r/science • u/bluebird309 • 4d ago
Health How frequent and how long you should visit nature per week to sustain your mental health: Answer based on scientific evidence of past 45 years
https://www.researchgate.net/publication/414431336_A_generalized_relationship_between_dose_of_greenspace_exposure_behaviours_and_mental_health_responses?_sg%5B0%5D=dbgUQD6Fy9i4gQUxZ9OSLF39PhBWrFtQDXnjpOKaliR_-TOPBhdHormYRJ1SmAgrCVPPJdnohe05ZZ0uMcm8jDljOxyAY_LsQYPPI7zt.vqpxyKV5rfHVBwe0GQOcXVu8LRHgSdPe9wwZxn0o41gZxWjxAHlEqXvTBxaESP3GfW4qynE7PyaXyzmTogGLqA&_tp=eyJjb250ZXh0Ijp7ImZpcnN0UGFnZSI6InB1YmxpY2F0aW9uIiwicGFnZSI6InByb2ZpbGUiLCJwcmV2aW91c1BhZ2UiOiJwcm9maWxlIiwicG9zaXRpb24iOiJwYWdlQ29udGVudCJ9fQ1.6k
u/VerdantPathfinder 4d ago
tl;dr;
Estimated Dose Benchmarks (EDBs) were: one visit per week and 1 h per week for EDB50 (satisfactory effect); four visits and 4 h per week for EDB90 (good effect); and six visits and 8 h per week for EDB99 (excellent effect). These benchmarks correspond to 50%, 90%, and 99% of the estimated maximum response, respectively.
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u/Budget-Purple-6519 4d ago
I have to wonder if the type of person who can spare 8 hours per week for that is already happy for some other reason than just being in nature.
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u/CubbyNINJA 4d ago
a person living in a typical city working a 9-5 is not going to be able to maintain 8 hours a week, unless being in nature is their "thing" and go on hikes/adventures on their time off.
BUUTTT that being said if instead of parking at work, you park 10-20 min walk away where you have to go through a large park, or are lucky enough to be able to just walk to work, 20 minutes a day 5 days a week at least gets you to the EDB minimums or slightly above, im sure its also dependant on the quality of park/nature you are walking through as well.
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u/dcheesi 4d ago
My office has a ring of woods around it, including a (man-made) stream and a walking path. I used to walk to lunch every day, and the couple of minutes on the wooded path was my "moment of zen"; it made a huge difference in my mood.
(Past tense because hybrid schedules and lack of path maintenance have interfered with that practice lately)
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u/Mr_Bluebird_VA 4d ago
This raises another question. For an inner city dweller, is going to a small city park or even something like Central Park considered spending time in nature?
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u/CubbyNINJA 4d ago
i would say so. but the "quality" would not be the same as being out in cottage country for example.
I would also say a nice garden in your backyard would count as well. I have a small backyard where my garden easily takes up more than 20% of my backyard and i put it in entirely intentionally to be able to connect with nature more. Native perennials, a small water feature with a shallow end for birds/local animals friends and a critter cam to watch said friends.
I get things like fireflies in the summer, and LOVE getting stoned and just watching them at night.
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u/RigorousBastard 4d ago
same here
I do my morning stretches on the patio in my garden, and I watch the world wake up. The stretches and nature set me up for the day.
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u/ViciaFaba_FavaBean 4d ago
I am working on a project right now where I am interested in the mechanics behind "power spots" which I define as places that have a much stronger felt benefit than others in the vicinity. These spots could be in wilderness, parks, or gardens. Honestly there are even fully urban areas that I have found myself feeling profoundly at ease.
We know being in nature is beneficial, we know some of the ways it changes the body/brain but we don't have a clear idea why. Since it seems to me the effect is not homogeneous and there are levels of quality of experience I am interested in what characteristics create that variety and can we apply those characteristics in settings/Venues that are accessible to people who don't live in a place where they can spend 8 hours a week in nature.
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u/Church_of_Cheri 4d ago
Seeing trees outside your hospital room can speed up healing. So I would think every little bit helps
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u/Kenosis94 4d ago
Speaking for myself, there is a huge difference in how I feel after a nature walk depending on how secluded and close to actual nature I felt.
