How Time in Nature (in Green and Blue Spaces) Can Help You Live Longer

Spending time in green spaces (like parks, forests, and gardens) and blue spaces (such as lakes, rivers, and coastlines) can help prevent disease and improve longevity. Unlike medicines that usually work on just one part of the body, natural spaces help us in many ways at once. Research shows that being in these environments can lower pollution, encourage exercise, help us relax, expose us to helpful microbes, connect us to others, and may even boost our immune system (Potter et al., 2023; Claßen & Bunz, 2018; Keith et al., 2024). Read on to find out how green and blue spaces can help you live longer.

For example, living in a greener neighborhood can lower your risk of heart disease and stroke by 2–3% (Wang et al., 2025). This is similar to the benefits of some medications. Large studies show these effects are seen around the world (Wang et al., 2025).

Green spaces are also linked to a 31% lower chance of dying from any cause, a 28% lower risk of diabetes, and a 13% lower risk of having a premature baby (Twohig-Bennett & Jones, 2018). Blue spaces, like the beach or riverside, are especially good for improving mood and encouraging exercise (White et al., 2020). They may even help slow aging and protect the brain as we get older (Wang et al., 2025; Klompmaker et al., 2022).

How Nature Helps Us Stay Healthy

Cleaner Air, Less Noise, and Cooler Temperatures

Plants act like natural filters, cleaning the air and making neighborhoods quieter and cooler. Trees can remove harmful particles and gases from the air and lower temperatures by up to 8°C during hot weather, which is important for heart health (Keith et al., 2024). Green spaces also help block noise, which can raise blood pressure and increase the risk of heart problems.

Direct Effects on Our Bodies

Studies show that spending time in nature can lower stress hormones, slow your heart rate, and reduce blood pressure (Twohig-Bennett & Jones, 2018). These changes, even if small, add up to better health over time.

Plants also release natural chemicals called “phytoncides” that may improve the immune system and help fight inflammation (Keith et al., 2024). Scientists are still learning exactly how this works, but it’s promising.

Good Microbes for the Immune System

Being in nature exposes us to a wider variety of tiny, helpful microbes. These can help train our immune system and may lower the risk of allergies and autoimmune diseases (Potter et al., 2023). Natural places with lots of different plants, soil, and water are best for this.

Mental Health and Stress Relief

Nature helps our minds as well as our bodies. It can help us recover from mental fatigue, reduce stress, and make us feel happier (Triguero-Mas et al., 2015; White et al., 2020). Blue spaces, like being near water, are especially good for relaxation and restoring mental energy (White et al., 2020).

Feeling connected to nature is also important. People who feel a strong bond with the outdoors tend to have better mental health and need fewer medications for depression (White et al., 2021).

Encouraging Exercise

Green and blue spaces make it easier and more enjoyable to be active. People are more likely to walk, run, or play outside when nature is nearby. But even after accounting for exercise, nature itself provides extra health benefits (Triguero-Mas et al., 2015).

Building Community

Natural spaces are great places to meet friends, spend time with family, and feel part of a community. Social connection is important for health and can help us live longer. Some studies say it’s as important as not smoking (Claßen & Bunz, 2018).

How to Get the Most Benefit from Nature

1. Quality Matters More Than Just Living Nearby

Simply living near a park isn’t enough; you need to actually visit and spend time in nature. One study in 18 countries found that people who visited green or blue spaces regularly felt better than those who just lived near them (White et al., 2021).

Tips:

• Try to spend at least 2 hours a week in nature.

• Choose places with lots of trees instead of just open lawns for the biggest benefits (Astell-Burt & Feng, 2019).

• Mix it up! Visit parks, forests, and water areas.

2. Look for Diverse, Wild Spaces

Nature with lots of different plants and animals is best for your health (Potter et al., 2023).

Tips:

• Visit nature preserves, botanical gardens, or wild parks.

• If you garden, plant a variety of native plants.

• Look for places with wildlife, trees, shrubs, and water.

3. Deepen Your Connection with Nature

Feeling connected to nature boosts mental health, even if you don’t visit often (White et al., 2021).

Tips:

• Practice mindfulness or meditation outdoors.

• Learn to identify local plants and animals.

