Outdoors & Unplugged

Spending Time in Nature Is Good for You

Time outdoors isn’t a luxury; it’s essential to our health and well-being. Research shows that spending time in nature can lower the stress hormone cortisol, improve sleep quality, promote cooperation, strengthen self-control, and help people care more about the future. Access to green spaces is also linked to lower psychological stress among adolescents and reduced health inequality across income levels.

Just 120 minutes a week is enough to make a difference!

Why Nature Matters

Time in nature has been shown to:

• Lower additional stress and promote calm

• Significantly improve sleep quality

• Encourage cooperative and pro-social behavior

• Support self-control and reduce impulsivity

• Improve mental health and resilience

• Help people disconnect from excessive digital device use

Spending time outdoors is a simple, accessible way to support both individual wellness and healthier communities.

Where Can I Spend Time Outside?

You don’t have to go far to experience the benefits of nature. Great places to unplug include:

• Your yard or neighborhood

• Ridge and Valley Conservancy nature preserves

• Town and county parks

• The Sussex Branch Rail Trail

• New Jersey State Parks

• Public places with green space, like libraries or college campuses

What Should I Do Outside?

Sometimes the best thing to do in nature is… nothing at all. Sit, breathe, and notice what’s around you. Other simple ideas include:

• Take photos of plants, animals, or landscapes

• Watch clouds or the sunrise and sunset

• Go for a walk or exercise outdoors

• Try birding, geocaching, or another outdoor hobby

• Have a picnic

• Walk your dog—or your neighbor’s dog

• Take your work or school break outside

You can combine outdoor time with other wellness activities to deepen the benefits.

Mindful Moments in Nature

Breathing Techniques

• 4–6–2 breathing: Inhale through your nose for 4 counts, exhale for 6 counts, hold for 2 counts, and repeat.

• Belly breathing: Sit comfortably, place one hand on your stomach and one on your chest. Breathe deeply into your abdomen and exhale slowly through pursed lips.

Reflection & Journaling Prompts

• What are you grateful for today?

• How does being outside make you feel?

• What is one thing you can see, hear, feel, and smell right now?

• Imagine what this place looked like 1,000 years ago.

Care for Nature While You’re Out There

• Carry in, carry out—leave no trace

• Respect plants, wildlife, and posted regulations

• Pick up stray litter to help keep natural spaces healthy

• Volunteer with Ridge and Valley Conservancy

About Ridge and Valley Conservancy

Ridge and Valley Conservancy permanently protects land in northwestern New Jersey for the benefit of natural communities. We envision a region abundant in natural beauty and biodiversity, protected for the future and accessible to all.

Get Outside. Feel Better.

Whether it’s a short walk, a quiet moment under a tree, or a longer weekend hike, every minute in nature counts Start your 2 hours outside this week!