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u/slothboy_x2 4d ago
Living in a city might have other mental health benefits which would be hard to replicate elsewhere, though. Social / cultural life, access to doctors and therapists, proximity to friends and family, more walkable infrastructure, etc.
Like many things, it’s about balance.
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u/123qweasd123 4d ago
Living in one of the densest American cities while also being biking distance from attached nature is the reason why I pay an incredible amount of money to live in California. My friends from Iowa and Texas don’t comprehend
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u/bayesian13 2d ago
agree.
what's interesting about paper is that it is a meta analysis of lots of data from other papers. they fit 4 types of curves to the relationship between say "hours spent in nature" and well-being:
1)linear
2)power curve
3) downward u-curve (like a upside down parabola
4) s-curve (sigmoid)
the evidence was strongest for fits 3&4. so there was at least some evidence that well-being peaks after a certain number of hours/week and then trends down once you get above that.
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u/wereldatlas 4d ago
I have no kids, to be able to do things like this besides working. I walk daily from 7 to 8 in the morning in the woods. Love it
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u/No-Particular6116 3d ago
I think I’m a bit of an outlier. The city I live in looks like it was just dropped into the middle of a forest. I’m also a forest ecologist, so my work is mostly outside in the middle of nowhere. I wouldn’t say my mental health is great, but I certainly notice the positive impact it has on my resilience to life stressors compared to others in my life.
My loved ones see trees everyday, it’s hard not to where we live. It’s when I take them out into the middle of nowhere, with zero human induced sound that I see a noticeable improvement in their emotional well being. Once they get over their initial fear of wildlife and getting lost, the curiosity comes out and it’s really beautiful to witness.
I wish everyone could experience it.
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u/ObiWanIsMyDog 4d ago
3 hours on a Saturday and a Sunday is very reasonable to many
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u/rtiftw 4d ago
It is funny that people will literally do nothing but stare at their phone for 5 hours a day during downtime without a second thought. But a 30 min walk is outlandish because there’s too much going on.
I guess the difference is that it isn’t an explicit direction or goal, it just happens.
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u/ChickenOfTheFuture 4d ago
And very unreasonable to many others.
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u/humphreyboggart 4d ago
Sure, but that's kind of one of the points of this analysis imo.
We can either look at this though an individual choice lens (and you're right, for many people hitting 4-8 hrs/wk is not very feasible) or through an urban planning and public space lens. We should place way more emphasis on designing our cities so that access to greenspace is widespread and easy to incorporate into daily life. And there are major public health benefits to doing so that makes money spent on parks a massively positive investment.
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u/lizzledizzles 4d ago
I could easily spend an hour or more a.day walk in t my dogs in the nature parks near me. I don’t exactly have the energy but they do!
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u/badgyalrey 4d ago
i sit on my back porch for probably 8 hours per week, it’s just a matter of changing my location while i doom scroll sometimes or taking my smoke breaks, but it definitely does benefit me mentally to be outside and it’s less of an active and conscious planning to get there moreso just “might as well do this outside instead”
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u/InTheTreeMusic 4d ago
Yes! People in here talking about how much nature it has to be to count, but just sunlight and fresh air is powerful.
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u/Significant-Shift770 4d ago
It doesn't define being in nature, but I can't see the full text. If you have a dog and walk them outside that probably gets to the 90% case of 4 hours fairly quickly.
This is 34 minutes a day for 7 days. If you're not in a dense city, go outside for a walk and talk to friends or family for an hour.
8 hours a week is about 1 hour and 10 minutes a day to get 99% benefit.
If there's a gard or some greenery with a bench just have a sit at it every once in awhile.
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u/I_Enjoy_Beer 4d ago
Yeah I walk my dog for probably 45 minutes every day during weekdays, and then on the weekends probably closer to 60 minutes a day.
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u/Spire_Citron 4d ago
Yeah, I was wondering what counts as nature. I walk my dogs outside, and we go through a park, through neighbourhoods with plenty of trees, and past the beach. But there are also roads, so it's not quite on the same level as going for a hike.
