A walk in the park often feels like a reset, and research is starting to explain why. From the “120 minutes a week” study to the 20-minute “nature pill,” here is what the evidence shows, and how to fit more green time into a busy week.
Written by Vita Globe Editorial Team | Reviewed against peer-reviewed research
Does spending time in nature improve your mood?
The evidence suggests it helps. In a study of nearly 20,000 people in England, those who spent at least 120 minutes a week in nature were more likely to report good health and high well-being[1]. A 90-minute nature walk reduced rumination compared with an urban walk[2], and short nature breaks lowered the stress hormone cortisol in city dwellers[3].
Caveat: Much of this research is observational or uses small samples, so it shows links and short-term effects rather than proof of long-term change.
Sources: White et al., 2019 · Bratman et al., 2015 · Hunter et al., 2019 · Verified 2026-09-27
IN THIS ARTICLE
What is the “120 minutes a week” rule?
In 2019, researchers analyzed survey data from 19,806 adults in England. People who spent at least 120 minutes a week in nature were more likely to report good health and high well-being than those who spent no time in nature. Benefits appeared to level off at around 200 to 300 minutes a week[1].
One of the most useful findings was that it did not matter how people reached 120 minutes. One long weekend hike or several short visits during the week seemed to work equally well[1]. That makes the goal much easier to reach: about 17 minutes a day, or a couple of longer outings.
Because the study was a survey, it cannot prove that nature caused better well-being. Healthier people may simply get outdoors more. But the pattern held across different groups, including older adults and people with long-term health conditions[1].
How does nature affect your thoughts?
Rumination, the habit of replaying negative thoughts, is linked with low mood. In a Stanford study, healthy adults who took a 90-minute walk in a natural area reported less rumination afterward and showed reduced activity in a brain region linked with it. People who walked the same length in a busy urban setting did not see that change[2]. It was a small study, but it offers one plausible explanation for why a walk in the park feels different from a walk along a busy road.
How much time in nature does it take to lower stress?
A 2019 study gave 36 city dwellers a simple “nature pill”: spend at least 10 minutes somewhere that feels like nature, at least three times a week, for eight weeks. Researchers measured stress markers in participants’ saliva before and after some of those outings[3].
Nature experiences lowered cortisol beyond its normal daily drop, with the most efficient benefit at around 20 to 30 minutes, after which benefits kept adding up more slowly. Sitting or gentle walking both counted[3]. You do not need a national park: participants chose their own spots in everyday city life.
| Study | Amount of nature | What it found |
|---|---|---|
| White et al., 2019 | 120+ minutes a week | Better self-reported health and well-being[1] |
| Bratman et al., 2015 | One 90-minute walk | Less rumination than an urban walk[2] |
| Hunter et al., 2019 | 20–30 minutes per outing | Lower stress hormone levels[3] |
How can you fit more nature into a busy week?
- Take calls outside. A walking phone call adds nature minutes without extra time.
- Eat lunch in a park or garden a few days a week.
- Choose the green route when walking or running, even if it adds a few minutes.
- Plan one longer weekend outing, since total weekly time seems to matter more than how it is split[1].
- Leave your phone in your pocket. Paying attention to your surroundings makes it a mindful break, not just a commute.
Combining nature with movement is an easy win; see how much exercise helps mood. In winter, getting outside in daylight has extra benefits, covered in our winter blues guide, and our post on vitamin D in winter explains why sunlight matters for vitamin D in the colder months. For other natural pick-me-ups, see boosting your energy naturally.
The honest summary
- About 120 minutes a week in nature is linked to better well-being, however you split it[1].
- Short 20–30 minute nature breaks lowered stress markers in a small study[3].
- Much of the evidence is observational or small, but the habit is free and low risk.
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Frequently asked questions
How much time in nature do you need per week?
A large study found benefits for people spending at least 120 minutes a week in nature, leveling off around 200 to 300 minutes[1].
Does a city park count as nature?
Yes. In the “nature pill” study, participants used whatever felt like nature to them, including urban parks and green spaces[3].
Why does being outside make you feel better?
Researchers are still working this out. One study found a nature walk reduced rumination and related brain activity compared with an urban walk[2], and short nature outings lowered cortisol[3].
Is it better to spend time in nature every day or once a week?
In the 120-minute study, it did not matter whether people got their time in one long visit or several shorter ones[1]. Do what fits your schedule.
Can nature help with anxiety?
Nature time lowered stress markers in a small study[3], but it is not a treatment for anxiety disorders. If anxiety is affecting your life, talk to a healthcare provider.
Sources
- White MP, Alcock I, Grellier J, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019;9(1):7730. doi:10.1038/s41598-019-44097-3
- Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci USA. 2015;112(28):8567-8572. doi:10.1073/pnas.1510459112
- Hunter MR, Gillespie BW, Chen SY. Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Front Psychol. 2019;10:722. doi:10.3389/fpsyg.2019.00722
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
