Neuroscientist-developed 20-5-3 rule suggests spending time in nature for optimal health benefits. The rule recommends 20 minutes thrice weekly in nearby nature, 5 hours monthly in semi-wild areas, and 3 days annually in the wilderness. Studies show this reduces stress, improves mental clarity, and boosts overall well-being.
In the modern day, where most of us are plugged into the virtual world, either for work or leisure, spending time outside in the natural environment seems like asking for too much. Though there may be numerous apps on your mobile phones or laptops that claim to keep you posted about your health, nothing could match the
health benefits of spending time outdoors
. But how much time do you have to spend outdoors for maximum benefits? That’s where the
20-5-3 rule
explains. This is a science-backed guideline designed to optimize your time in nature for maximum health benefits.
What is the 20-5-3 rule?
The 20-5-3 rule is developed by
neuroscientist Hopman
, Ph.D., a neuroscientist at Northeastern University., this formula of incorporating nature into your routine will help you reap the maximum benefits.
- Spend 20 minutes at least three times a week in a nearby natural setting, such as a local park, community garden, wetlands, or even a tree-lined street in your neighborhood.
- Dedicate 5 hours every month to a semi-wild nature, like state parks or nature preserves.
- Set aside for 3 days of your life annually in true wilderness settings, such as camping or hiking in remote countryside.
According to studies, spending 20 minutes outdoors in the embrace of nature helps to reduce the stress hormone cortisol in urban dwellers. Florence Williams, the author of Nature Fix and Heartbreak, told Yahoo Life that having a general guideline like this could be helpful to some people. She added 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. A survey conducted in Finland in 2005 found that urban dwellers were seen happier when they spent at least five hours in nature a month.
Why does it matter?
Spending time in the natural environment is proven to reduce stress, improve mental clarity, and enhance overall well-being.
20 minutes every day
- Quick visits to your local parks or neighborhood gardens reset your mental wellbeing
- Walking teamed with the sight of the refreshing greenery around will help to lower stress, boost mood, and improve focus.
5 hours per month
- Visiting state parks, or villages gives you a break from urban life, and helps with deeper relaxation.
- Connecting with nature will be useful for managing chronic stress or burnout.
3 days yearly
- Disconnecting from the virtual worlds and enjoying life in the wilderness such as hiking or camping is great for mental
- It also helps the brain shift into a more reflective and restorative state.
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While following the 20-5-30 rule is good, spending more time in nature will only present you with more goodness.
(Pic courtesy:
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