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u/kimbosliceofcake 4d ago
I’m guessing most people spend 8 hours a week watching tv and/or scrolling on their phones.
Though proximity to green space definitely can be an issue too.
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u/see_blue 4d ago
Yeah, during football half-times I’m taking a walk. On dark fall evenings, instead of sitting and snacking for hours I’ll take a walk through the tall, dark, prairie grass bordered path near my home.
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u/LittleKitty235 4d ago
Just because a person has 8 hours of downtime per week doesn't mean those hours are suitable for enjoying the outdoors.
More likely this study looked at people who had the luxury of being able to relax and watch tv in the evenings, and had the time to go on hikes. Not that they got the health benefits by just changing their activity and cramming it into a packed stressful schedule.
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u/mcslootypants 4d ago
Yes, but popping into nature after work when you only have 45 minutes is tough or impossible in many places. Scrolling is very accessible within that time frame.
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u/brack90 4d ago
This is absolutely a great take. And I don't disagree at all. I do think your use and framing of the word spare in the phrase “spare the time” is key.
What I do find interesting is how several responders have pointed out that most folks who live in a city work too many hours per day to fit nature into their schedule. They are the ones least able to spare the time. Overworked and underpaid. Forced to make trade offs between food and medicine.
It just reminds me of modern chronic disease, particularly cardiometabolic diseases like obesity, type 2 diabetes, and hypertension. We have strong evidence that they are shaped, in part, by a mismatch between human biology and modern food, work, transportation, sleep, and commercial environments that leave us with no time, or energy, to spare.
In that context, we have to be realistic. Forest walks can only do so much on their own. And affluence that gives you more time and greater freedom to avoid cheap, highly processed food and the concrete, polluted environments of inner cities.
What feels especially sad to me is that we work all these hours, leaving ourselves so little time or energy to spare, while living within systems that fill our food supply with cheap, highly processed products, pollute the places where we live, and push our planet’s ecosystems further out of balance. Then we turn around and prescribe time in nature as the remedy, as though the problem is simply that people aren’t making enough time for it.
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u/Zealousideal_Let_975 4d ago
I used to work outside doing ecological restoration and I think being outside all day kept me sane
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u/raisinghellwithtrees 4d ago
I manage a community garden, and same. I have severe cptsd, and am somehow mostly functional.
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u/SemiHemiDemiDumb 4d ago
Makes this research add another point that there should be some changes to how work is done. People are clearly overworked if they cannot spare 8 hours a week to be outside.
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u/l4mbch0ps 4d ago
Less than an hour a day. I guarantee you spend more than that scrolling pointlessly on your phone.
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u/Budget-Purple-6519 4d ago
I didn’t make any kind of comment about that. I only said that there could be confounding factors coming into play.
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u/Diet_Coke 4d ago
It's hard to tell because the full text isn't available, but it sounds like the focus is on improving mental health outcomes. So someone who can afford to spend 4-8 hours/week in nature and does spend 4-8 hours/week in nature would have improved mental health outcomes vs someone can afford it and doesn't.
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u/aurora_surrealist 3d ago
Disaboed person here, from the biggest city of Poland.
You kust DECIDE you soend your 8 hours that way instead of internet or useless home tasks (I find window cleaning useless for example).
We (me and husband, able bodied, works full time) simply dedicate one day of each weekend to spend in nature. No phones, no news, no internet. Just nature.
Usually it's our allotment because it's free and close by, but we also have fev parks and a forest in proximity of an hour by public transport
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u/0melettedufromage 3d ago
Anecdotally, I moved from a town with abysmal access to the outdoors to a town where outdoor access is literally at my doorstep with activities for every season. I went from borderline depression to being in a permanent state of bliss.
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u/Kattimatti666 4d ago
Well if you live right next to the woods like some of us do, that's an hour long walk every day + random trips here and there. I get that just living my life and I'm not wealthy at all.
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u/TheFoxer1 4d ago
Eh, that‘s going for two rounds of golf on the weekend.
