A walk in the forest a day keeps the doctor away.

Or at least that’s what researchers have discovered in recent years.

The Benefits of Nature

In an article by TIME Magazine, Japanese researchers found that “trees and plants emit aromatic compounds called phytoncides that, when inhaled, can spur healthy biological changes in a manner similar to aromatherapy, which has also been studied for its therapeutic benefits.” In addition to this, people who spent 40 minutes a day walking in the forest showed “lower levels of the stress hormone cortisol, which is involved in blood pressure and immune-system function” than people who spent 40 minutes walking in a lab.

In Japan, the practice of forest-bathing, or “shinrin-yoku,” is actually advised by the Forest Agency of Japan, encouraging people to get out in nature.

Shinrin means “forest,” and yoku means “bath.” Taking a “forest bath” consists of using all of your senses—sight, smell, taste, sound, and touch—to be fully in the present moment. Scientists have determined that forest bathing has many benefits, including decreased blood pressure, depression, anxiety, and more. There are even forest-therapy programs!

Walking near water also has similar effects. In 2013, a study on happiness in natural environments was conducted on 20,000 people. According to the results, “Marine and coastal margins were found by some distance to be the happiest locations, with responses approximately six points higher than in a continuous urban environment.” The study determined that living near water isn’t required, but sometimes just being near a body of water as short as two hours per week is enough to see benefits.

How To Spend More Time In Nature

Getting outside can sometimes be difficult––trust me: I live in a city! But even neighborhood walks can count as getting some fresh air. Here are some of my tips to incorporate more outside into your day.

Go on daily walks, wherever you are.

Live in a suburban neighborhood? Go on a walk. Live in a city? Go on a walk. Live in the woods in the middle of nowhere? Even better! Find your local park and go on a trail. While going camping, hiking, or boating is the preferable way to experience true “nature,” your backyard is just as full of interesting animals, plants, and fresh air. I find that daily walks in the same places show me things I’ve never seen before, make me more observant, and also allow me to see how things change.

When you have free time, visit somewhere new!

This can mean going to a local park you’ve never been before or traveling farther away for a hike. Schedule “nature time” into your weekend checklist and make it a point to try an outdoor activity.

Ignore the weather.

It’s drizzling? Put on a rain jacket and get outside! Granted, some places there are extreme weather conditions––but if you can handle the cold, heat or rain, bundle up/put on some sunscreen and get out there! Again, enjoying nature in all its forms is a great way to show appreciation, one of the highest vibrating emotions.

Schedule friend time outside.

When hanging out with friends, choose to go on a picnic or do an outdoor activity. It allows you to spend time with loved ones and also spend time in the peacefulness of nature!

Can’t get outside today? Bring nature to you.

One of my favorite meditation apps is Insight Timer. I use it to meditate but there is also amazing music on the app––specifically nature sounds! Sometimes before work to get “centered” I turn off my music and listen to the sound of a babbling brook or early morning bird sounds. I find that even just listening to nature sounds calms me down.