Spending time in nature is the main feature of the ‘20-5-3’ rule. — TNS
You don’t need extreme diets or gruelling workout routines to boost your well-being.
Just follow the “20-5-3 rule” – a research-backed formula to improve mental and physical health through time spent outdoors.
Developed by UK education company Pearson learning science researcher and neuroscientist Dr Rachel Hopman, this method emphasises small, manageable steps that can lead to big rewards.
The first step is to get out in nature for 20 minutes at least three times a week.
Research from the University of Michigan in the United States shows that this is the sweet spot for lowering cortisol, your body’s primary stress hormone.
Better yet, you don’t need to sweat it out – just sit or stroll in a natural setting, soaking up sunlight and greenery.
However, study lead author Dr Mary Carol Hunter emphasises the importance of disconnecting during these moments.
Avoid “aerobic exercise, and avoid the use of social media, internet, phone calls, conversations and reading,” she said.
Think of it as a mini escape, designed to reset your stress levels and help you feel grounded.
For an even deeper mental reset, aim for five hours a month in semi-wild spaces, such as state parks.
Dr Hopman explained to Men’s Health magazine that these environments provide heightened relaxation compared to city parks.
Finnish researchers agree, finding wilder settings, with their organic “chaos”, help replenish cognitive resources and foster a sense of calm.
Finally, immerse yourself in nature for three days annually.
Prolonged exposure to wild landscapes activates alpha brain waves, which as linked to meditation, creativity and deep relaxation, Men’s Health reported.
Studies even show profound benefits for mental health: a four-day wilderness trip can reduce post-traumatic stress disorder (PTSD) symptoms by 29% and stress by 21%, with the effects lingering for weeks afterward.
So the next time you find yourself needing a “reset”, head outside for a quick lunchtime walk or plan a weekend in the woods.
Best of all, it’s free, accessible and waiting just outside your door. – By Avery Newmark/The Atlanta Journal-Constitution/Tribune News Service
