The Benefits of Being Outdoors: How Time Outside Can Strengthen Your Mental Wellbeing

Last updated: February 3, 2026

As the founder of Like Charlie, I have always believed in the positive impact of being outdoors. As a child, I spent a lot of time outside, and later that continued through playing football at a high level. It did not only shape me physically, but also helped me mentally. Being outside takes you out of your head and brings you back into your body. And sometimes, that is exactly what you need.

On Wednesday, June 10, 2026, it is National Outdoor Play Day in the Netherlands, organised by Jantje Beton. It is mainly aimed at children, but honestly, it is also a good reminder for adults to spend more time outside.
https://jantjebeton.nl/wat-we-doen/buitenspeeldag
https://jantjebeton.nl/wat-we-doen/buitenspeeldag/speelactiviteit-aanmelden

This article is meant as information and inspiration, not medical advice.

Why being outdoors can feel so good

Research on nature, green spaces, and health increasingly shows that time spent in natural environments is linked to better mental health and wellbeing. The evidence differs from study to study, but the overall pattern is clear: greenery and fresh air are good for our system.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6562165/
https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(24)00297-4/fulltext
https://www.nature.com/research-intelligence/nri-topic-summaries/urban-green-spaces-and-mental-health-micro-574

Here are the main benefits, explained in a practical way.

1) Less stress and more relaxation

Being outdoors can help calm your stress system. In a meta analysis, nature exposure was linked to lower levels of stress related outcomes, including a decrease in salivary cortisol.
https://www.sciencedirect.com/science/article/abs/pii/S1618866720307494

What you can try
Go outside for 10 to 20 minutes without a goal. No podcast. No scrolling. Just walk and look around.

2) Better mood and a calmer mind

Movement helps, but for many people movement in a green environment seems to feel even better. A large review describes that exercising outdoors in nature is linked to fewer negative emotions and more energy.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6562165/

What you can try
Turn your walk into a mini reset: breathe out slowly, look around you, feel your feet on the ground.

3) More focus, creativity, and mental clarity

A lot of people recognise this: indoors you can get stuck, outdoors things open up. Research and review articles describe how greenery and nature can support recovery, including attention and cognitive functioning.
https://www.nature.com/research-intelligence/nri-topic-summaries/urban-green-spaces-and-mental-health-micro-574
https://hsph.harvard.edu/news/time-spent-in-nature-can-boost-physical-and-mental-well-being/

What you can try
Walk outside for 5 minutes before starting a task. See it as a start button.

4) Connection with other people

Being outdoors often makes contact feel easier. Walking together, exercising, sitting in the park for a while. Social connection is an important factor for mental health.

What you can try
Meet up without phones on the table. Just walk, talk, and be present.

5) Vitamin D and daylight

Sunlight helps your body produce vitamin D. Vitamin D is important for your bones, muscles, and immune system.
https://www.rivm.nl/zonkracht/uv-en-gezondheid
https://www.kwf.nl/kanker-voorkomen/zonbescherming/zon-en-vitamine-d

Important
Sunlight is good, but sunburn is not. Pay attention to UV levels and protect your skin when needed.

A simple plan that almost always works

The 20 minute outdoors plan

Choose one fixed moment in your day. For example after lunch or after work.
Goal: 20 minutes outside, at least 4 days a week.

Rules

You do not need to be sporty, walking counts

Your phone stays in your pocket

Choose a route you actually enjoy

If 20 minutes feels like too much, start with 7 minutes. Keeping the threshold low matters more than doing it perfectly.

National Outdoor Play Day 2026: how you can join in

On Wednesday, June 10, 2026, it is National Outdoor Play Day. You can join in by doing something simple:

go for a walk or bike ride without your phone

exercise outside, even if it is only for 15 minutes

go to a park and bring someone with you

organise something small with neighbours, friends, or family
https://jantjebeton.nl/wat-we-doen/buitenspeeldag

What this has to do with Like Charlie

Like Charlie is here to make mental health easier to talk about and to start and keep the conversation going. Being outdoors is one of the most accessible ways to give your system calm and create more space.

View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

Discover the question card game to make real conversations easier:
https://www.likecharlieclothing.com/collections/vragenspellen

Read our story and find out who Charlie is:
https://www.likecharlieclothing.com/pages/het-verhaal

FAQ about being outdoors and mental health

How much time outside makes a difference?

Many people already notice something with 10 to 20 minutes, especially if you do it regularly. Research also suggests that even short exposure to nature can reduce stress.
https://www.sciencedirect.com/science/article/abs/pii/S1618866720307494

Do I need to go to a forest, or is a park enough?

A park is already great. Nearby green spaces can also have real value.
https://www.nature.com/research-intelligence/nri-topic-summaries/urban-green-spaces-and-mental-health-micro-574

What if I do not feel like going outside?

Make it smaller. 7 minutes. No pressure. Just a bit of air and daylight. After that, you are allowed to go back inside.

Does being outdoors also help if I feel stressed or low?

For many people, it helps as a form of support, but it does not replace treatment. If symptoms continue for a long time, discuss it with your GP.

Young people: https://www.injebol.nl/
Adults: https://mindhulplijn.nl/

Sources

National Outdoor Play Day 2026, Jantje Beton
https://jantjebeton.nl/wat-we-doen/buitenspeeldag
https://jantjebeton.nl/wat-we-doen/buitenspeeldag/speelactiviteit-aanmelden

Health effects of greenery and nature, review
https://pmc.ncbi.nlm.nih.gov/articles/PMC6562165/

Overview of meta analyses on green space and health, EBioMedicine 2024
https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(24)00297-4/fulltext

Meta analysis on nature exposure and stress outcomes
https://www.sciencedirect.com/science/article/abs/pii/S1618866720307494

RIVM on UV, health, and vitamin D
https://www.rivm.nl/zonkracht/uv-en-gezondheid

KWF on sun and vitamin D
https://www.kwf.nl/kanker-voorkomen/zonbescherming/zon-en-vitamine-d

Harvard on time in nature and wellbeing
https://hsph.harvard.edu/news/time-spent-in-nature-can-boost-physical-and-mental-well-being/