5 Tips for Making Time in Nature Part of Your Daily Routine
Depending on where you live, you can get your dose of nature in various places, including public parks, beaches, and your own backyard (if you have one).
So how much nature do you need to feel the benefits if you have depression? There is no one specific guideline, but there are some estimates based on research.
Some obstacles — such as living in a city, living in a cold climate, or lack of accessibility to some nature-based activities for people with certain health conditions — can make it more challenging to access green spaces.
However, there are some ways around these obstacles. “Being busy or living in a cold, challenging, or urban environment does not have to limit your access to nature,” Dr. Bash says.
It’s worth noting that the aforementioned review that suggested as little as 10 minutes in nature can have an impact also found that urban nature spaces like parks offer mental health benefits. The authors write that people with mental health symptoms don’t necessarily need to venture into remote wilderness to get relief.
1. Start Small
If you’d like to increase the amount of time you spend outdoors each day, Goldman suggests starting small. If you’re not sure you can commit to 10 minutes a day, try starting out with two minutes a day. Once you feel ready, you can work your way up from there, says Goldman.
You could even start by trying to eat lunch or have a cup of coffee outside, rather than indoors. “There are so many things we do during the day that can be done outside, which can increase our time in green spaces,” Goldman says. “You do not need to change your day drastically just to increase your time spent outside.”
2. Schedule a Visit to a Nearby Park or Nature Preserve
Many places, including in cold climates, have parks or nature preserves that remain open year-round. Consider visiting these places to experience the beauty of nature, Bash says. For instance, if you only have time during a lunch break, perhaps you could bundle up and go for a quick walk in a nearby park. Or even just getting outside your workplace and taking a few slow, deep breaths while taking a quick walk around the block can help, Bash says.
3. Bring the Great Outdoors Indoors
If you can’t go outside, you can still bring elements of nature into your home. You could place plants in your home or office, display nature-themed art or photos, or use essential oils to fill your home with natural scents, Bash says.
Even spending time meditating while watching nature footage of your favorite environment on YouTube can help you reap the benefits of nature, Bash says. Taking care of an indoor garden could also help you connect with the beauty of nature, she adds.
4. Try Your Hand at Winter Sports
If you live in a colder climate, winter sports — skiing, snowshoeing, ice-skating — could offer an opportunity to enjoy the outdoors and experience the beauty of winter at the same time, says Bash. A quick internet search could help you locate beginner classes near you, such as at local ski lodges or ice-skating rinks.
5. Try to Spot Wildlife (From a Distance)
Watching local wildlife is a fun activity you can do any time of the year, and they can be easier to see during the winter months, says Bash. Try spotting birds, squirrels, rabbits, and other animals from afar that may be more visible against the snow.
While observing wildlife, be sure to keep your distance. Wild animals want to be left alone, and trying to approach wildlife of any kind can startle them and potentially cause you to get hurt. When spending time in nature, try to stay at least 75 feet — the length of about two buses — away from all wildlife and even farther from large, dangerous animals like moose, bears, and mountain lions.
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