Habit Library
Learn more about healthy habits, habit building and how Munay can help you stay healthy.
Time in Nature
Munay
Time in Nature
Find out how walking or hiking in nature like forests, lakes or mountains can improve mood, boost energy, and reduce mental fatigue. Learn how to build this healthy self-care habit with Munay.
Why it matters
In today’s modern world, many of us spend most of our time indoors, connected to screens and devices. While technology has its advantages, it often disconnects us from the natural world, which plays a crucial role in our physical and mental health. Spending time in nature is a simple but powerful way to reconnect with the earth, reduce stress, and recharge your energy.
Nature offers a unique environment that encourages mindfulness and relaxation. Whether you’re hiking through a forest, strolling along a beach, or simply sitting in a park, the natural world has a calming effect on the mind and body. Being in nature allows us to step away from the noise and busyness of daily life, providing space for reflection and rejuvenation.
Research has shown that spending time outdoors is not only a great way to clear your mind but also a tool for improving physical health, enhancing creativity, and boosting your overall mood. By prioritizing time in nature, you invite the peace and tranquility of the natural world into your life, fostering greater emotional balance and well-being.
What is time in nature?
Time in nature refers to any time spent outdoors, surrounded by natural environments. It includes a wide range of activities such as walking in the woods, hiking, gardening, cycling, birdwatching, or simply sitting in a park or on a beach. The key is being present in nature—whether it’s surrounded by trees, mountains, oceans, or even urban green spaces.
This habit is about more than just being outside; it’s about connecting with the environment in a meaningful way. Engaging in activities that allow you to fully immerse yourself in the natural world helps reduce mental clutter, lower stress levels, and ground you in the present moment. Nature provides a peaceful setting that promotes relaxation and mindfulness, which can enhance your overall well-being.
Science behind it
Spending time in nature has been studied extensively, and research consistently shows its benefits for both physical and mental health. Research indicates that exposure to nature can significantly reduce stress, anxiety, and depression. Spending just 20 minutes in nature can lead to improvements in mood and cognitive function.
Nature also promotes better physical health. Research suggests that spending time outdoors can help lower blood pressure, reduce inflammation, and improve cardiovascular health. Being outside increases physical activity, whether it’s through walking, hiking, or simply moving around, all of which are beneficial for heart health.
Furthermore, time in nature can boost cognitive function and creativity. Research found that individuals who spent time in natural settings performed better on creative problem-solving tasks compared to those who remained in urban environments.
Benefits for your health
Spending time in nature offers a wide range of mental, emotional, and physical benefits. One of the most immediate effects is reduced stress. Nature provides an escape from the demands of daily life, allowing you to slow down and experience a sense of calm. This can help alleviate the physical symptoms of stress, such as muscle tension and elevated heart rates.
In addition to stress reduction, spending time in nature has been shown to improve mood and increase feelings of happiness. Being outdoors, especially in green spaces, can reduce symptoms of anxiety and depression. Nature’s calming influence allows you to reset emotionally, improving mental clarity and resilience.
Engaging with nature also boosts physical health. Activities like walking, hiking, or cycling improve cardiovascular health and strengthen muscles. Furthermore, exposure to sunlight helps regulate sleep cycles by increasing vitamin D levels, which plays an important role in overall health.
Being in nature also enhances creativity and cognitive function. Studies suggest that natural environments promote clearer thinking, problem-solving, and innovation. By disconnecting from digital distractions and immersing yourself in the simplicity of nature, you can foster a more creative and productive mindset.
How to build this habit
Building the habit of spending time in nature is simple and rewarding. Here are some ways to start:
- Take Daily Walks: Aim to spend at least 20 minutes a day walking outside. Whether it’s through a park, along a trail, or in your neighborhood, the goal is to connect with the outdoors and enjoy the fresh air.
- Explore Nature Trails: Set aside time each week to explore hiking trails, nature reserves, or beaches. Try new locations to keep things exciting and discover the beauty of different natural settings.
- Create a Green Space at Home: If access to nature is limited, consider creating a small garden or growing plants indoors. Having greenery around you can still provide some of the benefits of nature.
- Practice Mindful Nature Time: When you’re outdoors, take time to engage your senses. Pay attention to the sights, sounds, and smells around you. Being present in nature can enhance the relaxing and grounding effects.
- Join Outdoor Activities: Engage in outdoor activities such as cycling, jogging, or group hikes. This provides an opportunity for both physical exercise and social connection while enjoying the outdoors.
- Disconnect from Technology: When you spend time in nature, try to limit distractions. Leave your phone behind or switch it to airplane mode to fully immerse yourself in the natural environment.
Conclusion
Spending time in nature is a powerful self-care habit that nurtures your emotional, physical, and mental health. Whether you’re walking through a forest, relaxing on a beach, or simply sitting in a park, time in nature provides an invaluable opportunity to reconnect with yourself and the world around you.
Build this habit
Start building the habit of time in nature with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
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- Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., De Vries, S., Flanders, J., Folke, C., Frumkin, H., Gross, J. H., Hartig, T., Khahn, P. H., Kuo, M., Lawler, J. L., Levin, P., Lindahl, T., Meyer-Lindenberg, A., Mitchell, R., Ouyang, Z., Roe, J., Scarlett, L., Smith, J. R., Van den Bosch, M., Wheeler, B. W., White, M. P., Zheng, H. & Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903
- Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136. https://doi.org/10.1111/j.1749-6632.2011.06400.x
- Frumkin, H., Bratman, G. N., Breslow, S. J., Cochran, B., Kahn Jr, P. H., Lawler, J. J., Levin, P. S., Tandon, P. S., Varanasi, U., J. J., Wolf, K. L. & Wood, S. A. (2017). Nature contact and human health: A research agenda. Environmental Health Perspectives, 125(7), 075001. https://doi.org/10.1289/ehp1663
- Hartig, T., Mitchell, R., De Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35(1), 207-228. https://doi.org/10.1146/annurev-publhealth-032013-182443
- Hartig, Terry, Agnes E. Van Den Berg, Caroline M. Hagerhall, Marek Tomalak, Nicole Bauer, Ralf Hansmann, Ann Ojala et al. “Health benefits of nature experience: Psychological, social and cultural processes.” Forests, Trees and Human Health (2011): 127-168. https://doi.org/10.1007/978-90-481-9806-1_5
- Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: a review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
- Maller, C., Townsend, M., Pryor, A., Brown, P., & St Leger, L. (2006). Healthy nature healthy people: ‘contact with nature’ as an upstream health promotion intervention for populations. Health Promotion International, 21(1), 45-54. https://doi.org/10.1093/heapro/dai032
- Mayer, F. S., Frantz, C. M., Bruehlman-Senecal, E., & Dolliver, K. (2009). Why is nature beneficial? The role of connectedness to nature. Environment and Behavior, 41(5), 607-643. https://doi.org/10.1177/0013916508319745
- White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H. & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1), 7730. https://doi.org/10.1038/s41598-019-44097-3