You should touch some grass. No, seriously—get off your phone or computer, put those assignments aside (for just a moment!), and touch grass.
In the digital age, it’s difficult not to be constantly bombarded by a screen. And, as a student, it’s even more difficult to stay off screens when your Google Classroom “To-Do List” is flooded with assignments.
Though it might seem counterproductive and even hard—taking time away from your studies to go outside—it’s beneficial and certainly possible. Instead of doomscrolling when taking a “short” study break or when getting home from school, you could instead be dedicating that time to stepping outside for a quick walk.
Still not convinced? Here are some science-backed health benefits that come from simply taking the time to step outside.
Exercise
When we’re at school for six to seven hours a day, with an additional two hours of extracurricular activities and seventeen million hours of homework, it can be difficult to find time to exercise. This is especially true if you don’t play a sport.
According to the CDC, 60 minutes of physical activity a day is recommended for most healthy children and adolescents, with 30 minutes a day being recommended for adults. When you step outside, you could go on a walk, take a jog, or head to the park. You don’t need a gym membership to get exercise.
Vitamin D
That big glowing ball in the sky (the sun) has benefits greater than just keeping us warm and lighting up our days. Your skin turns the UV-B radiation it emits into Vitamin D; this is important for your bones, blood cells, and immune system. It also helps with the absorption of certain minerals, like calcium and phosphorus.
Getting outside for 20 minutes is more than enough to supply you with a healthy amount of vitamin D. Don’t forget to apply sunscreen!
Stress Relief
School is stressful, I get it. Those test prep books piled on your desk certainly don’t help, either. But what if I told you that the secret to reducing that stress is simply to go outside?
Of course, going outside won’t help you complete your assignments. But, it will help reduce a stress hormone called cortisol, which is released in response to stress (aka, your 7 upcoming tests). Prolonged exposure to cortisol can result in a plethora of issues; the Mayo Clinic lists anxiety, depression, digestive issues, headaches, and sleep problems as notable examples.
Fortunately, going outside can reduce these concerns. For instance, researchers from the University of Michigan in Ann Arbor conducted a study where they asked participants to spend time outside, away from distractions like screens. A sample of their saliva (which contains cortisol) was collected before and after, and all participants returned with reduced cortisol levels—even those who spent only 10 minutes outside. The most significant drop in cortisol was found in those who spent 20–30 minutes outside.
Sleep Benefits
Do you find yourself struggling to fall asleep at night? It might be because you’re not spending enough time outside.
Your circadian rhythm, or your body’s internal clock, follows the sun, making you feel more awake in the morning and sleepier at night. When exposed to artificial lights, like from screens or lightbulbs, our internal clock gets confused, and our brains won’t release the hormones we need to fall asleep or wake up properly.
According to Healthline, exposing yourself to sunlight can improve sleep by helping you feel more tired at night, fall asleep more quickly, and experience a higher quality of rest. But, keep in mind that sunlight needs to enter your eyes to have this impact—so, taking a walk for 20 minutes is better than napping under a tree.
“It’s hardwired into our systems because there is a really primitive response to hearing the birds chirping and feeling the breeze on your face,” says SSM Health Family Physician Dr. Roopa Shah. “Getting out into nature and getting sunlight can help really reset our circadian rhythms for the day which … can help our overall health … and our sleep.”
Takeaways
Spending just a bit of time outside every day can have real benefits for both your body and mind. Soaking in some sunlight is such a simple way to get some exercise, vitamin D, stress relief, and better sleep. So, next time you're about to scroll for “just five minutes,” go outside instead. Nature is free, surprisingly effective, and doesn’t even need Wi-Fi.
Sources:
- https://www.healthline.com/health/health-benefits-of-being-outdoors
- https://www.uclahealth.org/news/article/you-dont-have-to-be-outside-all-day-to-reap-natures-benefits
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
- https://www.webmd.com/balance/ss/slideshow-health-benefits-nature
- https://www.cdc.gov/physical-activity-basics/adding-children-adolescents/what-counts.html
- https://www.tandfonline.com/doi/full/10.4161/derm.24494
- https://www.ssmhealth.com/newsroom/blogs/ssm-health-matters/april-2022/nature-can-reset-your-circadian-rhythm
Thank you to Hanna M. for editing this article!
