In today's digital age, the phrase "touch grass" has become a playful reminder to step away from screens and reconnect with the outdoors. But what are the actual benefits of spending time in nature? It turns out that nature offers more to us than just a simple boost of Vitamin D from the Sun. 

One of the most significant benefits of going outside is its strong correlation with increased physical activity. Being in nature often inspires people to walk, bike, or hike. This natural inclination towards exercise is crucial, as even a 30-minute walk can improve creativity and reduce the chances of developing a cold, arthritis pain, and cancer. But in an age where indoor exercise is the go-to choice for its practicality, why choose outdoor activity instead?

A 2023 study conducted at the University of Victoria revealed that combining nature exposure with walking positively affected cognition. Participants who took a 15-minute walk outdoors, compared to those who walked indoors, showed heightened amplitudes of P300, a neural response associated with improved attention and working memory.

Above: A walking trail in the Culberson Asiatic Arboretum of Duke Gardens. Image courtesy of Duke Gardens.

The benefits of nature apart from physical activity are equally compelling. For instance, consider the simple act of listening to bird songs. Whether you’re walking in Duke Gardens or commuting from West to East Campus, you’ll likely hear the chirping of Northern Cardinals throughout your trek. And you’re in luck because research has found that bird songs can alleviate negative emotions, increase concentration, and heal mental fatigue. Dr. Ryan Hammoud, the author of the paper, calls the phenomenon a “time-lasting link,” as listening to a bird call can bring continued benefits for several hours after the experience. 

Above: A male Northern Cardinal photographed in Duke Gardens. Image courtesy of Erika Zambello.

Remarkably, even passive exposure to nature can yield significant physiological benefits. Studies have found that visual contact with flowers and green plants positively affects cerebral and autonomic nervous activities. Similarly, lounging under trees has been associated with lower levels of salivary cortisol (a stress hormone), reduced blood pressure, and decreased heart rates.

These findings have led to innovative healthcare approaches. In Canada, for example, the PaRx initiative allows physicians to prescribe national park passes to patients. “There’s almost no medical condition that nature doesn’t make better,” asserted Dr. Melissa Lem, a family medicine physician and director of the initiative, in an interview with the Washington Post.

Access to nature is particularly important for college students. Recent research has highlighted alarming rates of depression, anxiety, and loneliness among students, emphasizing the critical need for increased nature exposure on college campuses. Indeed, researchers from William & Mary found that short nature experiences between 10 and 20 minutes significantly improve mood among student participants.

The next time you’re stuck on a hard math problem, debugging an error in your code, or staring at a blank page for that ten-page essay you don’t know how to start, consider going outside and “touching grass.” Whether it’s via a walk through a park, a moment of bird watching, or simply sitting under a tree, nature has a remarkable way of making things better.