Feeling stressed? No gym needed. This 20-minute daily routine could be your solution
stress relief
.
Nature's Effect on the Mind
Spending time in natural surroundings has been shown to reduce symptoms of anxiety, depression, and mental fatigue. A 2019 study published in Frontiers in Psychology revealed that just 20 minutes of contact with nature significantly reduced levels of cortisol, the hormone linked with stress. Participants in the study showed a measurable drop in their stress levels after being outdoors, with the biggest improvement observed in those who had no distractions like phones during their walk.
The Attention Restoration Theory also supports this. It suggests that natural elements such as the sound of leaves or the sight of flowing water provide what researchers describe as "soft fascination," which helps the brain reset and regain its ability to focus. Other lab-based studies have also reported improved attention spans and better memory performance following exposure to nature scenes.
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Long-Term Mental Health Advantages
In Denmark, a large-scale study involving 900,000 individuals born between 1985 and 2003 found that people who were raised near green spaces had a significantly lower risk of developing
mental health
disorders later in life. This suggests that the mental health benefits of nature are not just immediate, but also long-term.
Physical Health Benefits Also Noted
Nature walks are not just good for the mind—they benefit the body too. Research shows that even a brief, 15-minute walk in a green setting can help reduce blood pressure and lower resting heart rate, contributing to better cardiovascular health. According to findings shared in ScienceDirect, walking outdoors also enhances endurance and makes physical activity feel less strenuous, which can improve consistency in exercise routines.
Routine That Fits Any Lifestyle
Multiple studies, including one published in the International Journal of Environmental Health Research, have shown that 20 minutes in a park setting is enough to improve overall well-being. In that study, well-being scores increased for 60% of participants, with an average rise of 1.5 points during the park visit.
Given these findings, integrating a 20-minute walk in nature into daily life can be a simple yet highly effective way to support both mental and physical health. Regardless of age or
fitness
level, this habit offers a practical solution for anyone looking to improve well-being with minimal effort.
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