By Ashley Pruitt
These days, it can be hard to get outside. Responsibilities in the professional, academic, and personal spheres keep many of us inside throughout the day—with some people only spending time outside when going to and from the car or bus. Further, keeping an eye on computers, phones, televisions, and other electronic devices (for both work and play) exacerbate our time spent indoors. Add in record high temperatures and increasingly unpredictable weather, getting regular sunlight and fresh air might feel nearly impossible. Yet fresh air and sunlight continue to be touted as a way to improve health, boost mood, and stabilize some symptoms of mental illness. You may have even seen someone online tell another to “Touch some grass,” using this popular insult which insinuates that the person is spending too much time online. While usually intended as a tongue-in-cheek callout, this phrase actually sums up a useful strategy for mental and physical wellness. In addition to helping people mentally and physically, getting outdoors can help connect community members in a time when many are feeling increasingly isolated.
One study conducted by the Environmental Protection Agency estimates that the average American spends nearly 90% of their day indoors—and that was before the pandemic hit. It might help to think of yourself like one big, human-sized plant: in order to thrive, you need fresh air, water, nutrients, and sunlight! Lack of exposure to the Great Outdoors can lead to a variety of physical health issues, such as inadequate levels of vitamin D (which is needed for bone, muscle, nerve, and immune system health), and increased symptoms of mental illness, such as feelings of loneliness, isolation, hopelessness, and increased worry or stress. Making a concerted effort to spend time outside every day might be a challenge, but doing so can improve your body’s production of Vitamin D (which in turn helps to reduce stress and improve sleep cycles). It will also help to regulate your mood and improve feelings associated with anxiety and depression.
Along with the mental and physical advantages of daily time outdoors, getting out of the house could improve your social health too. What better way to get to know your neighbors than by actively sharing the same space? Heading outside can help connect you with your community by simply increasing recognition-- which can ultimately grow into acquaintanceship and friendship if cultivated. Maybe it’s a simple wave hello from separate porches. Maybe it’s offering to help an elderly neighbor with their groceries. Whatever your strategy, becoming familiar with the people in your immediate vicinity can help alleviate feelings of isolation and loneliness. Just think, borrowing that cup of sugar from a neighbor is way easier if you have already begun to develop a relationship!
If you are wondering how to incorporate more time outdoors into your daily life, remember you are allowed to start slowly. If you aren’t already a fan of the outdoors, it might feel overwhelming to drastically alter your habits—and drastic changes to routine can impede long-term success. Truthfully, no matter your preferences, there are plenty of ways to get your daily dose of nature therapy. You just have to do what is realistic for your life right now. Consider spending five minutes a day simply sitting outside on your porch or apartment steps. If sitting in one place is a challenge for you, feel free to practice drawing, reading, stretching, tossing a ball, or any other preferred activity while you are out there. Try to disconnect from your phone or laptop if you can. But remember, there isn’t just one way to get outside “correctly”. To put it simply, if a given activity increases the likelihood you will spend time outside, then it’s a good activity to do outside. Over time, you can build your way up to longer periods of time spent outdoors, and you can increase your amount of movement as well. For example, maybe you move from reading on your apartment stoop for 5 minutes a day to taking a 10-minute walk around the block, and then to walking the mile radius around your home for 30 minutes. Maybe you use a wheelchair or crutches and it’s hard to find disability-friendly routes in your neighborhood. In this case, you might consider creating a potted garden that you can keep in your backyard or on your balcony. Start with one pot and then later add two or three, and so on. This will allow you to ease into a routine outdoors tending to your garden without overwhelming your resources for time, finances, or energy. Whatever your circumstances, you can increase your daily minutes spent in nature gradually at a rate that is achievable for you, your schedule, and your ability level. Start simply and grow into your ideal daily ritual. The important thing is that every day, you get a little time in the sun and fresh air. And when all else fails, you can always just “go touch grass.”
Sources
Centers for Disease Control and Prevention. (2022, April 18). Are there benefits to spending time outdoors? Centers for Disease Control and Prevention. Retrieved July 25, 2022, from https://www.cdc.gov/cancer/skin/basic_info/outdoors.htm
Klepeis, N., Nelson, W., Ott, W. et al. The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants. J Expo Sci Environ Epidemiol 11, 231–252 (2001). https://doi.org/10.1038/sj.jea.7500165
U.S. Department of Health and Human Services. (2022, June 2). Office of dietary supplements - vitamin D. NIH Office of Dietary Supplements. Retrieved July 25, 2022, from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/