Nature and Longevity: How the Outdoors Boosts Health
Exposure to nature may slow biological aging. See what the clinical trials show, and how you can support your cellular health from the inside.
What to know
Time in green and blue spaces may activate the parasympathetic nervous system and lower blood pressure.
Forest bathing may increase natural killer cell activity, and the effect persists for at least seven days after a trip.
Greater residential greenness is associated with lower systemic inflammation, lower allostatic load, and slower epigenetic aging.
Grounding is an area of early research; the trials are small, and the mechanism is not yet established.
Morning sunlight exposure predicts better sleep quality the following night.
Does Time in Nature Promote Longevity? What the Clinical Evidence Shows
When the going gets tough, the tough touch grass.
More time in nature may be what you’re missing in your longevity suite. Adults with more tree cover near their home typically have younger biological ages than adults in less green neighborhoods. People in greener settings who spend three or more hours outdoors daily show up to 68% lower systemic inflammation than those who spend under 30 minutes outside.
It’s common to feel trapped and overwhelmed in modern-day life, especially when we are stuck inside all day. Turns out, even a little time outdoors can make things feel more manageable and remind us that we're living a human experience.
Let's explore how a simple walk in the woods might do more for your healthspan than one might expect.
Does Spending Time in Nature Slow Aging?
Just minutes in a forest or by the ocean can have a measurable effect on our physiology and psychology[1]. Green spaces like forests and parks, as well as blue spaces such as lakes, rivers, and oceans, have been shown to lower stress, regulate the nervous system, and reduce the risk of illness[2].
How does nature lower stress in the body?
Early research explores how time in green spaces activates the parasympathetic nervous system, allowing us to enter a state of “rest and digest[3]."
Time in nature doesn’t just promote physical activity; it carries benefits beyond what a city landscape provides. Studies show that walking in natural settings reduces activity in the subgenual prefrontal cortex, a brain region linked to mental illness. Nature walks can also reduce amygdala activity, linked to emotions like fear and anxiety[4].By calming this emotional center, walking in natural settings can quiet mental chatter to ease the mind.
This shift slows the nervous system, promotes lower blood pressure, and can even enhance immune function[5]. This is not just relaxation; it’s reparation. In contrast, walking in urban environments doesn’t carry the same effect.
Green Spaces or Blue Spaces: Which is better for you?
Both green and blue spaces offer restorative benefits, but their effects can differ. Green spaces, such as forests or parks, are often rich in diverse plant life and visuals that calm the mind and body[6]. Additionally, we breathe in phytoncides (antimicrobial compounds produced by trees). Studies suggest that these woodland “essential oils” can have a positive impact on immune and endocrine function.[7]
Blue spaces, such as oceans and lakes, provide rhythmic cues, wide-open horizons, and soothing light reflections that can cultivate feelings of expansiveness. Some studies suggest blue spaces may have stronger associations with mood regulation and anxiety relief [8]than green spaces. This includes triggering salutogenic effects, making life feel more manageable and cohesive[9].
Can green light reduce migraine pain?
Exposure to green light from light-emitting diodes has been linked to reduced migraine intensity and frequency. Researchers believe green light may alter pain pathways and reduce cortical hyperexcitability, a key factor in migraines. It is unclear if the natural green light in nature will have the same effect.[10]
What is Grounding, and Does the Science Hold Up?
Grounding, direct skin contact with the earth's surface, has a plausible mechanism but a small, low-quality evidence base that does not yet support strong claims.The human body, while exceptionally complex, is a giant electrical circuit.One of the cheapest outdoor activities for stress relief is grounding, also called earthing. All it takes is direct skin contact with the Earth’s surface. Try walking barefoot on grass, sand, or soil, or lying down on natural ground.
The Earth’s surface carries a natural negative charge. Proponents of grounding suggest that this charge is transferred to us through direct contact with our skin, potentially reducing inflammation and promoting cellular repair. This research is considered speculative, but it is a growing field of interest.
Grounding practices have been linked to:[11]
- Improved sleep quality and circadian rhythm regulation
- Cortisol regulation and sympathetic nervous system activity
- Decreased pain and muscle soreness
- Enhanced mood and overall well-being
- Improved heart rate variability, an important marker of nervous system balance and resilience.
The grounding literature is small, and the literature in the space is still early. However, walking barefoot on grass costs nothing and carries no known risk, which is a reasonable basis for trying it.
