Science has recognized this for a while: nature has a direct and powerful effect on both body and mind. Studies show that when people spend time in green spaces, whether it’s neighborhood trees, a public garden, or a small park, it can change their cognitive abilities, mood and even support recovery processes.
The problem is that most of us live in cities and rarely interact with nature. So how can we still bring a little green into our daily routine?
In a world where long workdays, screens, meetings and traffic compete for our attention, reconnecting with nature, even partially, is not a luxury but a necessity.
Research continues to support the idea that being in areas with greenery, from tree-lined streets to urban parks and open spaces, leads to noticeable improvements in mood, stress levels and physical recovery.
And it’s not just a feeling. There is consistent scientific evidence pointing to nature’s healing power. Regular exposure to natural environments has been linked to a range of health benefits, from improved focus and concentration to a reduced risk of physical and mental illness.
A study published in Nature Cities in August 2025 examined how different types of urban greenery affect residents’ health. The researchers emphasized that it's not just about how much green space a city has, but how accessible and integrated it is in our everyday lives.
They found that “green on the way”, i.e., street trees, green balconies, sidewalk gardens and walking paths had a greater positive effect on overall well-being than a large but remote park that’s hard to reach regularly. That means that even brief moments of greenery throughout the day can make a meaningful difference in how we feel.
What does “Vitamin N” (for Nature) do to us?
Exposure to nature comes with a wide array of physical and psychological benefits, including:
Lower stress and anxiety levels
Spending time in natural surroundings reduces nervous system activity and encourages relaxation. Studies have shown that spending only 20 minutes in a park significantly lowers the body’s levels of cortisol, the stress hormone, leading to an immediate calming effect.
Improved mood
Natural sunlight, green plants and the scents of nature stimulate positive emotions. It’s no coincidence that time in nature is often described as mentally “recharging.” It lifts your spirits, eases tension and reduces negative feelings. Some studies have even shown reduced signs of depression in people who added more nature to their routine.
Enhanced concentration and cognitive abilities
Time in nature can restore attention and sharpen thinking. For example, children with attention deficit disorders who spent 20 minutes in a park showed improved concentration compared to those who walked in an urban setting. Adults also benefit, as daily exposure to greenery has been linked to better mental focus and less cognitive fatigue.
Healing and recovery
Nature supports physical recovery. Studies, including in hospital settings, show that patients with access to natural views, such as a window facing trees or a garden, report less pain, need fewer medications and are discharged faster than those without such access.
Boosts physical health
Spending regular time in green environments is also associated with improved physiological markers. Studies have found that people frequently exposed to nature tend to have lower blood pressure and improved immune system function. In Japan, the practice of “forest bathing” has been shown to increase the activity of immune system cells that help fight infections and cancerous cells, an effect that can last up to a month after a forest visit.
And perhaps most importantly, all these benefits don’t require a long trip or an expensive vacation. Even a short break outside, a breath of “green air,” or simply choosing a walking path lined with trees rather than buildings can make a real difference. Your body and mind will thank you.
How to incorporate nature into your daily routine
Make the most of your route to work
If possible, walk to work, or at least part of the way, through a green area with trees or a garden, instead of along a completely urban route. A small change in your daily path can give you a dose of nature in both the morning and evening.
Use your breaks wisely
Take your coffee break or a quick pause from work outside for 5 to 10 minutes. Find a bench under a tree or a patch of grass, and give yourself a moment of sunlight and fresh air. Even a short spell outdoors during a busy day can help you refresh and recharge.
Get outside the office walls
If you work in a building with windows, don’t settle for just looking out. Step outside for a few minutes - to a courtyard, a green roof if available, or a balcony with potted plants. Physically being outdoors, not just viewing it, increases nature’s positive impact.
Greening your space at home and at work
You don’t need to go to a park to enjoy nature’s benefits. Having plants at home or in your workplace can measurably affect your mental and physical health:
Cleaner, easier-to-breathe air
NASA studies from the 1980s found that certain houseplants absorb toxic airborne chemicals and improve air quality. Other research has shown that indoor plants can reduce organic pollutants and help ease fatigue and headaches.
Better sleep
A Japanese study published in Sleep Health in October 2023 found that plants with gentle natural scents, like lavender and jasmine, improved sleep quality.
Higher productivity and less fatigue
In the workplace, greenery works wonders. Adding plants to desks increased employee output by 15 percent and improved satisfaction levels. Employees surrounded by plants also reported lower stress and mental fatigue.
Cumulative, long-term benefits
Small but consistent exposure to green colors and real plants throughout the workday supports emotional regulation and sustains energy levels.
You don’t need to turn your home into a jungle; just three or four potted plants in a room are enough to create a measurable effect. Beyond clean air and calming colors, caring for something alive, watering, pruning, paying attention, fosters a sense of connection, calm and meaning.
In the end, a better quality of life doesn’t always require a long getaway. Sometimes it’s as simple as looking up from your screen, taking a breath and noticing something green, whether it’s a tree on the street, a small plant by your bed, or a leafy rooftop. Your body, your mind and even your workspace will benefit.
- The writer is a healthy lifestyle researcher and holds a doctorate in gerontology.