Written by Cassi Haggard, Staff Writer

The birds are singing, flowers are blooming, and you’re surrounded by the beauty of nature. As you step outside your home and into nature, whether it’s going to a park, your own backyard or venturing further, you’ll find yourself immersed into a world that’s not only gorgeous but also potentially beneficial to your mental and physical health.

Nature lovers probably aren’t surprised. But if you’re more of an indoorsy person, you may want to lace up your walking shoes and explore the world around you.

What are 3 ways nature can improve your health?

Getting outside is important for both physical and mental health. It’s also a great way to step away from the screens that consume so much of our time. There are countless benefits to spending time in nature. The three benefits listed below are especially important for seniors.

1. Improves Mental Health

Many older adults, as much as 14% of those over 60, are living with a mental health disorder.¹ Whether you have a diagnosed condition like depression or anxiety, or you’re just feeling stressed, spending time in nature may help. Research shows that even short amounts of time, just 10 minutes, lowers the impact of stress.² Both sitting and walking are beneficial, making the perks of nature accessible even if you have limited mobility.

2. Encourages Physical Activity and Fitness

Staying active is important, and being outdoors may encourage more physical activity. One study found that older adults who exercised outdoors spent more time exercising versus those who worked out indoors.³ It’s recommended to do at least 150 minutes of moderate exercise per week. Doing physical activities outdoors may help you reach that goal.⁴ Additionally, walking in nature versus walking on a treadmill showed decreased cortisol levels during a study from the University of Iceland.⁵

3. Improved Cognitive Function

 
Spending time outside may also help your brain. Natural environments restore attention and improve how your brain functions.⁶ A walk in the park helps with memory, as well as your ability to focus. The brain’s capacity to plan and organize can also be improved by outdoor time, especially compared to time in the city which causes more brain fatigue.⁷ Visiting a park is a great way to exercise your body as well as your mind.

What are some activities to spend more time outdoors? 

1. Take a walk or a hike.

Going for a walk is a simple way to spend more time outdoors.

2. Grow a garden.

Your garden doesn’t need to be expansive. If you only have space or time for a small, raised bed or potted plants, you’ll still benefit from spending time outdoors.

3. Go on a picnic.

Something as simple as going to the park and picnicking with your family is another way you can get outside.

4. Try birdwatching.

There are many benefits to birdwatching, including the way it engages both your senses and memory.⁸ It’s also an easy-access activity that can be done at any fitness level.

5. Explore forest bathing.

This is a mindfulness practice that originated in Japan where it’s called shinrin-yoku.⁹ The goal is to focus on the present moment, taking note of the sights, smells and sounds of nature. Aim to immerse yourself in the world around you.

6. Find a new hobby.

There are many hobbies and sports that naturally take you outside! Whether it’s fishing or bicycling, look for an activity you love because it will be easier to stick with. There are too many outdoor options to name them all, but here are a few more you might want to try: pickleball, hiking, horseshoes, and geocaching.

Heading out into nature

The appeal of the great outdoors goes beyond beauty and may help your health. No matter how you choose to go outdoors, find something you love. It’s easier to stick with wellness habits you also enjoy. Whether you want to go on a hike or sit in the park, any activity that consistently gets you out of the house and into nature is your best choice.

If you’re considering a new sport or exercise plan, talk to your primary care provider to see if there are any health concerns. Spending time outside doesn’t have to be hard to be beneficial. You can choose an activity that meets your needs and abilities.

Sources:

World Health Organization. “Mental Health of Older Adults.” WHO, https://www.who.int/news-room/fact-sheets/detail/mental-health-of-older-adults. Accessed 10 June 2025.

• Cornell University College of Veterinary Medicine. “Spending Time in Nature Reduces Stress and Anxiety.” Cornell Vet, 25 Feb. 2020, https://www.vet.cornell.edu/about-us/news/20200225/spending-time-nature-reduces-stress-and-anxiety. Accessed 10 June 2025.
• Kerr, J., et al. “Outdoor Physical Activity and Self-Rated Health in Older Adults Living in Two Regions of the U.S.” International Journal of Behavioral Nutrition and Physical Activity, vol. 9, no. 89, 2012, doi:10.1186/1479-5868-9-89. Accessed 10 June 2025.
• Centers for Disease Control and Prevention. “Physical Activity Guidelines for Older Adults.” CDC, https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html. Accessed 10 June 2025.
• Tavares, J., et al. “Anxiety and Depression in Older Adults: The Role of the Built Environment.” Environment and Behavior, 2018, https://journals.sagepub.com/doi/abs/10.1177/0013916518800798?journalCode=eaba. Accessed 10 June 2025.
• Guo, J., et al. “Effects of Green Space on Older Adults’ Mental Health: A Systematic Review.” Scientific Reports, vol. 13, 2023, Article 40408, https://www.nature.com/articles/s41598-023-40408-x. Accessed 10 June 2025.
• Wilkerson, A., et al. “The Effect of Nature Exposure on Mental Health: A Meta-Analysis.” PMC, vol. 6616085, https://pmc.ncbi.nlm.nih.gov/articles/PMC6616085/#s6. Accessed 10 June 2025.
• “Birdwatching Helps Older Adults Reconnect with Nature and Health.” Iowa's Aging Resources, https://www.ioaging.org/caregiving/birdwatching-helps-older-adults-reconnect-nature-health/. Accessed 10 June 2025.
• Cleveland Clinic. “Why Forest Therapy Can Be Good for Your Body and Mind.” Cleveland Clinic, https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind. Accessed 10 June 2025.