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Most of us know that fresh air feels good, but the benefits of spending time outdoors go far beyond a momentary mood boost. Regular exposure to green spaces supports mental health, physical activity, and social connection in measurable ways. The good news? You do not need a weekend camping trip or a cottage getaway to experience these benefits. Even short, local excursions can make a meaningful and noticeable difference.
In Canada, 91% of households had a park or green space close to home in 2021 (Statistics Canada). Despite this proximity, many Canadians still struggle to incorporate outdoor time into their daily routines. Understanding why getting outside matters, and how to make it sustainable, can help you take full advantage of what is already available to you.
Outdoor environments offer unique mental health benefits that indoor spaces cannot replicate. Natural settings reduce stress, improve mood, and support cognitive function. For adolescents in particular, the connection between outdoor physical activity and psychological well-being is striking. Canadian research shows that adolescents who had 14 or more hours per week of outdoor physical activity time had the strongest associations with positive mental health, high life satisfaction and high happiness (Government of Canada).
compared to those with no outdoor activity. This relationship holds even when accounting for overall physical activity levels—meaning the outdoor setting itself contributes something distinct.
Mental health challenges affect a significant portion of the population. One in five Canadians will experience a mental health problem or illness every year (Mental Health Commission of Canada). While green-space exposure is not a substitute for professional treatment, it can be a valuable complement to other supports. Natural environments provide a low-barrier way to support emotional regulation, reduce rumination, and create space for reflection.
International research suggests that intentionally interacting with nature for at least 30 min per week could prevent 7% of depression cases and that spending at least two hours a week in nature may be associated with wellbeing (International Journal of Environmental Research and Public Health). While this finding comes from global studies, Canadian data on adolescent happiness and outdoor activity aligns with this threshold, reinforcing the value of regular, sustained exposure rather than occasional bursts.
Many Canadians find it easier to stay active when exercise happens outside. Outdoor settings offer variety, sensory engagement, and natural motivation that gyms and home workouts sometimes lack. Walking, cycling, playing with children, or simply exploring a trail can all contribute to your weekly physical activity without feeling like a formal workout.
Despite widespread access to green spaces, physical activity levels among Canadian youth remain a concern. Only 39% of children and youth aged 5 to 17 met the recommended 60 minutes of moderate- to vigorous-intensity physical activity per day in 2024 (Government of Canada). This gap highlights an opportunity: outdoor environments can make movement more appealing and accessible, especially when integrated into daily routines rather than treated as an optional add-on.
Physical wellness extends beyond structured exercise. Light activity in natural settings, such as gardening, walking to a park, sitting outside, or standing while birdwatching, contributes to overall health. The goal is not perfection but consistency, and outdoor environments make it easier to build sustainable habits.
Making outdoor time a regular part of your life does not require a complete routine overhaul. Small, intentional changes can create meaningful shifts. Here are four strategies to get started:
Identify a single indoor habit, such as having coffee at the kitchen table or scrolling through your phone during lunch, and move it outside. A picnic in the park, a walk while taking a phone call, or reading on a bench can all serve the same function while adding fresh-air exposure.
Treat outdoor time like any other commitment. Add a recurring calendar entry for a weekend hike, an evening walk, or a midday break in a nearby green space. Scheduling makes the activity more likely to happen and reduces the mental load of deciding whether to go out.
Familiarise yourself with parks, trails, and conservation areas within a 10-minute walk or short drive. Variety keeps outdoor time interesting and prevents the routine from feeling stale. Many municipalities offer online maps of local trails, playgrounds, and waterfront areas.
Outdoor activities with friends, family, or community groups foster social connection while supporting physical health. Join a walking group, organise a nature scavenger hunt with children, or meet a colleague for a walking meeting. Social engagement can make outdoor time feel less like a task and more like a valued part of your week.
These strategies work best when aligned with your individual preferences and circumstances. Start with one approach, then build from there. Consistency matters more than duration—regular short outings often prove more sustainable than occasional long excursions. If you find it difficult to maintain motivation or if outdoor time consistently feels overwhelming rather than restorative, it may be time to seek additional support from a healthcare provider.
For most people, spending time outdoors supports overall well-being without requiring professional guidance. However, there are situations where outdoor activity alone may not be enough. If you experience persistent low mood, anxiety, or stress that interferes with daily functioning, even when you are regularly getting outside, speak with a healthcare professional. Mental health concerns often require a combination of approaches, and outdoor time can complement rather than replace evidence-based treatment.
Physical health conditions can also affect your ability to enjoy outdoor spaces. If mobility limitations, chronic pain, or other medical concerns make it difficult to access green areas, consult with a healthcare provider about adaptations or alternative options. Professional guidance can help you build coping strategies and find ways to engage with nature that suit your needs.
Building healthier habits starts with the right support. Through our EFAP benefits, you have access to professional wellness guidance tailored to your needs. Our counselling and lifestyle coaching services can help with stress management, building sustainable routines that incorporate time outside, and creating a balanced approach to physical and mental health. Whether you are just getting started or looking to strengthen your outdoor wellness practice, support is available to help you make changes that last.