Our lead article this month is all about how being outdoors contributes to our well-being. Unfortunately, I would be one of the first to raise my hand acknowledging that I spend way, way too much time sitting at a desk and staring at screens. 

While Marlaina Donato’s article provides several terrific examples and reasons for outdoor wellness practices, I’ve accumulated several more over the last year or so to encourage me to get out more. They have not worked as well as I would like, unfortunately, but, hey, there’s always tomorrow.

We all know that sunshine provides us with vitamin D. Ultraviolet B radiation, the type that triggers vitamin D production, is strongest when the sun is at its zenith, around noon. Science recommends getting midday sun two to four times a week, for 5 to 30 minutes, with limbs exposed. 

But are you aware that morning sun helps sync your circadian rhythm with daytime activity and nighttime sleep? That’s useful to many, because we modern folk are certainly out of sync with all that artificial light all the time. The dosing advice here is to spend 10 to 30 minutes in the morning sun soon after waking. Ayurveda tells us that our bodies enter optimal healing mode from 10 p.m. to 2 a.m. and recommends sleeping for most of that period. Getting morning sun will help with that bedtime goal. 

Finally, the popular Indian spiritual teacher Sadhguru says that sunlight “creates substantial bursting energy in the system,” something that helps us make plans for our lives and helps us pursue those plans. “We’re essentially solar-powered,” he says, encouraging all to have sunlight bathe us every day. 

Holistic health advocates promote grounding, or earthing, to help reduce inflammation and stress and improve sleep and circulation. Earthing is the practice of having direct contact with the earth by walking barefoot, working one’s hands in the soil, or lying on the ground. The limited research on the subject has shown promising results, but, as with so many things holistic in nature, more in-depth research is needed for science to confirm its proclaimed benefits. 

Another healthy practice is walking for 10 minutes at a moderate pace within 30 minutes of consuming a meal. Significant research demonstrates the benefit of doing so: It dampens glucose spikes, thereby reducing the amount of insulin your body needs to manage the impact of meals. When you walk, your muscle contractions pull glucose out of the bloodstream through pathways that don’t entirely rely on insulin. One 2016 study of adults with type 2 diabetes found that taking a 10-minute walk soon after dinner reduced participants’ overall post-dinner glucose rise by about 22% compared to walking for 30 minutes at another time of day.

Finally, in addition to getting outdoors, one can bring the outdoors inside and reap benefits as well. 

“Biophilic design is the intentional integration of nature and natural patterns into buildings and spaces to improve human health, well-being, and creativity,” states the Journal of Biophilic Design. “It uses natural light, greenery, water, natural materials, and patterns found in nature to create environments where people thrive.” 

Research supports these benefits of biophilic design: reduced stress, improved mood, better perceived comfort and modest productivity gains. Several studies focused on the presence of plants, whether indoors or easily seen through windows. In 2014, the “green office” study by Marlon Nieuwenhuis and colleagues compared productivity rates in bare offices vs. offices with plants. The latter saw, on average, 15 percent higher productivity rates.