We spend a lot of our day indoors.
We work at desks, travel by car, exercise in gyms and spend hours looking at screens. When life gets busy, getting outside can easily become something we put off until the weekend.
But spending time outdoors does not have to mean planning a long hike or spending hours in the countryside.
Sometimes, it can be as simple as putting your trainers on and going for a walk.
Being outdoors gives you an opportunity to move your body, take a break from your usual routine, enjoy your surroundings and spend some time away from screens.
And when you combine outdoor time with regular movement, it can become a simple part of a healthier and more active lifestyle.
What Are the Benefits of Being Outdoors?
Spending time outdoors can provide opportunities to be more physically active, connect with nature, take a break from screens and support your overall wellbeing.
Walking is one of the easiest ways to get started because it requires very little equipment and can be adapted to different fitness levels.
The goal is not to make outdoor time another task on your to-do list.
It is about finding simple ways to move more and feel good doing it.
1. Walking Gets Your Body Moving
One of the easiest ways to enjoy the outdoors is simply to walk.
Walking can contribute towards your weekly physical activity, and you can adjust your pace and distance depending on your current fitness level.
You do not need to start with a long walk.
Try:
☑️ A 10-minute walk during your lunch break
☑️ Walking to a nearby shop
☑️ Taking a walk after dinner
☑️ Meeting a friend for a walk
☑️ Exploring a local park
Small amounts of movement can add up throughout the day.
And if you have been inactive for a while, starting with something manageable can be much easier than trying to completely change your routine overnight.
2. Getting Outside Can Give You a Mental Break
Sometimes, the hardest part of a busy day is simply feeling like you have not had a moment to yourself.
Stepping outside can create a natural break from your usual environment.
Instead of staying at your desk when you feel mentally tired, try taking a short walk.
You can use that time to step away from emails, notifications and your usual surroundings.
You do not have to turn it into a workout.
Walk at a comfortable pace, breathe and give yourself a few minutes away from whatever you were doing.
A simple reset
Try this:
Step outside → Put your phone away → Walk for 10 minutes → Come back refreshed
It is simple, but creating small breaks like this can make it easier to build movement into your everyday routine.
3. Being Outdoors Can Support Your Mental Wellbeing
Physical activity is linked with benefits for mental wellbeing, including improvements in mood and self-esteem.
Being outdoors can also give you a chance to spend time away from screens and everyday distractions.
You might walk through a park, sit in a garden or simply take a different route home.
The activity itself does not need to be complicated.
Sometimes, changing your environment and giving yourself space to move can be enough to make your day feel a little different.
4. Nature Can Help You Reset
You do not need to live in the countryside to enjoy nature.
A local park, green space, walking trail or garden can give you an opportunity to spend time around natural surroundings.
During your next walk, try paying attention to what is around you.
Notice:
☑️ The trees and plants
☑️ The changing seasons
☑️ The sounds around you
☑️ The weather
☑️ The feeling of moving your body
Instead of rushing through your walk while checking your phone, allow yourself to actually experience your surroundings.
It can become a simple way to create more mindful moments during your day.
5. Outdoor Exercise Can Make Movement More Enjoyable
Exercise does not always have to happen inside a gym.
Depending on your goals and fitness level, outdoor activities can include:
☑️ Walking
☑️ Hiking
☑️ Cycling
☑️ Running
☑️ Outdoor strength exercises
☑️ Recreational sports
☑️ Gardening
☑️ Walking with friends
The best activity is often one that you enjoy enough to keep doing.
You do not need to choose between the gym and the outdoors.
You can use both.
6. Outdoor Walks Can Help You Build Healthy Habits
Healthy habits do not have to be complicated.
One of the easiest ways to make outdoor activity part of your routine is to connect it with something you already do.
For example:
After breakfast → 10-minute walk
After work → 20-minute walk
After dinner → Short walk
This makes the habit easier to remember because it becomes connected to something that is already part of your day.
And remember:
Consistency beats perfection.
You do not need to have a perfect week.
You just need to keep finding opportunities to move.
