You already know fresh air feels good. But did you know that spending time outdoors can actually boost your immune system, lift your mood, and help protect your brain — all for free? Rally digs into the surprising research on nature and older adults, and why 15 minutes a day outside is one call you don’t want to miss.
EPISODE TRANSCRIPT
Rally VO:
Hey there, Beautiful People! Welcome back to the Silver Beast Podcast.
I’m Rally Preston, and today I want to talk to you about something that sounds almost too simple to be true. Ready?
Go outside.
That’s it. Just… go outside more.
Now I know what you’re thinking. “Rally, that’s your big health tip today? Go outside? What am I, six years old?”
But hang on, because here’s the thing — scientists have been studying this outdoor business, and what they’re finding is pretty remarkable. Like, we’re talking real measurable health benefits just from spending time around trees and grass and…you know, nature stuff.
And look, I get it. These days a lot of us Silver Beasties are spending more time indoors than we probably should. Between all the streamers on TV now like Netflix, or getting comfy on the couch and scrolling through the videos on our smartphone, or the fact that it’s just easier to stay inside where the temperature is always perfect and the bathroom is close by… well, look at us, it’s like we’re turning into houseplants.
Except houseplants – they probably get more sunlight than we do.
So today we’re gonna take a look at this – what the research actually says about nature and us mature adults. And I’ll clue you in early here – it’s not just “oh, fresh air is nice,” kinda thing. We’re talking reduced medical bills, better mood, sharper brain, the whole nine yards.
So what if your doctor wrote you out a prescription – spend 15 minutes outdoors every day. Would you do it?
Maybe? Well, let me tell you what’s in this prescription that’s all-natural and absolutely free.
First up — outdoor time can actually lower your medical bills. Researchers found that older adults who got outside more had lower healthcare costs. This will tick off Big Pharma right, but it’s true.
The way it works is, spending time in nature improves your mental health, sharpens your thinking, helps you eat better, and makes it easier to do everyday activities. All of that together means fewer doctor visits, fewer prescriptions, fewer medical bills.
Now here’s something else that’s pretty wild – no pun intended. But you know those trees you always walk past? Don’t notice much?… Well, they’re actually helping your immune system. Yep. Trees release these compounds called phytoncides it’s how they protect themselves from pests and uh pathogens. And when we breathe them in, they increase your body’s own natural killer cells. Those are the cells in your body that fight off infections and even cancer.
So basically, trees are out here giving us free immune system therapy, and all we have to do is show up and breathe. So, give a tree a big hug next time and say thanks.
So there’s more here about nature that’s pretty cool…
So the great outdoors is like a natural antidepressant. And I mean in the scientific sense, not just the sunshine makes you feel good stuff. Studies say that a 90-minute walk in nature — not in the city –- but in actual nature, This will slow down the part of your brain associated with depression.Now, 90-minutes might be a long walk for most of us, but if you can do it, your brain will be happy about it.
Ok, and then there’s “forest bathing” I never heard this term before…but forest bathing is the, Japanese practice of slowly walking through the woods and paying attention. Well we can definitely walk slow, no problem there right? – but paying attention now that might require some practice. But the benefits of forest bathing are it, uh, reduces stress hormones, lowers blood pressure, and drops your heart rate. And one study found it can lower anxiety and improve your mood. And for forest bathing, you keep your clothes on. Just wanted to make that clear.
So Mother Nature’s so nice, she’s setting us up with free therapy sessions… No waiting list. No copay. Can’t ask for better healthcare than that.
Now let’s talk about your brain for a second.
Here’s the thing about getting older — and I’m just gonna be honest — sometimes your brain feels like it’s swimming in molasses, right? You forget why you’re walk into a room. You forget where you put your glasses. OK.
Well, spending time in nature helps clear up some of that brain fog. The research shows it improves attention, memory, and creativity. When you’re out on a walk or hike, your brain has to work — navigating, remembering which way you came from, what turns you made. Those kinds of things exercise your hippocampus, the part of your brain that handles spatial memory,uh, mapping the landscape in your head kind of thing.
Alright, what if you can’t get to a park, green space, or whatever? Well, gardening offers similar benefits. Good news for a lot of us.
There’s this study with older adults in Singapore that found that after gardening just twice a week for several months, these study, uh, subjects, had reduced anxiety and improved cognitive function. Not bad for getting your hands dirty and smelling some flowers, huh?
Oh, and here’s another thing about the great outdoors. Physical health…
People who live near green spaces — parks, forests, greenbelts — have lower rates of cardiovascular disease, stroke, obesity, and depression. They’ve got better immune systems and fewer health problems, y’know, overall.
