20/5/3
We all know that being outdoors is good for our physical and mental health. But did you know there is a magic formula to the ideal timeframes for the optimal benefits? Let me introduce you to the 20-5-3 rule.
What this rule actually does is break down how we should aim to be in nature and the frequency of time frame. In the most basic form, we should aim to be outside 20 minutes three times a week; 5 hours in a semiwild location once a month and then three days fully immersed in nature once a year.
This is not “new science”. This theory was developed by Rachel Kaplan in 1992. This guideline is designed to get people to intentionally spend more time in nature.
So what does this look like in each category?
20 minutes- 3 times a week: Try to spend twenty minutes outside three days a week. In these short micro doses our body’s cortisol (stress hormone) levels decrease. This is the simple act of being outdoors. Go for a walk in a neighborhood with trees, visit a local green space, city park or your backyard. Ideally you do not have your phone.
5 hours- once a month: This is where you need to go farther. Get out into semi-wild natural areas such as a state park, land trust, dense forest or preserve. This can be split into smaller trips, but at least 2.5 hours.
3 days- once a year: This is by far the hardest- get off grid for three straight days once a year. Go camping, find a remote cabin. Here is more information about the “Three-Day Effect”
As a general time line:
- Day one- is when our brain is still processing the noise of life and we may feel anxious in the adjustment.
- Day two- our body begins to re-engage with the environment, our stress response shifts and our breathing slows.
-Day three we hit reset. This is when the prefrontal cortex powers down and our deeper cognitive networks power up.
So next time you are feeling the stress of everyday life mounting, maybe what you need most is a 20 minute walk.
Want to learn more about Forest Bathing? Or allow me to be your guide.
