Get Outside for Your Mental Health
If you spend most of your day indoors—at a desk, in meetings, or in front of a screen—you’re not alone. The average adult spends the vast majority of their time inside, and while modern life makes that common, it doesn’t mean it’s ideal for your brain or nervous system.
The good news? One of the most effective tools for improving mental health is simple, accessible, and completely free:
Step outside.
The Science Behind Nature & Stress Reduction
When you’re under stress, your body releases cortisol—your primary stress hormone. While cortisol plays an important role in short-term alertness, chronically elevated levels can contribute to fatigue, poor sleep, brain fog, and even increased pain sensitivity.
Research shows that spending time in natural environments can significantly lower cortisol levels. In fact, studies have found that just 10–20 minutes outdoors can meaningfully reduce stress markers in the body.
Even brief exposure to green space has been associated with:
Lower heart rate
Reduced blood pressure
Improved feelings of calm
Your nervous system shifts out of “fight or flight” mode and into a more balanced, restorative state.
Improved Focus & Mental Clarity
Have you ever noticed that you think more clearly after a walk outside?
That’s not a coincidence.
Research suggests that a 50-minute walk in nature can improve attention and working memory by up to 20%. This is especially powerful for those who spend long hours concentrating on screens or complex tasks.
This benefit is explained in part by Attention Restoration Theory, which proposes that natural environments contain “soft fascination”—gentle, engaging stimuli like rustling leaves, birdsong, or flowing water. These experiences allow your brain to rest and recover without demanding intense focus.
The result?
Sharper concentration
Reduced mental fatigue
Greater productivity
Nature & Mood: The Two-Hour Rule
A large study published in Scientific Reports found that people who spend at least two hours per week outdoors report significantly better health and psychological well-being than those who don’t.
Two hours per week breaks down to just:
20 minutes per day
Or a few longer outdoor sessions throughout the week
That’s an attainable goal for most people—and the benefits extend beyond mood to include improved sleep, resilience, and overall life satisfaction.
Morning Sunlight & Sleep Regulation
Getting outside in the morning has an additional benefit: circadian rhythm regulation.
Exposure to natural light within the first 30–60 minutes of waking helps signal to your brain that it’s time to be alert. This improves daytime energy and supports melatonin production at night, leading to better sleep quality.
Better sleep means:
Improved recovery
Better mood regulation
Reduced inflammation
Enhanced pain tolerance
It all works together.
Simple Ways to Get More Nature in Your Week
You don’t need a mountain trail or a weekend camping trip to reap the benefits. Small, consistent habits make a difference.
Try this:
✔️ Take a 10–15 minute walk outside during lunch
✔️ Move phone calls outdoors when possible
✔️ Sit in natural light while drinking your morning coffee
✔️ Visit a local park once a week
✔️ Choose outdoor movement when possible
Consistency matters more than intensity.
Whole-Body Wellness Matters
At Ascend Chiropractic, we believe true health is about more than adjustments alone. Your spine, nervous system, stress levels, sleep, movement habits, and environment all influence how you feel day to day.
Spending time outdoors supports your nervous system—the same system we work to optimize through chiropractic care. When your body is aligned and your stress levels are managed, you move better, think more clearly, and feel more energized.
This week, we challenge you:
Step outside. Breathe deeply. Let your mind reset.
And if you need support staying aligned and moving comfortably while you enjoy that fresh air, we’re here to help.
Call our office or schedule online anytime—we look forward to seeing you. 🌿