12 sources: 1 crossover trial, 6 meta-analyses, 4 randomised controlled trials, 1 systematic review
Environmental · Practice
Get Your Weekly Dose of Nature
Short, regular time outdoors: Barton 2010 reports that green exercise improved mood and self-esteem, with large benefits from short durations and diminishing returns.
Beta content: this dimension's review set is version 0.9-beta and upgrades in place after the Round-2 internal reviews.
3 of 12 sources behind this entry were read from the abstract only; they are marked in the sources list.
20 min · most days
Beginner-friendlyParks, gardens, trails, waterfronts
Before you start
Modify for mobility limits, heat, allergy season, or air-quality alerts.
When to seek a professional
- Persistent low mood or anxiety despite regular nature time: see a licensed mental-health professional
How to do it
Short, regular nature contact most days
For most adultsCity dwellersOffice workers
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry (env.nature-exposure-and-wellbeing) studied: nature contact, green exercise and natural sound. Barton 2010 (meta-analysis of 10 UK studies) reports that green exercise improved self-esteem and mood, with large benefits from short durations and diminishing returns. Yao 2021 (meta-analysis) reports that exposure to natural environments increased positive affect (SMD = 0.61) and decreased negative affect against built environments. Browning 2020 (systematic review of 175 experiments) reports that experiments without control groups or randomised treatments reported more positive findings, and concludes that this may indicate publication bias. The full account, source by source, is on the concept entry this practice links to (env.nature-exposure-and-wellbeing).
Common misconceptions
- You need one long weekly outing, Barton 2010 reports large benefits from short durations
- More is always proportionally better, benefits show diminishing returns
What we won't claim
- Time in nature cures depression or anxiety
- Nature dosing replaces medical treatment
12 sources: 1 crossover trial, 6 meta-analyses, 4 randomised controlled trials, 1 systematic review
- Agreement
- Direction recorded for 0 of 12 sources; not yet recorded for the rest.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- No source states a certainty rating.
- How the sources were read
- Some sources are based on abstracts, not full texts.
What each source measured and concluded (12)
meta-analysis · 2024
Zhu et al. (2024) — Effects of natural sound exposure on health recovery: A systematic review and meta-analysis.
- What it measured
- Health recovery (emotional, physiological, cognitive)
- How it was read
- based on the abstract, not the full text
- What the review says it includes
- Systematic review and meta-analysis
- Studies and participants, as stated
- N=15 studies; 1285 participants
meta-analysis · 2010
Barton et al. (2010) — What is the best dose of nature and green exercise for improving mental health? A multi-study analysis.
- What it measured
- Self-esteem and mood (mental health indicators)
- How it was read
- based on the abstract, not the full text
- What the review says it includes
- Multi-study analysis / meta-analysis
- Studies and participants, as stated
- 10 UK studies; 1252 participants
crossover trial · 2025
Laezza et al. (2025) — Evaluating the Benefits of Green Exercise: A Randomized Controlled Trial in Natural and Built Environments Assessed for their Restorative Properties.
- What it measured
- Restorative effects: psychological outcomes (perceived restorativeness, restoration, emotions, enjoyment, intentions) and physiological measures (cortisol, heart rate, HRV) across natural, urban, indoor 1-hour walks
- How it was read
- based on the abstract, not the full text
randomised controlled trial · 2020
Roe et al. (2020) — The Urban Built Environment, Walking and Mental Health Outcomes Among Older Adults: A Pilot Study
- What it measured
- Cognitive reaction time and emotional well-being.
- How it measured it
- Deary-Liewald computer-based simple reaction time test (SRT) and mood scale.
- How it was read
- read in full text
randomised controlled trial · 2020
Choe et al. (2020) — Does a natural environment enhance the effectiveness of Mindfulness-Based Stress Reduction (MBSR)? Examining the mental health and wellbeing, and nature connectedness benefits
- What it measured
- Mental health and wellbeing outcomes.
- How it was read
- read in full text
randomised controlled trial · 2025
Harries et al. (2025) — Noticing nature: The role of environmental awareness in promoting well‐being
- What it measured
- State well-being.
- How it measured it
- Short Warwick Edinburgh Mental Wellbeing Scale (validated).
- How it was read
- read in full text
meta-analysis · 2026
Wang et al. (2026) — Effects of green exercise on mental health in older adults: a systematic review and meta-analysis
- What it measured
- Mental health.
- How it measured it
- Profile of Mood States (POMS), Positive and Negative Affect Schedule (PANAS), 12-Item Short Form Health Survey (SF-12).