And I love this — one researcher said the reason nature might work so well for us is because, for thousands of years, humans lived outdoors. In caves, on the plains, or in the forest. He says our brains literally evolved in natural spaces. So when we go outside, it’s like… we’re back home, in a way, you know? And, our nervous systems pick up on it. We calm down. We feel more connected.
Makes sense when you think about it. We weren’t designed to sit in La-Z-Boy recliners watching the tube 12 hours a day. Not what your butt’s for, apparently.
Now, I know some of you are thinking, “Rally, that’s great and all, but I’m not exactly hiking Mount Everest these days.” Fair point. But y’know, you don’t have to!
One study found that everyday access to nature — just small stuff, like hearing water from a fountain, looking at the pretty flowers, watching a bee buzz around — had a real impact on overall health for seniors. Another researcher pointed out that just having accessible green spaces with nice paths and benches close by encourages us to simply get out the door. And once you’re out, the real magic happens.
But here’s the critical part: you gotta be present. In nature. If you’re out there but you’re scrolling Instagram the whole time, well that won’t work. One expert said spending even just 15 minutes outside can help, but you have to be mindful about it. Pay attention and notice things. Be in the moment, yeah?
Oh, and one more thing — and this is cool — socializing outside makes the experience even better. So when you’re heading to the great outdoors, grab a friend. Meet up at some community garden. Taking a walk with your spouse or your dog or that neighbor who won’t stop talking about their grandkids.
In fact, researchers from Penn State U said that when older adults spent time in nature and then talked about their experiences with other people, they had a greater sense of purpose in life. And not only that, but better health. So the combo of nature and socializing – I guess that’s powerful stuff.
Alright, so that’s my science spiel. But now — how do you actually do this? How do you make outdoor time a regular thing instead of just “yeah, I should do that sometime”?
So I’ve got options for you Silver Beasties, that might help. Some simple, steps you can take…
Step one: Start with 15 minutes outdoors. That’s it. Just 15 minutes outside every single day. Morning coffee on the porch or balcony. An afternoon stroll around the block. Sitting on a bench watching the birds. Doesn’t matter what you do, just get up and get outside for a few.
Step two: Find your spot. Maybe it’s a nearby park. Maybe it’s your backyard. Maybe it’s that little green space three blocks away that you drive past all the time but never actually go there. Find a place that gives you a good vibe, and, that’s easy to get to. Sit on a bench there, walk, bike if you can, whatever.
Step three: Put it on your calendar. Ooo that’s a commitment, right? But yeah, treat it like a doctor’s appointment. Because if you just say “oh, I’ll go when I have time,” guess what? You won’t have time. But if it’s on your calendar at 10 AM every day? That’s your nature appointment. Don’t skip it.
Step four: Leave your phone inside. Or y’know, at least put it on silent and stuff it in your pocket. This is your time – you and nature. Listen to the wind. Watch the clouds move. Notice how many different shades of green there are out there. Count how many different birds you hear. Just… be there.
Step five: Make your outdoor adventure social once or twice a week. Call up a friend. Invite your neighbor. See if any of your neighbors want to start a walking group. The research is as clear as a sunny day — nature with social connection multiplies the health benefits. Plus it just makes your outing more fun.
And here’s a bonus step for those of you who want to really, uh, lean into this: Start a small garden if you can. It could even be a couple of pots of tomatoes and herbs. Gardening is one of the most popular outdoor activities for seniors I’ve read, and for good reason. It gets you moving, gives you a sense of purpose, connects you to the seasons, and hey — fresh basil for your pasta. What’s not to love?
So there you have it, my friends. The science says get outside.
And look, I know some of you have mobility issues or health concerns that make getting outside harder. That’s okay. Start where you are. Maybe it’s just opening a window and feeling the breeze for five minutes. Maybe it’s sitting by an open door. Do what you can do, and then see if you can do a little bit more the next day.
Because here’s the thing, Silver Beasties: you don’t have to climb a mountain or hike ten miles to get the benefits. You just have to show up. Be outside somewhere. Be present. And let nature do its thing.
And who knows? Maybe you’ll discover you actually like it out there. Maybe you’ll notice things you haven’t seen in years. Maybe you’ll feel a little more alive, a little more connected. You might even feel more like yourself.
Alright, that’s it for today’s Silver Beast Podcast. Thanks for hanging out with me.
I’ll catch you next time with more tips on living your most vibrant life. And if you’re still outside enjoying nature, I’ll wait, I’ll be right here.
Alright, take care!