Day 11: Get Outside Today | A Meaningful Existence

Many of us spend almost all of our waking hours indoors: home, car or bus, office, shop, home again. On a busy day, the only fresh air might be the walk to the car park. Today's challenge is to deliberately spend time outside, and if you can, somewhere green.

Why it matters

There's a growing body of research linking time in nature with better mood and wellbeing. One of the most cited studies, led by Mathew White at the University of Exeter and published in 2019, used survey data from nearly 20,000 people in England. People who reported spending at least 120 minutes a week in nature were significantly more likely to report good health and high wellbeing than those who spent no time in nature. Benefits seemed to level off around 200 to 300 minutes a week.

Interestingly, it didn't matter much how people reached the two hours: one long visit or several short ones seemed to work about equally well. The study shows an association rather than proving cause, but it fits with what many people notice for themselves: a walk outside tends to leave you feeling better than you expected.

What counts as outside?

You don't need mountains or forests. Green space can be:

A local park or playing field.
A garden, allotment or community garden.
A tree-lined street or canal path.
A beach, river bank or lakeside.
A cemetery or churchyard, often among the quietest green spaces in a city.

Even a few minutes sitting on a bench under a tree counts.

Ways to fit it in

Walk part of your commute. Get off the bus a stop early, or park further away.
Take your lunch outside. Eat in a park or on a bench instead of at your desk.
Walking meetings. If a call doesn't need a screen, take it on foot.
After dinner stroll. A short walk after your evening meal is a pleasant habit, and it can help digestion.
Weekend outing. Visit a nature reserve, botanical garden or woodland you've never explored.

Make the most of it

Leave your headphones in your pocket for at least part of the time. Notice sounds, smells and the weather. Look up at the sky and trees. Some people find it helpful to pick one thing to notice, such as birds, colours or the shapes of clouds.

Whatever the weather

There's an old saying in Scandinavia that there's no such thing as bad weather, only unsuitable clothing. A walk in light rain or crisp cold can be refreshing. Dress for the conditions, and on genuinely unsafe days (extreme heat, storms, ice), find a safer alternative like sitting by an open window or visiting a glasshouse.

Bring others along

Time outdoors is easy to share. Invite a friend for a walk instead of a coffee, take the kids to a park they haven't been to, or join a local walking group.

If getting out is hard

If mobility, health or caring responsibilities make it hard to get out, bring the outside in where you can: open a window, sit in a sunny spot, tend houseplants or a window box, or watch birds at a feeder. Small doses still help.

Today's challenge

Spend at least twenty to thirty minutes outdoors, ideally somewhere green. Leave your phone in your pocket for at least part of it. Afterwards, note how you feel.

Sources and further reading

White et al. (2019), Spending at least 120 minutes a week in nature is associated with good health and wellbeing, Scientific Reports