Feeling stressed? How stepping outdoors can reboot your mind and health

How can you mentally declutter?

For most the answer lies in the outdoors. There’s freedom in fresh air, peace in flowers and just soaking in the sunshine.  When life feels overwhelming, something as simple as a walk in nature is balm to daily struggles. But science reveals it’s more than just a fleeting feeling—there’s evidence to show that being outdoors can profoundly impact your mental and physical well-being.

For instance, Dubai-based Auriol Elettra, a homemaker shares how she takes her mother for a trip around UAE on the weekends, including Fujairah and Hatta. “My mother spends a lot of time alone at home, and that just leads to a build-up of stress and anxiety, as she just ruminates on everything in her past. A weekend away always lifts her spirits. It makes her happy. And doing this regularly, has helped her even combat days alone at home; she goes for more walks outside,” says Elettra.

A wealth of research points to how hiking, walking through rows of trees, or spending the weekend by a lake can significantly impact a person’s stress levels, decrease blood pressure, and possibly reduce other diseases, as your mental health is considerably boosted.

Modar Aleyada, General Practitioner, Aster Speciality Clinic, Ajman (Rashidiya), explains: Spending time outdoors boosts both physical and mental well-being. "Physically, outdoor activities encourage movement and physical exercise, which can improve cardiovascular health, strengthen muscles, and boost overall immunity." As he says, natural light, especially morning sunlight, helps the body produce Vitamin D, which is essential for bone health and immune function. It also regulates the body’s internal clock, helping with better sleep patterns.

The outdoors truly has healing powers. If you’re wondering how long or how often you should spend time outside to feel its benefits, science offers some guidance. While the exact formula isn’t set in stone, here’s what research suggests.

What research says

Touch grass, really. And it isn’t an insult.

A 2019 study published in Scientific Reports reveals that spending around 120 minutes outdoors each week is key.

The research analysed data from nearly 20,000 participants in England who took part in the Monitor of Engagement with the Natural Environment Survey between 2014 and 2016. Participants logged their activities from the previous week, and the findings showed that those who spent at least two hours outdoors reported better health and a stronger sense of well-being compared to those who didn’t spend any time outside.

Spending only 60 or 90 minutes in nature had less noticeable effects, while spending five hours a week offered no extra health benefits.

How it rejuvenates the senses

There aren’t too many flowers near Laila Rasheed’s office in Abu Dhabi. Yet, she finds snatches of peace in the few that are there. On days when there are consecutive meetings, she slips out of the room to just walk around trails on the concrete with a cup of coffee, and smell a few flowers. It’s not much, but sometimes, it’s more than enough.

Experts agree that even small interactions with the outdoors can make a big difference. The beauty of nature is that it doesn’t require a prescription. It’s about how you weave it into your lifestyle.

As Dubai-based Meera Ramanathan, a psychologist suggests: Just a walk in the middle of work hours can be beneficial and clear your head. Otherwise, plan for trips on the weekends, away from the hustle and bustle of your daily life. “When the weather allows, try planning picnics with your families. Apart from bonding time, your child will also enjoy running around freely and socialising. As Priscilla Joan, a Dubai-based couple and family therapist, had earlier told us, this outdoorsy behaviour as holistic for children. “It’s holistic for the body, mind and soul. This movement in Nature keeps their senses active, and that’s why playtime is essential,” she adds. It’s not just for the sake of some sunshine and Vitamin-D; children need that time with Nature to rejuvenate their sense.

Children and nature

Psychologists emphasise the powerful role nature plays in reducing anxiety for both children and adults. For children, outdoor environments offer a dynamic playground—whether they’re running through puddles, exploring the woods, or simply playing in the dirt. This constant movement and sensory engagement provide essential stimulation that indoor environments often lack. When children are kept indoors for too long, stress can accumulate, largely due to a lack of physical activity and sensory variety.

“Children thrive when they’re immersed in nature, experiencing new smells, sounds, and textures,” explains Ramanathan. “Touching the petals of flowers, feeling the grass beneath their feet, and simply being in nature boosts their mental, physical, and cognitive development. It also sparks their innate curiosity and sense of wonder.”

Around the world, the healing power of nature is gaining recognition. In Sweden, the practice of friluftsliv—living close to nature—is an integral part of daily life, with people regularly biking to work or enjoying lakeside saunas. The government even incentivizes this lifestyle with tax breaks. South Korea is following suit, developing “healing forests” designed to help citizens reduce stress. In Scotland, NHS Shetland launched an innovative program in 2018, allowing doctors to prescribe outdoor activities as part of patient care.

These global initiatives reflect the growing understanding that time spent in nature isn’t just a luxury; it’s a fundamental component of good health. Whether it’s for children or adults, the benefits of connecting with the outdoors are clear: it’s vital for our physical, mental, and emotional well-being.

So how can you spend more time outdoors?

There’s a Nordic saying: There’s no such thing as bad weather. There are only bad clothes.

In other words, don’t make excuses—get outside and enjoy the fresh air.

Aleyada explains, the ideal amount of time spent outdoors can vary depending on individual needs, but studies suggest that even 20-30 minutes a day can make a significant difference. "Ideally, people should aim for at least two-three hours per week of moderate outdoor activity to receive both physical and mental health benefits." This can include walking, cycling, or simply spending time in a park or garden. The more time spent outdoors, the greater the potential for improved physical health, mental clarity, and emotional well-being. Importantly, the quality of time spent outdoors—whether it’s engaging in physical activity, mindfulness, or simply relaxing—matters just as much as the duration.

So, here is how: