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Time of India
05-07-2025
- Health
- Time of India
Feeling stressed? No gym needed. This 20-minute daily routine could be your solution
Walking has long been recognised for its positive effects on overall health. But recent research highlights that walking in natural environments—such as parks, gardens, and forest trails—offers significantly enhanced benefits. Nature walks are now being increasingly associated with improved mental well-being and 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. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play War Thunder now for free War Thunder Play Now 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.
Time of India
05-07-2025
- Health
- Time of India
The power of nature walks: How just 20 minutes outdoors can boost mental well-being
Image credits: Getty Images Walking in general is known to have proven benefits for the human body and its health. However, did you know walking in nature- parks and gardens, is known to boost your physical as well as mental health? Yes, walks surrounded by the beauty of nature lift the mood, reduce anxiety and depression and improve mental clarity. Benefits of nature walks Image credits: Getty Images According to a 2019 study published in the Frontiers in Psychology, spending just 20 minutes connecting with nature can help lower stress hormone levels. The levels of cortisol, a stress hormone, were measured from saliva samples taken before and after nature outings. The results revealed the biggest drop in cortisol levels. According to the Attention Restoration Theory, nature's "soft fascinations" such as flowing water and rustling leaves aid in replenishing focused attention. Various lab-based studies have found that people have better attention and perform better at memory tasks after viewing natural scenery. Walking in nature does incredible work for a person's mental health. It calms a person and reduces the feelings of anxiety and depression. A study in Denmark examined 900,000 residents born between 1985 and 2003 to find that children who live in more green spaces have lower risks of mental disorders in later life. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like A Apple Recomenda o Blinkist, O Melhor App Para Intelectuais Ao Redor do Mundo Blinkist Undo Walking in nature is effective in improving one's physical health as well. Along with reducing cortisol levels, nature walks Just a 15-minute walk in nature improves cardiovascular health by reducing blood pressure and resting heart rate. Additionally, a study found that spending time in nature increases endurance performance as well. Why should you have 20-minute nature walks? Image credits: Getty Images Along with the Harvard Health study that specifically states that 20-minute walks in nature reduced cortisol levels to shocking lows, there are other studies that suggest 20-minute walks in greenery are all you need. As per a study published in spending even 15 minutes walking in nature is known to make workouts more enjoyable and lower the effort in them. Another study published in the International Journal of Environmental Health Research added that spending 20 minutes is enough to improve well-being. Well-being scores rose during the park visit in 60% of people with an average increase of about 1.5 points. With all the benefits in such a short time, 20-minute nature walks can be an easy addition to the routine of every person no matter what age and lifestyle.
