For Millennials and the generations before us, many can recall being encouraged by our parents to “go play outside.” While some needed a gentle push, others eagerly raced outdoors at every opportunity. Our parent’s advice, as research has now shown, was invaluable.

Since 1984, numerous studies have underscored the extensive health benefits of the great outdoors. Particularly, greenspaces like parks, tree canopies, and forests offer significant physical and mental advantages, proving to be far more than just a breath of fresh air.

Here are a few of the study findings on this topic with the specific ways being outside helps improve physical and mental well-being.

Physical Benefits
Improves Cardiovascular Health: A breath of fresh air in the open sky not only clears the mind but also has a tangible effect on your cardiovascular system. A 2010 study on walking groups found that walking outside, particularly in greenspace compared to indoors such as on a treadmill, showed a higher improvement in blood pressure, heart rate, and cholesterol. Similarly, a Japanese study found that participants who walked in the woods had lower blood pressure and heart rate while those who walked in urban environments did not see as much improvement.

Boosts Immune System: A dose of sunshine aids your body to produce vitamin D, which is key for building strong bones. Exposure to sunlight has also been shown to increase white blood cells which help the body fight infection and illness.

Improved Sleep: Letting the sunlight hit your skin helps regulate melatonin production, also known as the sleep hormone. Melatonin levels are linked to when the sun rises and sets—meaning getting outside during the day can help regulate your sleep cycle. A study conducted in the UK found that having 2.5 hours outside during the day in natural light was directly related to decreased insomnia, less frequent tiredness, and an easier time getting up in the morning. It also found that each additional hour spent outside in natural daylight improved sleep cycles even more.

Mental Benefits
Stress Reduction and Improved Mood: To branch off the point of daylight improving sleep cycles, the same study also found that the 2.5 hours spent outside in daylight greatly enhanced mental health. It reduced the odds of any depressive disorder development and was connected to low antidepressant drug usage, lower neuroticism, and improved mood with greater happiness. And again, every additional hour outside boosted these benefits.

Increases Focus and Creativity: Being outside in nature offers a break from the constant stimulation of screens and technology, giving our minds a chance to rest, and opening the brain up for creative stimulation. For those weary of overstimulation, outdoor greenspaces have been found to restore attention—recalibrating minds to peak performance. Some research has also noted that exposure to nature increases brain activity in areas associated with empathy and emotional stability.

Time to Get Outside
Whether it’s a quick walk in the park during your lunch break, an outdoor exercise class, or simply finding time to sit outside and soak up some sunshine, make sure to prioritize incorporating the great outdoors into your daily routine so you can take advantage of all that the great outdoors has to offer your body and mind.