Reposted from U of U Health’s Good Notes blog.

Humans often seek a quick fix to feel better. In this age of emerging technology and hyper-social awareness, we gravitate towards a one-stop shop for what ails us. Research suggests there are many things that we can do to better support our mental health. But one thing is free to everyone and available all the time to most people: going outside.

Research shows that with as little as 10 minutes outside, we begin to feel better, improving symptoms such as anxiety, depression, cognitive function, stress and other issues.

Almost every day this spring, I’ve tossed on my shoes as the evening air cools and taken a stroll around my neighborhood. Looking toward Utah’s awe-inspiring mountains, seeing my neighbor’s well-manicured grass and being on a tree-lined street are a literal breath of fresh air for me. But it’s not only me who feels better outdoors.

What happens when we step outside

Over the last four years, my research team, the university librarians and I systematically reviewed thousands of studies to identify the direct positive impacts of time spent outside. We were curious about specific benefits, but also whether or not factors like duration, frequency or outdoor setting mattered for individuals seeking to improve their mental health by going outside.

What we found was surprising. Our research showed that as few as 10 minutes of outdoor exposure improved mental health symptoms in thousands of adult participants, regardless of age or gender.

Data showed similar positive outcomes whether participants spent longer periods of time in nature, such as a weekend camping trip, or spent less time outside, such as my daily walks.

We also discovered the act of being outside matters more than where the person is when they’re outdoors (an urban park, a garden, a forest or a lake, for example). This means, for the average individual, at least 10 minutes outside improves mental health. Additionally, our research showed that all activities outdoors were helpful—whether adults were walking, sitting, gardening or any other activity.

Expanding access to nature

This research may be particularly important for our campus populations, as much of the research in our meta-analysis sampled younger to mid-aged adults. Many students in higher education report poor mental health. Additionally, many medical professionals also deal with burnout, depression and anxiety.

For many of us, being indoors is the default. Indoors, we may be isolated, spend more time on social media or zone out on screens. Our phones are always with us—portable and addictive—making it hard to disconnect from technology.

I believe developing green spaces on campus and incentivizing programming within these green spaces should be a key priority for University of Utah leaders. We can do this by thinking about our outdoor spaces as critically important environments for campus mental health. We also can work to remove existing barriers to natural and green spaces for our students and employees.

One great example of creating access to natural spaces is the university’s partnership with Red Butte Garden and Arboretum. University of Utah students, faculty and staff get in free to Red Butte Garden and Arboretum with a valid UCard and receive discounts on the classes and events that increase education and awareness on ways to enjoy being outside. These events can include outdoor yoga, gardening classes, nature painting, cooking with local produce and more, all while soaking in our Utah landscape.

I believe that we should also work to improve nature access for all of our Utah populations. We can use tools such as ParkServe, an interactive topographical map hosted by the Trust for Public Lands. ParkServe shows us how some urban populations in northern Utah have greater access to natural spaces than others. Their map shows that 85% of Salt Lake City residents live within a 10-minute walk of accessible green spaces. However, only 57% of residents in West Valley City do.

This information should inform the design of green spaces in northern Utah and support thoughtful urban planning for both individual and community experiences in nature.

A prescription you can fill anywhere

Our study suggests just 10 minutes outdoors can boost mental health. Health care providers at the University of Utah and beyond can support their patients’ well-being by prescribing time in nature to their patients and helping patients make it part of their routine.

Providers can write an actual prescription for time outdoors using resources like Park Rx, which provides downloadable prescription forms and info sheets for providers. We can work with patients to identify outdoor spaces in their communities and set realistic goals for outdoor time. Talking candidly with patients about barriers they may face in getting to nearby nature areas and brainstorming solutions to obstacles such as limited park access, safety, transportation, childcare, etc. can help patients achieve their goals of getting outside.

One of the most exciting things about this research is that this nature prescription for health can be easily managed by many people without significant effort or additional resources. We can encourage our patients and ourselves to seek outdoor time in combination with traditional therapies.

At the very least, we can take some of our own medicine: getting outside for at least 10 minutes most days. You’re always welcome to put on your shoes this evening and join me outside!

Joanna Bettmann Schaefer, MSW, Ph.D.

Joanna Bettmann Schaefer, MSW, Ph.D., is a mediator, licensed clinical social worker and professor of social work at the University of Utah. Schaefer has received numerous honors, including the 2025 Rosalind Franklin Society Special Award in Science, the 2023 Dr. Betty van der Smissen Distinguished Researcher Award from the Association for Experiential Education and the 2019 Council on Social Work Education’s Scholarship for Harvard Institutes of Higher Education. She received a doctorate from Smith College School for Social Work, an MSW from the University of Utah and a B.A. with honors from Dartmouth College.