120 Minutes to Happiness

A few years back, my primary care physician asked me, “Do you want me to write a note to your wife Julie saying I am prescribing a couple of hours of fly fishing each week?”

We laughed. But Steve was serious. 

He knew what research is now affirming, that a couple of hours a week outdoors is associated with better health—for many reasons.

A recent article in the Wall Street Journal brought this back to the forefront of my mind, as did a walk in the woods and good conversation with my good friend Laurie last week. On a personal level, I know that a couple of hours a week does a lot of good for me, even before Doctor Steve recommended the prescription.

Reporting on the same research, an earlier Washington Post headline declared that “people who spend more time outdoors lead more fulfilling lives.”

While the research does not demonstrate that being outdoors causes better health and happiness, the association is clear. So why not try to spend some more time outdoors, especially in the lingering days of a pandemic that has kept us all in front of screens far more than what we know is healthy?

The research shows that people who spend 120 minutes a week outdoors are both happier and report better health. Additional gains can be made in terms of happiness, which peaks at five hours per week, but the first two hours are the most important.

So how do you make the break from habits of incessant zooming, scrolling through social media, surfing the web, and screen watching? Here are a few recommendations to help you make the break.

Find a buddy or two. Talk about the importance of getting outside with someone else and commit to supporting each other. Maybe it’s a friend you miss and with whom you would like to spend more time. Or maybe it’s a few different friends once a week or so. Or maybe it’s someone in your own household who is willing to join in and support you (and can benefit from the break as well). Or maybe it’s just the dog. Any way you do it, some accountability always helps when changing habits.

Schedule It. Just like you would schedule that important Zoom call, schedule 120 minutes a week to be good to yourself and recharge. Start with just four 30-minute increments.

Gear up. If you’re like me, the outerwear you have for jumping in the car and shuttling to work or social outings won’t cut it for spending more than five minutes outside when it’s not warm. As my friend Dave reminded me earlier today, “there’s no such thing as bad weather, just bad clothing.” In the next few weeks, you’re probably going to get a $1,400 check from Uncle Sam. Spend some of that to make yourself healthier and happier. Here are some recommendations for items that will drastically improve your comfort being outdoors for thirty minutes in the winter and early spring.

Sensible and Insulated Walking Shoes. Find some hikers with an extra layer to keep your feet warm while walking. I went all in and bought Oboz Bridgers because I knew I would be spending a great deal of time outdoors this winter, but you can probably find something that works for you for less, especially this time of year. Be sure to leave yourself some room for an extra thick pair of socks.

Nice Wool Socks. These don’t need to be anything special, just not cotton which is terrible at keeping your feet warm. Go thick and cozy. Rag wool socks are great, and they can double as slippers when worn over a pair of thinner socks. My find this year has been Darn Tough Micro Crews for everyday winter wear.

Down Jacket. That’s right, a jacket and not a coat. Your thirty minutes or so outdoors is likely to be active and you want layers.  The down jacket will add a lot of warmth for the weight and money. If it’s really cold, you can add layers underneath. Think thermals, sweaters, sweatshirts and you’ll figure it out. If it rains or is wet, a jacket will fit nicely under a rain jacket. Julie and I both love our Patagonia Down Sweaters. I especially love how this company is also focused on products and manufacturing that has the lowest possible impact on the planet we all love. You might find something less expensive on closeout at a retailer like Sierra Trading Post, but my opinion is the Patagonia is worth every penny you spend on it. Just look for high-quality down of 600 fill or more.

Hat and Mittens. These are the easy ones. Make sure what you have is functional and not just fashionable, and is not too tight fitting. Loose is warmer, especially on the hands and feet. I like mittens better than gloves because they keep the fingers warmer until physical activity warms up the rest of your body. I particularly like my old, discontinued OR polyester liner mittens.

Take small bites. Getting outdoors is not just about climbing Mount Everest, thru-hiking the Appalachian Trail, or even getting your 100-miler patch. It’s just about getting outside for thirty minutes every other day. Feel like you need to skip a day because it’s only three degrees and the wind is howling? Skip it and start again tomorrow. Thirty minute walks on Monday, Wednesday, Friday, and Saturday get you to 120 minute mark. Easy!

Do what you like. Do you like nature and solitude? Head to the woods. Prefer shoveled paths and no ice? Head to the plowed rail trail or walk downtown and treat yourself to a cup of coffee. Prefer to just hang out? Find a sheltered place out of the wind and in the sun and just observe the world around you, whether that is watching the wind in the trees or people watching downtown. The point is not some goal or achievement other than thirty minutes outside. It’s a simple practice that only requires being present outdoors for a few minutes every other day.

Think about how you felt the last time you took a walk or spent some time outdoors and came back in to the warm house. Sure, you might have been a bit cold, or maybe you got a little wet. But I guarantee you also felt invigorated. And your perspective on your day probably shifted. Things that you fixated on before you left were probably no longer as important or all-consuming. You may have forgotten about them or let them go during your time outside. Perhaps you never gained a fresh perspective on whatever it was that you were obsessing about before you left. Maybe you even solved a problem or came up with a solution.

Just a little bit of time outside has its way of putting us back in touch with the here and now. It is the antidote to the fabricated reality and acrimony we find online. It is a leveling activity that brings us back to what it means to be truly alive in this place and at this moment. That reconnection to now helps us recenter on what is important. Everything else melts away as secondary, perhaps trivial, or even gets forgotten. With just thirty minutes outside, you will have pushed the reset button, let go of stress and nonsense, and grounded yourself in the importance of the moment. 

Take a deep breath and soak it in.

While the reset won’t necessarily last, you will undoubtedly gain from the brief reprieve and reconnection with yourself and the world around you. That will make you healthier and happier. And you deserve that health and happiness.