Get Outside This Summer!

By Bree Nussbaum, lmft

With Memorial Day weekend around the corner, the start of summer is approaching quickly. The change in season can feel refreshing for some with longer daylight hours, warm weather, and often more flexible schedules. On the other hand, from some of my clients, I have heard that summer can feel draining as the beautiful days bring about pressure to “do” so much. For some, a stormy summer day can feel quite welcome. However, you are gearing up for the season ahead, I encourage you to spend time outside. 

You may have heard someone say, “Go outside and touch some grass!” It is not just a common phrase thrown around, but it holds real truth as touching grass actually produces many health benefits. In a 2024 study, researchers found that touching real grass produced a sense of comfort, relaxation, decreased anxiety levels, and lower blood pressure. Not to mention, this was just after 5 minutes! Consider taking a walk to the lakefront this summer and sitting in the grass watching the waves crash in for a quick detox from the chaos of work, family or whatever stressor you are facing. 

Additionally, a way to experience two-fold benefits is to be active outside in nature. There are so many ways to move in Chicago during the summer including walking, running, biking, swimming, paddleboarding, kayaking, golfing, yoga– and the list could go on. Consider joining an after work activity like an adult softball or volleyball league. According to a 2013 study, “green exercise” is more beneficial for mental health compared to indoor exercise or activities. 

Getting outside this summer doesn’t have to be solely exercise. Gardening is an amazing skill to practice mindfulness. Feeling the dirt on your hands, stretching and reaching to pull a weed, and feeling the sunshine on your face are all ways to distract your mind and feel present in the moment. Those who spend time outdoors gardening release dopamine which can lead to improved memory, less anxiety and feeling more joyful. City living can make this challenging, however, consider working with what you have like creating an indoor garden with houseplants, a small garden in your outdoor space or joining a community garden. 

Finally, whether summer feels energizing or draining to you, consider how spending some time outdoors might be helpful for you. Maybe that is a solo walk, or maybe you thrive working alongside new friends in a community garden and hosting a barbecue with your fresh garden produce. Whatever it is, I am sure you can find the right fit for you! 

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10838459/

 https://pmc.ncbi.nlm.nih.gov/articles/PMC3710158/

https://extension.psu.edu/programs/master-gardener/counties/adams/news/the-many-mental-health-benefits-of-gardening

The Benefits of Getting Outside During the Workday

By Nicole Marino, AMFT

In today’s fast-paced, screen-driven world, it’s easy to get stuck in a cycle of sitting at a desk, eyes glued to a monitor, and feeling disconnected from the world around you. Whether you work from home, in an office, or at a co-working space, taking time to step outside during your workday can have a powerful effect on both your productivity and well-being.

 Getting outside throughout the day boosts mental clarity and focus. Taking a break outside—even for just 10 minutes—helps clear the mental clutter. Exposure to natural light helps regulate your circadian rhythm and can improve your focus and alertness. A quick walk around the block or even standing in a sunny spot can reset your mind, making it easier to move onto further work tasks. It also reduces stress and increases productivity. Spending time in nature can lower cortisol levels and help you feel calmer overall. It can help energy levels, reduce the risk of burnout, improve creativity and problem-solving, improve physical health, and promote better sleep. As stated, getting outside has so many amazing health benefits even for a few minutes here and there.

How to Get Outside During Your Workday

It might seem challenging to leave your desk throughout a busy workday, but there are many options that can accommodate your schedule ensuring you are still getting what you need to get done.

1. Schedule Outdoor Breaks

Treat your outdoor time like any other meeting or appointment. Put it on your calendar so you don’t forget! Whether it’s a 10-minute walk after lunch or a 5-minute stretch outside before your next call, having it on your schedule makes it more likely to happen.

2. Walk and Talk

If you have a phone call or video conference that doesn’t require a screen, consider walking while you chat. This helps you get your steps in and is a great way to combine productivity and physical activity.

3. Take Your Lunch Break Outside

Instead of eating at your desk, step outside for your lunch. Finding a nice area to sit and take a break from being inside, can help give you balance throughout the day.

4. Create an Outdoor Workspace (When Possible)

If you’re lucky enough to have a backyard or balcony, consider taking your laptop outside for a change of scenery. Of course, this only works if your work environment is conducive to being outside and if you more than likely work from home, but if that meets your work description then this is a great option!

5. Take Small Breaks in Nature

You don’t have to spend hours outdoors to reap the benefits. A few minutes here and there—whether it’s stepping outside for a quick breath of fresh air or taking a short walk during a break—can add up over time.

6. Join or Start a Walking Group

If you work in an office and are looking for a way to encourage outdoor breaks, consider starting or joining a walking group. Set up a regular time to walk with colleagues—whether it’s during lunch, after work, or in the morning—and turn it into a social activity. This can also be a great way to bond with coworkers while getting your daily steps in.