Environment
Nature: 2 hours a week in green space
120 minutes a week in nature (a park counts) was the threshold for good health and wellbeing in a 20,000-person study, independent of exercise. People living in greener surroundings have 8–12% lower mortality.
Impact 2/53/5· Multiple human trialsEffort: free, today
First step today
Today: take your next phone call walking in the nearest park; plan an hour of forest for the weekend.
How
2 hours a week split any way: park, forest, waterside, garden. Combine with the zone 2 walk and morning light — triple benefit in one go. A weekend forest walk without the phone; on weekdays, lunch break in the park. House plants don't substitute, but even green seen from a window is measurable.
Evidence
White 2019 (n=19,806, England): those spending 120+ minutes a week in nature were 1.6× more likely to report good health; no effect under 120, a plateau above 200–300. Rojas-Rueda 2019 meta-analysis (n=8.3 million): every 0.1 increase in residential greenness (NDVI) –4% mortality. Japanese forest-bathing studies: –12% cortisol, –6% heart rate, higher NK-cell activity for 3 days. Mechanism: stress, movement, air, social — not separable.
Goals
Healthy yearsSleepBrain, memory
Sources
Last reviewed: 6 September 2026
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