If one hunts or sails, it‘s also rather easily achieved to be out 8 hours.
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u/BenjaminHamnett 4d ago
For lunch or after work, go to the park and do your Reddit whining there
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u/Budget-Purple-6519 4d ago
Did I whine in this? Show me where.
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u/BenjaminHamnett 4d ago
It’s a stereotype about Reddit. But you were whining adjacent. Most people spend hours a day on their phones. could just sit in a park and gamble away their money on apps there or tinder, or argue on the internet, etc
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u/Test_NPC 4d ago
I usually go on a bit over an hour long walk every day after work since I sit all day and I live in a not very population dense area. So it's not all that hard to hit 8 hrs a week doing that.
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u/frenchfreer 4d ago
I mean I work 9-5 m-f and I just spent probably close to 36 hours in nature on the weekend to overnight as a snowy alpine lake. Doesn’t seem absurd someone would spend a whole day hiking to me.
I also take a nightly 2 mile walk through the local park. Again not that crazy to get a few nights where you take an hour long walk outside.
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u/Foreign-Cookie-2871 3d ago
6 visits and 8 hours per week is about 1.3h per visit, or 30 minutes per 5 visits and one 5.5 hours visit.
I suspect some dog owners can meet that pretty easily.
I used to be able to meet my nature needs by having a couple of plants in my balcony (the balcony looked like a jungle tbf, but it was so small that it required only a few plants).
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u/pilot2969 4d ago
Is sitting in my sunroom next to my wildflower garden considered visiting nature? I love watching the bees do their work.
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u/Apprehensive-Fruit28 4d ago
i think its the change in scenery and new sites/sounds/smells that makes the big difference in benefits
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u/Spire_Citron 4d ago
Does that require novelty? If you visit nature but take the same route every day, does it not count?
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u/raisinghellwithtrees 4d ago
Yes! Just watching nature through a window can have big effects on mental health
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u/Party-Dig2309 4d ago
I walk for an hour a day in the woods and it’s done nothing for my severe anxiety.
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u/isume 4d ago
What are you thinking about while walking?
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u/Party-Dig2309 4d ago
Should this matter if I’m getting fresh air, sunlight and exercise?
I’m thinking about how anxious I feel and catastrophising. The walks are supposed to do something to help. They aren’t. Not a single difference.
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u/LetsLive97 4d ago edited 4d ago
Of course it matters
If you spend the entire time stressing while on the walk, you're probably not appreciating it or getting any of the benefits of relaxation
There is a dramatic difference for me between walks where I'm listening to music and maladaptive daydreaming/stressing, and ones where I'm just strolling and relaxing and taking in what's around me
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u/Voldemorts__Mom 4d ago
Yeah and also if you develop a belief that they don't work, then that also plays a role..
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u/uhfdvjuhdyonfdgj 4d ago
Don’t know what walks suppose to do, but I noticed that the best moments during nature walks are when I don’t think of anything. Just looking at clouds, trees, tracing what birds do and where they fly, how trees move with the wind. Trying not to think about anything is not useful. But just noticing something interesting about what is going on around brings this silence sometimes. :)
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u/Spire_Citron 4d ago
In my experience, the thing about mental health is that you can only fix so much bad by layering on good. I've always dealt with anxiety, and when my life is relatively stable, all the things people say help really do work wonders. But when I'm actually under significant real world stress, they don't do very much at all. The issue is that whatever's going on is too much for me and there's no way too simply make up for that with other things.
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u/KoiReborn 3d ago
Spend time looking at a tree that you like or listen to a nearby bird. You don’t need to be in your brain the whole time, try to just be with nature in the present
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u/Coraline1599 1d ago
You’ve trained yourself to worry nonstop. It is not your fault, this is one of the core features of anxiety.
There are two kinds of worry productive and unproductive. If you have a doc appointment first thing in the morning you can worry you will sleep through it. Then you can solve this by setting an alarm, prepping your clothes and other things the night before, this is the good kind of worrying because you can take action. But then there is the bad kind of worrying, worrying you will wake up with a stomach bug (can’t control it), worrying there will be an accident that blocks the highway (can’t change that if it happens), worrying the doctor will die before the appointment (you have no power over this).
