How much time does the average person spend outside?

How often you get outdoors?

Do you think it’s enough?

Click to jump to the list of 100+ inspirational ideas to help you spend more time outside both at home and when traveling or on vacation.

The Environmental Protection Agency estimates that most Americans spend 93% of their lives indoors. 87% of that is in buildings and 6% is in automobiles so that only leaves 7% of time spent outdoors in the fresh air and sunshine.

I didn’t always spend a ton of time outdoors, but I just consistently feel healthier and happier when I do, so I have steadily increased it over time.

The whole reason I chose to live and start a business in Asheville, North Carolina is because of all the amazing things there are to do and see outdoors here. Click to join me for a one-of-a-kind yoga hike with your choice of a mountaintop view, waterfall, sunset or full moon.

Keep reading to find out:

• Benefits of Spending Time Outdoors in Nature.
• How to Spend More Time in Nature.
• How much time should you spend outside?

Benefits of Spending Time Outdoors in Nature

Many science-backed studies show the benefits of being outside. In a nutshell, it can

• improve your health

• reduce stress

• promote healing

Nature not only makes you feel better when you are immersed in it by reducing anxiety and stress hormones like cortisol, it can also improve other aspects of your life.

Research shows that spending time in Nature can make you work better indoors by:
• helping you focus
• boosting creativity & problem solving
• boosting your energy

Time spent outside - especially exercising or camping/sleeping outdoors - can also help you sleep better by supporting your natural circadian rhythms.

I have a thorough article here on how nature can support/boost your immune system quickly and easily.

If you really want to nerd out, here are 108 health benefits of nature, hiking, yoga & meditation.

How to Spend More Time in Nature

Find things you enjoy doing. Going outside will be a lot more enjoyable if it doesn’t feel forced or like it’s a chore.

You are more likely to follow through and show up if
• someone is waiting for you to join them
• you feel like you are part of a community
• you stick to a consistent, regular time on your schedule/calendar

Trying joining a group that hikes, runs, walks, bikes or otherwise spends time outside together.

There are many adult sports leagues out there for sports like soccer, volleyball, kickball, softball and more. It’s easier than ever to find fitness groups that meet and practice outdoors like yoga and crossfit.

Or, join a volunteer group that works outdoors or protects/cleans up the environment. Try walking dogs for a shelter, building houses for Habitat for Humanity or picking up trash on a trail.

Dedicate time on your calendar (paper or digital) to going outside. It’s a great visual reminder!

How much time should you spend outside?

At the bare minimum, you should spend at least 20 minutes outdoors each day to feel some positive benefits.

One hour each day is even better - which is still only 4.2% of your day to put it in context.

Some days will be easier to get outside than others due to your job, schedule and the weather.

Your ultimate goal is to aim for an average of at least 2 hours or more per day outdoors.

Of course, the more time you spend outdoors, the more you need to prepare. Make sure you are familiar with the area and the weather, dress appropriately and wear sunscreen, bugspray, etc. And please follow the 7 Leave No Trace Principles.

If there are periods you absolutely can’t go outside due to injury, illness or weather:
• Be near a window
• Open a window
• Watch nature videos/documentaries

Here are 100+ inspirational ideas to help you spend more time outside both at home and when traveling or on vacation.

This is a living list so I will keep adding to it as I think of/experience new things. Bookmark and come back to this page anytime you need some outdoor ideas & inspiration. And, feel free to leave more ideas in the comments!

1. Go for a walk by yourself.

2. Go for a walk with your dog.

3. Go for a walk with a friend or family member.

4. Having your morning coffee/tea sitting outside.

5. Try meditating outside.

6. Try mindful breathing outside.

7. Try stretching or doing yoga outside.

8. Go for a run.

9. Go for a hike.

10. Ride a bike.

11. Take a guided bicycle tour.

12. Try rollerblading.

13. Rent a canoe or kayak.

14. Read a book outside.

15. Lay down or take a nap in a hammock.

16. Work in your garden.

17. Mow the lawn.

18. Clean the outside of your house.

19. Wash your car.

20. Try stand up paddleboarding.

21. Take a guided walking tour.

22. Try a guided hike.

23. Go camping.

24. Grill or cook outside.

25. Go swimming.

26. Try barefoot Earthing/Grounding.

27. Clean up trash in a park, on a trail or along the road.

28. Try playing soccer.

29. Try playing volleyball.

30. Check your email/social media while sitting outside.

31. Watch a sunrise.

32. Watch a sunset.

33. Look for shapes in the clouds.

34. Have a picnic. (Follow Leave No Trace).

35. Play kickball.

36. Play baseball or softball.

37. Play tennis.

38. Ride a horse.

39. Take a horseback riding tour.

40. Try surfing.

41. Try wakeboarding.

42. Try water skiing.

43. Journal outdoors.

44. Write a poem inspired by nature.

45. Draw or paint a picture inspired by nature.

46. Play golf.

47. Eat breakfast outdoors.

48. Eat lunch outdoors.

49. Eat dinner outdoors.

50. Take pictures of plants, landscapes, etc.

51. Play miniature golf outside.

52. Build a sandcastle.

53. Throw a frisbee around.

54. Play badminton.

55. Wander around a park or botanical gardens.

56. Go to a zoo/wildlife sanctuary.

57. Go to a farmer’s market.

58. Go to a flea market (or other outdoor market).

59. Tour a farm.

60. Tour a winery.

61. Tour a historical property/garden.

62. Ride or rent a scooter.

63. Try rock climbing.

64. Try rappelling.

65. Try bungee jumping.

66. Try an outdoor fitness or dance class.

67. Go to an outdoor concert.

68. Go to an outdoor retreat.

69. Soak in an outdoor hot tub.

70. Go to a swimming hole.

71. Volunteer with an environmental non-profit organization.

72. Help build a Habitat for Humanity house.

73. Play basketball on an outdoor court.

75. Go birding.

76. Try a foraging/plant identification class.

77. Go on a photo safari.

78. Try fly fishing.

79. Have family pictures taken outdoors.

80. Play hide and seek outside.

81. Try hockey.

82. Try snowboarding.

83. Try skiing.

84. Try snowmobiling.

85. Try ice skating in winter.

86. Try snowshoeing.

87. Play horseshoes.

88. Play cornhole/bean bag toss.

89. Visit a National Park.

90. Try slacklining.

91. Run a community 5k, 10k, etc.

92. Try a sprint triathlon or duathlon.

93. Join a community walk for a cause.

94. Try lawn bowling.

95. Try shuffleboard.

96. Go snorkeling.

97. Go on a cave tour.

98. Go on a boat tour.

99. Try skateboarding.

100. Enjoy buskers and street performers.

101. Go on a yoga hike with Namaste in Nature

102. Make s’mores around a fire pit.

103. Sing and play guitar outside.

104. Try frisbee golf.

105. Get a book/app and learn to identify local wildflowers, trees, animals.
106. Go rainbow hunting after it rains.
107. Take your dog to a dog park.

108. Try forest bathing (shinrin-yoku).

109. Water your outdoor plants.

110. Listen to your favorite podcast on your porch or lawn.

111. Try kiteboarding.

112. Try windsurfing.

113. Pick your own apples from an orchard. (Fall)

114. Have an outdoor dance party in your yard or on your porch/balcony.

115. Go on a hot air balloon ride.

116. Pick your own flowers from a flower farm.

117. Try an outdoor yoga class.

118. Try an outdoor fitness class.

119. Try paragliding.