The average American spends just 5 to 7 percent of the day outdoors, according to data from the Environmental Protection Agency and the National Human Activity Pattern Survey. To break it down, Americans spend about 90 to 93 percent of their time indoors. That means only about 1.5 to 2 hours per day are spent outside—and sometimes even less for urban dwellers or during winter months. Much of this time includes walking a dog, checking the mail or walking from the car through a parking lot to a destination and back.

This predominantly indoor lifestyle has been linked to numerous health concerns, including increased stress and inflammation, disrupted circadian rhythms and sleep, reduced vitamin D levels, and diminished mental health and cognitive function. Americans are experiencing what author Richard Louv calls “nature deficit disorder” in his book Last Child in the Woods. While not a clinical diagnosis, the term highlights the physical, mental and emotional consequences of spending too little time in natural environments. Nature exposure is not simply a luxury—it is fundamental to human well-being.

From a functional medicine perspective, time in nature is a root-level intervention for healing, not merely a lifestyle enhancement. Nature supports whole-person wellness by addressing inflammation, stress and energy dysregulation. For example, trees emit phytoncides—volatile organic compounds that have been shown to increase immune activity in natural killer cells and reduce cortisol and blood pressure, according to research by Qing Li, M.D., Ph.D. Nature exposure also supports parasympathetic nervous system tone, helping the body shift from a fight-or-flight response into a rest-and-digest state that is essential for healing.

Mentally, nature can reduce rumination, improve focus and elevate mood by calming activity in the prefrontal cortex and stimulating serotonin release, according to a 2015 study by Gregory Bratman, Ph.D., and colleagues. Spiritually, time in nature evokes awe and a sense of connection—emotional states shown to increase resilience, compassion and life satisfaction, as documented in the research of Jennifer Stellar, Ph.D. These outcomes are deeply interconnected: reduced stress enhances digestion and immune function, while a more grounded mindset supports sustained behavior change. Nature is not just a place to unwind—it is medicine.

Simple practices can help counterbalance nature deficit disorder: taking daily green breaks of 10 to 20 minutes in natural light or near trees, walking meditations or gentle hikes, barefoot grounding in a yard, gardening or scheduling weekly time in nature-rich settings such as parks, trails or beaches. Forest bathing, known in Japan as shinrin-yoku, is another accessible practice for calming the nervous system.

When it comes to cultivating outdoor exposure, consistency matters more than intensity. While it may seem simple, making regular space for outdoor time can be surprisingly challenging in today’s indoor-centric lifestyle. A certified, accredited health coach that has completed training through a program approved by the National Board for Health & Wellness Coaching can support clients in integrating more time outdoors. These coaches use personalized strategies, behavior-change tools and accountability structures aligned with each client’s unique schedule, preferences and goals.

Aligning daily habits with nature—whether through walking under trees, feeling sunlight on the skin or simply breathing deeply in fresh air—activates the body’s innate healing mechanisms. These small, consistent acts improve immune function, regulate stress hormones and support emotional clarity. From a functional medicine perspective, these are not just pleasant side effects; they are foundational supports for long-term vitality. Nature reminds us that healing often comes not from doing more, but from slowing down and tuning in.

In a world increasingly dominated by screens, artificial lighting and chronic overstimulation, reconnecting with nature has become a vital element of whole-person well-being. Even brief moments outside can shift physiology, calm the nervous system and help regulate the inflammation that underlies many chronic health conditions. Nature is not just a backdrop for life—it is a co-regulator, a quiet partner in the healing process. 

Elizabeth Kelly is a functional medicine certified health coach and neuro-linguistic programming practitioner at Functional Health of Lancaster. She earned her certification from the Functional Medicine Coaching Academy and is also triple-certified in neuro-linguistic programming (NLP), NLP coaching and Timeline Therapy through the Advanced Mind Academy. Additionally, Kelly holds a Bachelor of Music from Susquehanna University and a Master of Arts from Edinboro University. To contact her, email [email protected].