Does Forest Bathing Boost Your Immune System?
Forest bathing produces one of the most replicated immune findings in environmental medicine: a measurable increase in natural killer cell activity.
The Japanese practice of Shinrin-yoku, or forest bathing, has been shown to increase natural killer cell activity[12]. Despite their intimidating name, natural killer cells are our friends. They are key to immune function, helping the body fend off infections and potentially suppress tumor development.
Forest bathing may also reduce sympathetic nervous system activity and boost parasympathetic tone, which is linked to better immune regulation and decreased oxidative stress[13].
How does time outdoors affect inflammation and your cells?
Time outdoors is associated with lower systemic inflammation.
Research finds that regular exposure to nature reduces markers of systemic inflammation, a silent driver of nearly every chronic disease.
A 2024 US EPA study quantified this. Among people whose residential tree cover was above the median, spending at least three hours outdoors daily was associated with a 68% reduction in systemic inflammation compared with people spending under 30 minutes outdoors. An interquartile-range increase in tree cover within 500 meters was independently associated with 13% lower allostatic load and 16% lower inflammation indices.
Chronic low-grade inflammation is now recognized as one of the core hallmarks of aging, giving rise to the "inflammaging" theory that links immune dysfunction to accelerated biological aging.
Can Time in Nature Improve Mitochondrial Health?
No trial has shown that forest bathing changes mitochondrial function in humans. However, mitochondria (our cellular power plants) are sensitive to oxidative stress and inflammaging. While research has yet to uncover a direct role of nature bathing in mitochondrial health, improving markers of cellular health may support the health of our energy suppliers.
Mitopure®, the only Urolithin A supplement supported by multiple placebo-controlled human clinical trials and validated through third-party testing. Mitopure was shown to:
- Increase cellular energy by promoting mitochondrial gene signatures[14].
- Support cellular[15] renewal
- Increase muscle strength in inactive middle-aged adults after 4 months when taking 500mg per day[16].
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Does Morning Sunlight Improve Your Sleep?
Morning sunlight exposure predicts better sleep quality the following night, and the timing matters more than the duration.
Unlike the intense pressure of a gym workout, walking outdoors promotes low-intensity movement that’s sustainable and enjoyable. This supports healthy mitochondria and metabolic health.
Exposure to natural light in the morning and early evening is one of the best ways to anchor your circadian rhythm[17]. This light-dark signaling enhances melatonin production and improves sleep quality, key factors in recovery and cellular repair. Sunlight can also provide you with natural red light[18], which may help improve your sleep quality.
How Much Time in Nature do you Actually Need?
Roughly 120 minutes per week is the threshold at which health and wellbeing benefits become statistically detectable, and the minutes do not need to be consecutive.
Incorporating nature into your daily routine doesn’t require a mountain retreat. Start with micro-moments: take your lunch break outside, do a 10-minute walk after dinner, or tend to a balcony garden.
Nature is not a luxury; it’s a necessity. So go ahead: touch grass, dip your toes in the ocean, and reclaim the ancient, powerful connection that your body and mind were designed for.
Authors
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References
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Chen, H., Meng, Z., & Luo, J. (2025). Is forest bathing a panacea for mental health problems? A narrative review. Frontiers in public health, 13, 1454992. https://doi.org/10.3389/fpubh.2025.1454992 (https://www.google.com/url?q=https://doi.org/10.3389/fpubh.2025.1454992&sa=D&source=docs&ust=1787213998237157&usg=AOvVaw1m0TMiJiapO65RK2f2qIee) (https://www.google.com/url?q=https://doi.org/10.3389/fpubh.2025.1454992&sa=D&source=docs&ust=1750168154694799&usg=AOvVaw0WpuIjCC4rWoveS6vf1b8b (https://www.google.com/url?q=https://www.google.com/url?q%3Dhttps://doi.org/10.3389/fpubh.2025.1454992%26sa%3DD%26source%3Ddocs%26ust%3D1750168154694799%26usg%3DAOvVaw0WpuIjCC4rWoveS6vf1b8b&sa=D&source=docs&ust=1787213998237263&usg=AOvVaw3O7EFvPM7Nn2CSIbKa0jNS))
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Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022 May 17;3(5):100633. doi: 10.1016/j.xcrm.2022.100633. PMID: 35584623; PMCID: PMC9133463.
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