Choose your nature goal. Spending at least 120 minutes a week outdoors – about 20 minutes a day – already boosts your health: less stress, more energy, better mood. Finland goes further with the official Nature Recommendation for Health: the 3–30–300 formula (at least 3 times a week outdoors, at least 30 minutes each time, a total of at least 300 minutes per week). Think of it as a ladder: every bit helps, and more is even better.

Start your day green. Give yourself at least 10 minutes outside: a fresh start on your balcony, in your garden, or with a short walk. In summer, light clothing and a hat help; in winter, dress in layers with a hat and gloves.

Move in green. Outdoor activity comes in many forms: walking, cycling, wheelchair tours, or gentle exercises in the park. Just 20–30 minutes a day can do wonders for body and mind.

Breathe fresh air. Pay attention to air quality and choose moments with clean air. Your lungs and your head will feel the difference.

Work with nature. Take your breaks outside, have lunch in a green spot, or turn a meeting into a “weeting” – a walking meeting that refreshes both mind and conversation.

Eat outdoors when you can. A sandwich in the sun or a meal under a tree is a natural energy boost – even in the middle of a busy day.

Discover micro-adventures. A small park, a tree-lined street or a pond can already be a green escape. For more inspiration: check natuurmonumenten.nl, staatsbosbeheer.nl, wandelnet.nl or landschappen.nl.

Leave no trace. Take your litter with you and stay on the paths. It keeps plants and animals safe.

Green your surroundings. No garden? No problem! Put plants on your balcony or windowsill, hang flower boxes on your wall, or grow climbers against a façade. Join local greening or “depaving” projects in your street – every stone replaced by a plant counts.

Buy and share nature-friendly. Choose organic plants, peat-free soil and locally grown flowers. Share your love of nature: take someone outdoors with you – enjoying together strengthens and spreads the nature feeling.

• Summer: use sunscreen – you can get sunburn even in the forest. Wear light clothing and a hat, take enough water and seek shade during heat.
• Winter: dress in layers, with hat and gloves, and keep moving to stay warm.
• Spring & Autumn: enjoy fresh colours, but watch out for slippery leaves or muddy paths.
• Always: check for ticks after being in grass or woodland, avoid storms and lightning, and don’t enter forests right after heavy storms – branches or even whole trees may still fall.

Sources
[1] White et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports.
[2] Meijän polku. 3–30–300 Nature Recommendation (Nature Recommendation for Health).
[3] Leefstijlroer (5 June 2025). Spending more time in nature: good for yourself and for nature.