7. Going Outside Gives You a Break From Screens
Many of us spend a large part of our day looking at phones, laptops and televisions.
Going outside can be a simple opportunity to change that.
Try leaving your phone in your pocket during your next walk.
No scrolling.
No emails.
No notifications.
Just walk.
Even if you only have a short amount of time, creating a small screen-free break can help you reconnect with your surroundings and focus on what you are doing.
8. Outdoor Time Can Be Social
Being active does not mean you have to exercise alone.
Why not invite a friend, family member or training partner for a walk?
You can catch up, have a conversation and get some movement at the same time.
It can be much easier to stay active when exercise becomes something you enjoy rather than something you feel you have to force yourself to do.
Try creating a simple weekly routine:
Saturday morning → 30-minute walk with a friend
Simple.
Social.
Active.
How Much Outdoor Activity Do You Need?
There is no magic number of hours that everyone needs to spend outdoors.
Your outdoor activity can form part of your overall physical activity throughout the week.
For adults, the World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity, or an equivalent combination.
Walking, cycling, running, sport and other forms of movement can all contribute.
You also do not have to complete all of your physical activity outdoors.
The important thing is finding ways to move regularly that work for your lifestyle.
If you are currently inactive, start gradually and build from there.
Simple Ways to Spend More Time Outdoors
You do not need to completely change your lifestyle.
Start small.
Take a morning walk
Instead of reaching for your phone as soon as you wake up, try getting outside for a short walk.
Walk during your lunch break
If you work at a desk, use part of your break to get outside and move.
Walk after dinner
A short evening walk can be an easy way to add more movement to your day.
Explore your local area
Find a park, walking route or green space that you have never visited before.
Meet a friend outside
Replace a coffee or catch-up indoors with a walk together.
Try an outdoor activity
Cycling, hiking, running or recreational sports can make movement feel more enjoyable.
Keep it simple
You do not need expensive equipment.
For a simple walk, comfortable clothes and suitable footwear are often all you need.
5 Small Outdoor Habits You Can Try This Week
If you are not sure where to start, try this simple challenge:
Monday: Take a 10-minute walk.
Tuesday: Walk somewhere you would normally drive.
Wednesday: Take your lunch break outside.
Thursday: Go for an evening walk.
Friday: Invite someone to join you.
You do not need to complete every day perfectly.
The purpose is simply to create more opportunities for movement and time outdoors.
The Bottom Line
The benefits of being outdoors do not come from finding a perfect amount of time outside.
They come from creating more opportunities to move, take a break, connect with your surroundings and build healthier habits.
A walk can contribute to your physical activity.
Time in nature can give you a chance to slow down.
And making outdoor movement part of your routine can help you create a lifestyle that feels more active and enjoyable.
You do not need to wait for the perfect day.
Put your trainers on.
Step outside.
Start with a walk.
Sometimes, a healthier habit can begin with something as simple as opening the door.
Frequently Asked Questions
What are the main benefits of being outdoors?
Being outdoors can provide opportunities for physical activity, relaxation, connection with nature and time away from screens and daily routines. Walking is one of the simplest ways to combine outdoor time with movement.
Is walking outdoors good for your mental wellbeing?
Regular physical activity can support mental wellbeing, including mood and self-esteem. Walking outdoors can also provide a break from your usual environment and daily routines.
How long should I walk outdoors?
There is no single duration that works for everyone. If you are currently inactive, starting with shorter walks and gradually increasing your activity can be a practical approach.
What are some easy outdoor activities?
Walking, hiking, cycling, running, gardening and recreational sports are all simple ways to spend more time outdoors and stay active.
Can spending time in nature support wellbeing?
Research suggests that spending time in natural environments can be associated with positive outcomes for mental wellbeing. However, individual experiences can vary.
Do I need to exercise outdoors to be healthy?
No. You can be physically active indoors or outdoors. What matters is finding sustainable ways to include regular movement in your lifestyle.
Ready to get started?
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Start with one small habit.
Take a walk. Get outside. Find an activity you enjoy.
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Keep moving!