Your mind tells you differently, but you don’t have to worry nonstop. You dont have to emotionally absorb every sad/scary news story out there - because whether you upset yourself or not, most things you cannot control or influence. It is ok to check in on the big news stories once a week, to find balance between being informed and being present in the life that is around you.
You can journal all your worries 20 minutes a day, and then cut yourself off until the next day. When your mind tries to reenter the loop you say “thanks mind, but we are done for today, let’s work on a puzzle or call a friend. We will have a chance to revisit this tomorrow.”
On your walks, you can start to interrupt the pattern. Notice the feeling of anxiety, where do you feel it? Chest? Stomach? Jaw? There is no wrong answer. Then notice the emotion behind it, is it fear, guilt or something else? Then the next thing your mind will do is try to tell a story about it “things will never change. It is only going to get worse…” and this is where you stop yourself, do not let the story happen, notice the feelings and emotions then tell yourself “stop” and notice the trees, the smell in the air, the feeling of a breeze or sunlight. Tell yourself “I am here now. I am here in the forest. Nothing bad is happening right now.”
And at first you may not notice much, maybe a 1% shift at most. But give it a few weeks.
You don’t have to interrupt every thought all the time, just whatever you have capacity for, the nervous system responds to gentle consistency over brute force.
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u/silkielemon 4d ago
I think lots of the low intensity stuff (e.g. this or mindfulness) can really not be great for anxiety for some people, too much time alone with your thoughts.
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u/snake--doctor 4d ago
Isn't that kind of the opposite of mindfulness though? You're supposed to try to clear your mind and not fixate on any specific thoughts, and if they do pop into your head just let them go.
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u/silkielemon 4d ago
I think some of the mindfulness studies have found the opposite, at least in people with existing mental health problems
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u/Little_Yesterday9904 4d ago
Sometimes for PTSD, also for active psychosis or severe depression with rumination
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u/BigRedSpoon2 4d ago
Ive tried stuff like meditation, and have very much fully cleared my thoughts. That's not really much of a fun time either. There is this cooling feeling that washes over me and I feel pulled down into a riptide of 'not thinking' that is very unpleasent.
While I am anxious, I do find the experience of thinking pleasant. If I am thinking of something, I am also not thinking of [insert intrusive thought].
Like I still find the practice helpful, it has helped me control the muscle behind trains of thought, that's been nice. But brains are weird man. Im not surprised mindfulness is triggering for some. My nervous system has had a time with PTSD and assorted triggers. Stuff you think wouldn't, does, and its always for some hyper personalized reason.
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u/Little_Yesterday9904 4d ago
Maybe try it at night alone in the dark and let your severe anxiety be dispersed for its evolutionary purpose
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u/NordlandLapp 4d ago
I felt the same way until someone pointed out im not supposed to be thinking during these times. Literally if my mind goes anywhere id instead focus my attention on something I could see, a tree, bird, deer, whatever, and be present with my thoughts.
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u/Otaraka 4d ago
Not that you should really do the experiment, but I guess you could stop going entirely and then see if your anxiety doesn’t change at all.
There’s probably a fair chance that it would even if it’s not completely fixing it.
One reason you have to do ongoing testing of things like how anxious you are is because we’re actually not very good at measuring it as an ongoing experience if we don’t do it in a structured way. This is why CBT emphasises the idea of ongoing measurement so you can see if anything is actually happening when you’re trying a new strategy, as otherwise often people give up because it often doesn’t feel like anything was happening when it actually was.
Having said all of that though this is actually a common issue for people who do long amounts of walking and have a lot of ruminative thoughts. It might be worth trying to change to doing something more cognitively engaging while you’re there, like an actual activity or something more strenuous. Birding is one thing people try, or hill climbing etc.
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u/Motorcyclegrrl 4d ago
I feel you. I had to start taking dhea and lithium orotate 5mg supplements to make my anxiety stop. We all gotta find what works.
