Spending a day or two indoors will not harm your health—in fact, taking occasional rest days is essential for restoring energy and strengthening muscle fibers. However, it is no secret that staying cooped up for extended periods can take a toll on your body and overall outlook on life. Instead of dwelling on the downsides of being a homebody, let us explore some incredible benefits of regularly embracing nature-based adventures.
Getting Outside Alleviates Depression and Anxiety Symptoms
An analysis of 40 studies and 52 scientific articles from various countries highlights that spending time outdoors effectively reduces cortisol levels—a key stress hormone linked to anxiety disorders. Moreover, the evidence overwhelmingly shows that outdoor exposure not only lowers cortisol but also improves sleep quality, reduces blood pressure, and alleviates feelings of hostility, apathy, and distress (all of which can greatly contribute to chronic illnesses). Biologists theorize that this is because of something called the biophilia hypothesis, or the idea that humans are drawn, or are even genetically predisposed–to nature as a method of instinctually fighting physical and mental disease.
Another powerful remedy for mental health challenges is human connection. Since humans are naturally drawn to green spaces, nature provides an ideal setting for encountering others and fostering meaningful relationships. A University of Michigan study depicts group nature walks as a depression-fighting mental superfood. These walks offer all the benefits of outdoor exposure while creating a low-pressure social environment where participants can engage at their own pace. They can connect with others when it feels right, step back when needed, combat isolation, stay active, and soak up the restorative power of nature—all in one go!
Sunlight Sets the Clock
Sunlight is another important reason why getting outside is vital for optimal bodily function. While it is always necessary to practice sun safety and adequately protect yourself against dangerous solar radiation, the sun plays a key role in a human’s ability to produce vitamin D. Vitamin D deficiency dramatically weakens bones, increases muscular atrophy, tingling, and pain, impedes immune system responses and is also associated with lethargy, inflammation, weight gain, hair loss, constipation, and irritability (among many other harmful things). Vitamin D is also considered a hormone. So, if hormone health is important to you, it cannot be neglected.
While vitamin D can be obtained through food and supplements, it’s also one of the few essential nutrients the human body can produce naturally. Within half an hour of sunlight exposure to bare skin, a process called vitamin D photosynthesis begins, releasing between 8,000 and 50,000 IU (or 0.2 to 1.25 mg) of vitamin D into the bloodstream. This homemade vitamin D supports optimal body function, as mentioned earlier, while sunlight itself serves as an essential signal for the body’s internal clock, known as the circadian rhythm. This rhythm governs sleep-wake cycles, appetite, body temperature, and hormone secretion—all of which are significantly influenced by light. In our screen-dominated world, artificial light often disrupts these natural cycles, leading to chronic issues like poor sleep, irregular hunger or fullness cues, and difficulty maintaining a stable body temperature. Spending time in natural sunlight can help reset your circadian rhythm and restore balance to these vital functions.
Exercising Outside Is Easier
If you dread the thought of spending another workout chained to the treadmill or staring at the same four gym walls, research suggests that moving your routine outdoors may help bring it (and your sense of motivation) back to life. A study from Glasgow University concluded that people who ventured outside to get their daily dose of movement were at a significantly lower risk of developing poor mental health than those who only worked out indoors.
Additionally, those of us who have trouble sticking to a regular exercise regimen (which is most of us) may greatly benefit from taking it outside. The researchers in this study set out to understand the impact of location on exercise adherence or the ability of the test subject to stick to their exercise routine. At the end of twelve weeks, the test group that exercised outdoors demonstrated a significantly higher rate of exercise adherence than the indoor group. And not only that! They also reported more enthusiasm for movement outside of their formal regimens, decreased feelings of melancholy, and more tranquility overall.
Takeaway
Whether it is soaking up the sun, taking a group nature walk, or simply moving your workout outdoors, spending time in nature offers unparalleled benefits for both your body and mind. From reducing stress and improving sleep to boosting vitamin D levels and fostering social connections, the outdoors is a natural remedy for many of life’s challenges. So, step outside, embrace the fresh air, and let nature work its magic—your health and happiness will thank you!
If you are interested in learning more about the body’s natural rhythms and how your light exposure can make an impact, check out our article on the effects of light therapy on Seasonal Affective Disorder.
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This article was updated on 1/21/2025.