School is out, traffic is calm, and summer is here! As the days slow down, now is the perfect time to savor time outside. Although most of us enjoy being outdoors, it can sometimes be a challenge to prioritize because of weather conditions and other barriers.

Regardless of obstacles, below we share the benefits and five practical ways to get outside this summer.

What are the benefits of being outdoors?

Entices you to be more active
Being active and outdoors are both associated with sweating, so it is not surprising that people who get outside more tend to exercise more.

Exposes your skin to Vitamin D
Vitamin D is vital in bone strength, reducing inflammation, and can help control infections. It is also one of the vitamins most of us are deficient in. Sun exposure and food are the two methods of increasing Vitamin D levels, so incorporating more outdoor time can help.

Relaxes you and reduces stress
In today’s world, we tend to be overstimulated by screens. Being outside can be a welcome respite from overwhelm. It is soothing to experience the beauty of nature while listening to the sweet sounds of birds chirping.
In England, researchers at the University of Essex have found that there are extra mental health benefits to exercising outdoors, calling it “green exercise.” Other studies also found reductions in muscle tension, heart rates, and cortisol levels, which can help stave off cardiovascular disease.
In kids specifically, aggression levels and impulse control improve among those who spend time outside.

Strengthens focus
Research has shown that being in nature can strengthen both focus and attention. In children, symptoms of ADHD were reduced with increased outdoor time. The one caveat is that it is better to be near green open spaces if trying to improve concentration.

How can we get outside more this summer?

The most effective way to increase your outdoor time is by removing the barriers that keep you from going outside. Identifying the obstacles is a great starting point, such as heat or bugs. In these cases, planning strategic times to get outside (think: morning or evening) and having the right tools handy (like bug spray) can help shift your perspective on getting outside.

Although there are some days that we simply cannot make it outside due to weather challenges, we can try to make the most of the days that we can make it outside.

Here are 5 ways to get outside more this summer:

Create a summer bucket list.

Writing down specific things you want to do this summer can help motivate you to get outside more.

Here are a few ideas to get you started:

Watch the sunrise and sunset.
Go to the pool or beach.
Have a picnic at a park with friends.
Plan a potluck BBQ in your backyard.

The act of writing these things down ahead of time can ease some of the summer’s decisions. According to the NIH, the average American adult makes 35,000 decisions a day, which can lead to decision fatigue. The rewarding feeling of checking items off the list is an added bonus.

2. Track your outdoor time with the 1000-hour challenge.

If we simply say, “I want to get outside more,” it is too vague, but if it is measurable, like “I want to get outside 20 hours this week”, we can easily define whether or not we were successful. A visual tracker is a great way to make it happen.

In the book 1000 hours outside, the author’s mission is to encourage the reader to match outdoor time with the national average of screen time (around 20 hours a week). The book is divided into 4 sections by season, with practical and simple ways to get outside.

She also shares visual trackers on her website here. If you prefer to put pen to paper, simply print one and color it each time you are outdoors. If not, mental tracking weekly is another way to assess how many hours were spent outdoors.

3. Make it simple.

We tend to romanticize things, like imagining a Pinterest-perfect outdoor picnic or cookout. But what if we shifted our mindset to doing what we already do today indoors, outdoors instead?

Activities like reading a book, drinking coffee, exercising, or planning (grocery list, meal plan) are all great options to complete outside.

4. Have your outdoor essentials accessible.

If you want to go to the beach, but all your beach gear is in the corner of your shed, you will be less likely to go. Gather all your outdoor essentials in a convenient location, including bug spray, sunscreen, sunglasses, swimsuits, and beyond.

5. Plan an outdoor trip.

One fun way to get outside more is by going on an outdoor vacation, such as camping or staying near a beach. This is a wonderful way to bond with loved ones by enjoying simple pleasures, like roasting marshmallows by a fire, building a sandcastle, and walking/hiking to explore your destination.

The bottom line.

There are countless benefits of being outdoors, including being more active, Vitamin D absorption, reduced stress, and improved focus.

Finding ways to remove the obstacles keeping us from getting outside can help us have our best summer yet. We tend to overcomplicate things, but it is the simple act of being outside that matters.

5 Ways to Get Outside More This Summer