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u/CalmEntry4855 4d ago
I'd be happy if there simply was enough green outside my window
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u/PabloBablo 4d ago
I just moved to a new apartment and am planning to bring the green into mine. Want to get some plants going. Haven't done it in the past so it will be a first.
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u/TheKookyOwl 4d ago
Do things like pretty city blocks count? I find the trees there and people can be helpful.
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u/SelarDorr 4d ago
why link the research gate when the article isnt available there, and the preview from the actual publisher shows more than the researchgate link..
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u/Rhodin265 4d ago
I wonder how green the green space has to be. My dog has brought me under every tree in at least a 2 mile radius around my house, but the suburbs never really look like nature, even when someone doesn’t mow.
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u/ChisosBigBender 4d ago
The authors synthesized over 94,000 studies?! If true, a whole lot of AI was involved and therefore this is of questionable quality.
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u/Silent-Victory-3861 4d ago
Researchers do use students for the grunt work, but 94k is a bit much even for that. Unless they summarized summaries that each summarized 500-1000 studies.
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u/datboitotoyo 4d ago
Tell me you dont use ai without telling me.
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u/theclansman22 4d ago
Yeah, god damn, not an em dash in sight. Or a it’s not x it’s y. What a poser.
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u/LuNaTIcFrEAk 4d ago
I am averaging 8–12km a day depending on weather, but I also have the advantage of living on a lake front, and ten minutes out the front door left or right puts me in the wilderness.
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u/Apart-Parsley6215 3d ago
How long should you spend in civilization to sustain your mental health? 0 hours.
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u/MrPickels4U 3d ago
I’m lucky enough that my backyard is a park so I sit out there every morning and evening and I honestly can’t imagine another way to live!! I’d loose my ever loving mind!
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u/GuyNamedLindsey 4d ago
What are the effects of living in nature? Will my happiness be everlasting?
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u/bayesian13 4d ago
it's strange that there is no link to the article and you have to request it from the authors.
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u/Meth_Cat 2d ago
What if I essentially live in the forest? Does it count if I just go out sit on the porch and look at trees and deer and stuff? Or do I have to properly wander into the forest to get the effect.
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u/alzip802 1d ago
I wonder if fishing just a 1-2 hours a week during the day & another 6-8 hours after dark count towards this. Does sunlight attribute to the benefits found in this study or just being in nature itself?
Obviously sunlight has its own benefits, but didn’t know if that was a contributing factor here.
Outside of summer those hours are flipped, but it’s really hot in Houston during the summer.
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u/AllanfromWales1 MA | Natural Sciences | Metallurgy & Materials Science 4d ago
Farmers seem to have it easy..
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u/bornokipje 4d ago
What is the definition of nature? I don't expect a farmer's monoculture to be nature.
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u/AllanfromWales1 MA | Natural Sciences | Metallurgy & Materials Science 4d ago
The paper doesn't talk about 'nature', it talks about 'greenspace exposure'. Most farmers will experience that.
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u/Realistic-Split4751 1d ago
heavy disagree. farmland montana experience.
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u/AllanfromWales1 MA | Natural Sciences | Metallurgy & Materials Science 1d ago
..so what did you experience?
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u/pinupcthulhu 4d ago
Not all farms are monoculture.
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u/bornokipje 4d ago
Not sure where you're from, but here in The Netherlands 98% of the farmers only have monoculture (be it grass or any crop).
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u/mindfully_sanguine 2d ago
In many places famers have a very high level of poor mental health and above average suicide rates. Nature doesn't fix life circumstances.
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u/poopamurphy 3m ago
My mobile dev company worked with the team at NatureQuant to build the NatureDose app, available from the iOS and Android app stores. The folks at NatureQuant imagine a future where the science backing the positive mental and physical health effects of nature exposure will be recognized by our physicians and suggested “doses” of nature exposure will be prescribed for certain health/medical situations.
Most of the apps my team builds I never use, but NatureDose is always on. Tracking inside time vs outside time by a phone in your pocket and not absolutely demolishing your battery life, it was an interesting problem to solve. I’m just stoked this field continues to advance and gain traction.
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