Why Time In Nature Is Essential

If you know me, you know I love nature. Besides talking about outdoor activities all of the time, my office is filled with plants. In an ideal work, I'd love for my office to be in the middle of the woods with large windows that allow in fresh air and natural light.What if improving your health could begin with something as simple—and free—as stepping outside for 17 minutes a day?

In his book Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years—The 7% Outdoor Rx Restores Them, physician John La Puma, MD, makes a compelling case that modern life has taken us too far indoors. He recommends at least 120 minutes of intentional outdoor time each week—about 17 minutes a day—as a practical minimum dose of nature. According to La Puma, spending intentional time outdoors can support sleep, mood, focus, stress regulation, immune function, and overall health.

The benefits aren't simply about exercise. Morning outdoor light provides powerful signals to our circadian system, helping our bodies distinguish day from night and supporting healthy sleep-wake rhythms. Being outside also gives us an opportunity to move, breathe fresh air, look into the distance, and reconnect with the natural environment rather than remaining surrounded by screens and artificial light. 

Interestingly, many of these ideas have parallels in Chinese medicine. Chinese medicine has long viewed human health as inseparable from our relationship with the natural world. The body's Qi—its vital energy—is continually interacting with the Qi of the environment. Sunlight, seasonal changes, temperature, movement, and our daily rhythms are all considered influences on this relationship. 

From this perspective, going outside can be more than a change of scenery. Gentle movement helps Qi circulate rather than stagnate, while exposure to daylight and the changing rhythms of nature can help us live more in harmony with the natural cycles around us. A peaceful walk beneath the trees, sitting quietly in the morning sun, or simply breathing deeply while observing nature can become a form of mindful self-care.

And there's another beautiful Chinese medicine concept: balance. We need activity and rest, stimulation and stillness, light and darkness. Modern indoor life can keep us constantly stimulated—screens, notifications, artificial light, and endless demands. Seventeen quiet minutes outside gives the nervous system a chance to shift gears.

So tomorrow morning, try it. Leave your phone behind if you can. Step outside. Feel the temperature on your skin. Look toward the horizon. Notice the trees, birds, clouds, and sunlight. Take a few slow breaths.

Seventeen minutes may not sound like much, but it can be a powerful reminder that nature is part of our medicine cabinet—and that sometimes the simplest prescriptions are the ones we’re most likely to overlook.

Source: La Puma, John, MD. Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years—The 7% Outdoor Rx Restores Them. Wellness Imprints, 2026, ISBN 9798993510903.