Can Spending Time Outdoors Help You Live Longer? What Research Shows

A walk in the park can lift your mood. A quiet trail can clear your mind. But what if time outside did more than help you feel better in the moment?

A growing body of research suggests that spending time outdoors—especially in green spaces—may support brain health and even contribute to a longer life.

One of the most compelling new studies comes from researchers analyzing the UK Biobank, a massive long-term health database tracking hundreds of thousands of people.

Their findings reinforce something many of us already sense: time outside isn’t just refreshing—it may be protective.

A Major Study Linking Outdoor Activity and Brain Health

In a 2025 study published in Communications Medicine, researchers followed 187,724 adults between the ages of 60 and 73 for roughly 13 years.

They examined how outdoor physical activity—things like walking, hiking, or other movement outside—related to the risk of developing dementia.

The results were striking:

• People who spent more time physically active outdoors had a lower risk of developing dementia.

• The protective effect was even stronger for those living near accessible green space.

• Brain imaging revealed structural differences associated with healthier brains.

Participants who were more active outdoors tended to have:

• Larger hippocampal volume (important for memory)

• Greater total gray-matter volume

• Fewer white-matter abnormalities associated with aging and cognitive decline

Together, these findings suggest a plausible biological pathway: outdoor movement may help preserve key parts of the brain as we age.

Nature and Longevity: What Other Research Shows

This study is part of a larger and rapidly growing field examining how nature exposure affects long-term health and longevity.

Several large studies have found similar patterns.

A landmark 2019 study published in Scientific Reports analyzed data from nearly 20,000 people in England and found that individuals who spent at least 120 minutes per week in nature were significantly more likely to report good health and well-being than those who spent no time outdoors.

In another major study of over 100,000 women in the United States, researchers found that those living in areas with more surrounding vegetation had a 12% lower mortality rate during the study period compared with those in less green areas. Researchers suggested that green space may improve longevity by reducing stress, increasing physical activity, strengthening social connections, and lowering exposure to pollution.

And a global meta-analysis of green space research published in The Lancet Planetary Health found consistent associations between access to nature and lower risks of premature death, cardiovascular disease, and poor mental health.

Taken together, the research points toward a powerful idea: the environments we spend time in can shape our long-term health.

Why Time Outdoors May Be So Powerful

Scientists believe outdoor environments support healthy aging in several ways.

Movement becomes easier and more enjoyable.
Natural spaces invite walking, exploring, and gentle activity that improves cardiovascular health and circulation to the brain.

Stress levels drop.
Exposure to nature has been shown to lower cortisol and calm the nervous system, which protects the brain from the damaging effects of chronic stress.

The brain stays engaged.
Nature is rich with sensory input—changing terrain, sounds, textures, and scenery—which stimulates attention and cognitive processing.

Connection grows.
Outdoor experiences often bring people together. Social connection is one of the strongest predictors of longevity.

In other words, nature doesn’t just change how we feel—it changes how our bodies function over time.

How Much Time Outside Do You Need?

One of the most encouraging findings across multiple studies is that the benefits of nature don’t require epic adventures or specialized gear.

In the 2019 study mentioned above, the biggest health gains appeared around 120 minutes per week in nature—about 20 minutes a day.

That could look like:

• Walking a neighborhood trail

• Exploring a local park

• Sitting beside a lake

• Taking a slow stroll with friends or family

Small moments outside add up, and The GO Deck helps you discover close-to-home outdoor spots where you can easily get in some movement in a natural setting.

Small Outdoor Adventures Add Up

Longevity advice often focuses on complex routines—supplements, strict diets, or intense workouts.

But research increasingly suggests that something much simpler may help support lifelong health:

Spend more time outside. Move your body. Notice the natural world around you.

Those small adventures—taken regularly—may do more than brighten your day.

They might also help protect your brain for years to come.

And that’s a powerful reminder that sometimes the path to a longer life starts with stepping outdoors.

Looking for inspiration? Explore 52 simple outdoor adventures with The GO Deck.

Sources

Kröger, E., et al. (2025). Outdoor physical activity, green space exposure, and dementia risk in older adults: Evidence from the UK Biobank. Communications Medicine.

White, M. P., Alcock, I., Grellier, J., et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9, 7730.

James, P., Banay, R. F., Hart, J. E., & Laden, F. (2016). A review of the health benefits of greenness exposure. Environmental Health Perspectives.

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of green space exposure. The Lancet Planetary Health, 2(7), e294–e305.