- How it was read
- read in full text
- What the review says it includes
- Systematic review and meta-analysis of 26 studies
- Studies and participants, as stated
- N=1,468 participants across 26 studies
- Heterogeneity, as stated
- Residual heterogeneity
- Heterogeneity, as stated
- Measurement heterogeneity
randomised controlled trial · 2014
Brown et al. (2014) — Walks4Work: assessing the role of the natural environment in a workplace physical activity intervention.
- What it measured
- Resting autonomic function (HR and lnHF).
- How it measured it
- HR monitors and eMotion sensor (objective).
- How it was read
- read in full text
meta-analysis · 2021
Yao et al. (2021) — Impact of Exposure to Natural and Built Environments on Positive and Negative Affect: A Systematic Review and Meta-Analysis
- What it measured
- Positive and negative affect.
- How it measured it
- Positive and Negative Affective Schedule (PANAS) (self-report).
- Its conclusion, in its own words
- “The findings will help convince the health professionals and policymakers to encourage the residents to increase their time spent in the natural environment.”
- How it was read
- read in full text
- What the review says it includes
- Systematic review and meta-analysis of 20 studies
- Heterogeneity, as stated
- Extreme heterogeneity among studies
- Heterogeneity, as stated
- Low credibility of evidence due to high heterogeneity and inconsistent results
meta-analysis · 2023
Siah et al. (2023) — The effects of forest bathing on psychological well-being: A systematic review and meta-analysis.
- What it measured
- Anxiety, Depression, Mood, Quality of Life.
- How it measured it
- Validated instruments such as Beck Depression Inventory, State-Trait Anxiety Inventory, Profile of Mood States, General Health Questionnaire.
- Its conclusion, in its own words
- “Our meta-analysis suggested that forest bathing can significantly reduce symptoms of depression and anxiety.”
- How it was read
- read in full text
- What the review says it includes
- Systematic review and meta-analysis of 36 studies
- Studies and participants, as stated
- N=3554 participants across 36 studies
meta-analysis · 2024
Fan et al. (2024) — The effect of exposure to natural sounds on stress reduction: a systematic review and meta-analysis
- What it measured
- Stress reduction (heart rate, blood pressure, respiratory rate, MAP, perceived stress, SPO2)
- How it was read
- screened only, not extracted
systematic review · 2020
Browning et al. (2020) — The Role of Methodological Choices in the Effects of Experimental Exposure to Simulated Natural Landscapes on Human Health and Cognitive Performance: A Systematic Review
- What it measured
- Human health and cognitive performance; methodological moderators of study findings
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review (of experiments)
- Studies and participants, as stated
- 175 experiments in 148 research articles
Key sources (12)
Every source below is shown with its study design and links to the original study. This is the audit trail.
meta-analysisEffects of natural sound exposure on health recovery: A systematic review and meta-analysis.
meta-analysisWhat is the best dose of nature and green exercise for improving mental health? A multi-study analysis.
crossover trialEvaluating the Benefits of Green Exercise: A Randomized Controlled Trial in Natural and Built Environments Assessed for their Restorative Properties.
randomised controlled trialThe Urban Built Environment, Walking and Mental Health Outcomes Among Older Adults: A Pilot Study
randomised controlled trialDoes a natural environment enhance the effectiveness of Mindfulness-Based Stress Reduction (MBSR)? Examining the mental health and wellbeing, and nature connectedness benefits
randomised controlled trialNoticing nature: The role of environmental awareness in promoting well‐being
meta-analysisEffects of green exercise on mental health in older adults: a systematic review and meta-analysis
randomised controlled trialWalks4Work: assessing the role of the natural environment in a workplace physical activity intervention.
meta-analysisImpact of Exposure to Natural and Built Environments on Positive and Negative Affect: A Systematic Review and Meta-Analysis
meta-analysisThe effects of forest bathing on psychological well-being: A systematic review and meta-analysis.
meta-analysisThe effect of exposure to natural sounds on stress reduction: a systematic review and meta-analysis
systematic reviewThe Role of Methodological Choices in the Effects of Experimental Exposure to Simulated Natural Landscapes on Human Health and Cognitive Performance: A Systematic Review
“Abstract only” means the review read that paper’s abstract, not its full text; “screened only” means it was included at re-screening and not extracted. Both stay in the trail with their DOI, because how a source was read is part of the audit.
Explore all 401 studies in Environmental →
The full evidence base this focus area draws on, every study with its design and DOI.What it is for
Build a habit that sticksFeel better day to dayFeel less stressedSpend more time in nature