes, or outdoor fitness classes

You don’t need expensive gear or a wilderness adventure—just open your door and step outside.

Your Prescription? More Nature.

Nature isn’t just a place to visit—it’s a tool for healing and health. Whether you’re walking your dog, stretching in the backyard, or hiking through a forest trail, your body and mind reap the benefits.

You don’t have to go far. You don’t have to go fast.
Just go outside. Move. Breathe. Let nature do what it does best—help you feel better.