• Try activities like nature photography, sketching, or volunteering for conservation.

• Try “forest bathing,” also called shinrin-yoku, a term that originated in Japan in the 1980s as a government-promoted public health initiative to combat stress. Walk slowly and pay attention to sights, sounds, and smells.

4. Choose Where You Live Carefully

Living within 300–500 meters of green spaces, especially with tree cover, is best for health (Wang et al., 2025; Keith et al., 2024).

Tips:

• If you can, move to a neighborhood with lots of trees.

• If moving isn’t possible, make sure you can see nature from your windows.

• Support local tree planting and green space projects.

5. Make the Most of Blue Spaces

Being near water, especially the coast, is great for relaxation and health (Wang et al., 2025; White et al., 2020).

Tips:

• Pregnant people may benefit from regular visits to the coast.

• Use blue spaces for stress relief.

• Try water activities like swimming or kayaking.

• Even looking at pictures or videos of water can help on rainy days.

6. Involve Your Healthcare Provider 

Doctors are starting to “prescribe” nature as part of treatment for conditions like high blood pressure, diabetes, depression, and anxiety (de Bell et al., 2024).

Tips:

• See if there are any programs in your area that specifically encourage doctors to “prescribe” time in nature (participating organizations that provide nature-based activities may waive the usual fee for a “prescription”).

• If you’re a healthcare provider, consider referring patients to local nature programs.

• Track your own health improvements, like lower blood pressure or better mood.

7. Visit Nature Regularly

Short, frequent visits are better than rare, long outings for mental health (White et al., 2021).

Tips:

• Aim for 20–30 minutes in nature several times a week.

References

Astell-Burt, T., & Feng, X. (2019). Association of urban green space with mental health and general health among adults in Australia. JAMA Network Open, 2(7), e198209. https://doi.org/10.1001/jamanetworkopen.2019.8209

Claßen, T., & Bunz, M. (2018). Contribution of natural spaces to human health and wellbeing. Bundesgesundheitsblatt, Gesundheitsforschung, Gesundheitsschutz, 61(6), 720–728. https://doi.org/10.1007/s00103-018-2744-9

de Bell, S., Alejandre, J. C., Menzel, C., et al. (2024). 

Nature-based social prescribing programmes: Opportunities, challenges, and facilitators for implementation. Environment International, 190, 108801. https://doi.org/10.1016/j.envint.2024.108801

Keith, R. J., Hart, J. L., & Bhatnagar, A. (2024). Greenspaces and cardiovascular health. Circulation Research, 134(9), 1179–1196. https://doi.org/10.1161/CIRCRESAHA.124.323583

Klompmaker, J. O., Laden, F., Browning, M. H. E. M., et al. (2022). Associations of greenness, parks, and blue space with neurodegenerative disease hospitalizations among older US adults. JAMA Network Open, 5(12), e2247664. https://doi.org/10.1001/jamanetworkopen.2022.47664

Potter, J. D., Brooks, C., Donovan, G., Cunningham, C., & Douwes, J. (2023). A perspective on green, blue, and grey spaces, biodiversity, microbiota, and human health. Science of the Total Environment, 892, 164772. https://doi.org/10.1016/j.scitotenv.2023.164772

Triguero-Mas, M., Dadvand, P., Cirach, M., et al. (2015). Natural outdoor environments and mental and physical health: Relationships and mechanisms. Environment International, 77, 35–41. https://doi.org/10.1016/j.envint.2015.01.012

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030

Wang, X., Feng, B., & Wang, J. (2025). Green spaces, blue spaces and human health: An updated umbrella review of epidemiological meta-analyses. Frontiers in Public Health, 13, 1505292. https://doi.org/10.3389/fpubh.2025.1505292

White, M. P., Elliott, L. R., Gascon, M., Roberts, B., & Fleming, L. E. (2020). Blue space, health and well-being: A narrative overview and synthesis of potential benefits. Environmental Research, 191, 110169. https://doi.org/10.1016/j.envres.2020.110169

White, M. P., Elliott, L. R., Grellier, J., et al. (2021). Associations between green/blue spaces and mental health across 18 countries. Scientific Reports, 11(1), 8903. https://doi.org/10.1038/s41598-021-87675-0