In our hyper-connected world of social media, Zoom calls and Netflix binges, there’s a refreshing antidote — one that’s good for your mental health, reduces stress and anxiety and even helps your immune system: being in nature. While any time spent outdoors is advantageous, there’s a “prescription” that can help you reap the most benefits. It’s spending 20 minutes in your local park three days per week, five hours in a nature preserve each month and three days immersed in the backcountry (think camping or hiking trip) once a year. It’s called the 20-5-3 rule, and it’s a science-backed formula that could revolutionize how we think about outdoor time.
So why might a quick walk in your neighborhood park require more frequent visits than a weekend in the wilderness? And what are the benefits of enjoying different types of nature? Experts explain.
What is the 20-5-3 rule?
The formula, which was developed by neuroscientist Rachel Hopman-Droste, breaks down like this:
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20 minutes at least three days a week in a nearby natural setting, such as a local park or green space (community garden, wetlands or even a row of trees on a neighborhood walk)
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5 hours monthly in semi-wild nature, such as state parks or nature preserves
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3 days yearly in true wilderness, such as camping or hiking in backcountry or remote locations
Florence Williams, author of Nature Fix and Heartbreak, tells Yahoo Life: “Having a general guideline like this could be helpful to some people. It’s worth noting that while these figures are based on a few studies that can be extrapolated to loose averages, it’s important for each of us to tune into what we need in a particular week or year.”
Williams explains that when we’re experiencing extra stress, trauma or heartbreak, we might need more time in everyday nature spaces or in deep wilderness. “The emerging science is an opportunity for us to notice how we feel when we’re outside, to recognize which elements of nature we most respond to and to prioritize doing the things that give us the restoration we need,” she says.
The more time spent in nature, the better
While spending time in your local park is beneficial, it requires more frequent exposure to achieve the same stress-reducing benefits as a deep wilderness experience. That’s because in urban green spaces, we’re often still tethered to our devices and surrounded by city sounds. It can be more like “nature-lite” if we’re not intentional about the time we spend outdoors.
The numbers back this up. Research shows that while a 20-minute walk in nature lowers stress hormones, these levels often bounce back within hours in urban settings. Compare this to multi-day wilderness experiences, where studies have documented health benefits lasting up to a month.
Why different types of nature matter
When it comes to nature, each type of setting offers some unique benefits. Here’s a rundown:
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20 minutes in local nature: Urban green spaces and local parks are like a daily multivitamin for mental health. Regular connection with nature reduces stress and helps restore mental clarity. For those of us constantly juggling work, family and screen time, even 20 minutes outside improves concentration, lowers stress and supports better cognitive function.
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5 hours monthly in larger parks or nature reserves: Visiting a larger park or nature reserve weekly lets us “reset” from the stresses of urban life. Rachel Kaplan, a professor specializing in environmental psychology at the University of Michigan, tells Yahoo Life: “When we spend hours in an expansive green space, we naturally transition into a more relaxed state.” It gives us a break from our responsibilities and daily demands. Longer excursions like this also enhance our immune function and help lower inflammation levels. And for those managing chronic stress or burnout, these monthly excursions can make a profound difference.
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3 days yearly in the wilderness for true immersion: For the deepest mental health benefits, spending three days once a year in a completely unplugged setting — whether it’s camping, hiking or another nature immersion — can have transformative effects. For example, research shows that camping trips where people immerse themselves in nature for several days improves mental health. Wilderness time provides a rare chance to break from technology’s overstimulation, which allows our brains to settle into a quieter, more reflective rhythm.
Acupuncturist Elizabeth Trattner of Helia House in Miami tells Yahoo Life that she regularly prescribes spending time in nature as well as the 20-5-3 rule to her patients.
“Spending at least 20 minutes in nature can help with sleep, stress, get you vitamin D exposure and help reset your mental and physical health,” she says. “I instruct my patients, just like taking vitamins and supplements, to go ‘off grid’ a few days every year. The best way to accomplish this is to visit a place with poor cellular reception or turn off your phone starting Friday evening and [turn it back on] Monday morning.”
But spending time in nature doesn’t have to mean hiking or camping. Trattner, who lives by the beach, shares that one of her favorite activities is collecting shells. “Not only are you in nature looking for shells,” she says, “but the sounds of the waves put your mind into a neutral ‘blue mind state’” — a calming, meditative state that people experience when they’re near water — while getting some sun exposure and fresh air.
Any time outdoors is good for you
While the 20-5-3 rule is a great guideline, any time spent outdoors makes a difference. Iif it’s hard to meet each target, start where you can — just being outside among trees or even urban greenery or a local waterway helps. Research shows that people in green spaces experience improved attention, mood and reduced feelings of isolation.
Small shifts, like prioritizing outdoor breaks, grabbing lunch at the park or planning a local hike, can also help manage stress and mental fatigue. In other words, every minute in nature counts, building toward a healthier, happier you.
Jennifer Walsh is a writer, founder of Wellness Walks with Walsh and co-author of Walk Your Way Calm.
