How the outdoors boosts your physical and mental well-being at any age

January 15, 2026 | 3 min read

Whether you're just learning to walk or enjoying retirement, spending time in nature can support your physical and mental health in powerful ways. Increasingly, researchers are uncovering how outdoor exposure benefits people across the lifespan, from boosting cognitive development in young children to reducing the risk of chronic illness in older adults.

“I see time in nature as part of what I call mental health hygiene—just like eating well, getting enough sleep, and staying active,” explains Dr. Marie-Claude Geoffroy, lead researcher of the Open Sky School, a collaborative project under the University of Montreal’s School of Public Health, which promotes youth mental health through nature. “It can be a powerful addition to that routine. And the science strongly supports its benefits.” To list just a few: People who spend more time in nature are proven to experience lower rates of obesity,¹ reduced risk of heart disease,² fewer symptoms of depression³ and anxiety,⁴ and, overall, longer life expectancy.⁵

The preventive health power of time in nature is why Manulife has partnered with BC Parks Foundation’s PaRx program, which has equipped more than 19,000 healthcare providers to write an estimated 1.5 million nature prescriptions —essentially, doctors’ orders to get outside. As the program continues to expand, Canadians young and old can reap the benefits of being outside.

Here's a breakdown of how different ages and stages can benefit.

Green space feeds growing bodies and brains, from infancy through to adolescence. “Right now, around 90 per cent of kids don’t meet the recommended daily physical activity guidelines and spend much of their time indoors,” says Dr. Steve Pomedli, a primary care physician at Cleveland Clinic Canada, which serves as the Medical Director for Manulife: “Research shows that time spent outdoors improves sleep, self-esteem, social development, attention span, and even physical and metabolic health in children.”

Did you know?

• Kids who spend more time in nature as they grow up increase their brain volume in areas that improve memory and attention.⁶
• An hour a day of outdoor time can reduce myopia (or nearsightedness) in children by 45 per cent.⁷
• Children exposed to more green space have a significantly lower risk of developing psychiatric illness as adults.⁸
• The developing immune systems of kids regularly exposed to a variety of plants, animals, and soils are better equipped to respond to other molecules in the environment.⁹

The most obvious health advantage nature can bring to teens is getting them off their screens. “Connectivity is a key part of our daily lives, but extensive screen time—especially on social media—has been shown to negatively impact anxiety, mood, and stress levels, particularly in teens,” Dr. Pomedli says. “It can also disrupt real-life social connections. Research shows that stepping away from screens can reduce stress, improve sleep, boost energy and morale, and strengthen real-world relationships. It also helps improve cognitive function.” 

Did you know?

• High schoolers with more trees and plants visible from classroom windows perform better academically.¹⁰
• Teens who participate in gardening activities report significantly decreased depressive symptoms. The ability to participate in gardening at home significantly decreased depressive symptoms in adolescents.¹¹
• Adolescents with regular access to green spaces are likelier to have healthier bodyweight.¹²

For adults who spend their days working indoors, time in nature can serve a critical function: It can help regulate the body’s natural clock. “If you’re inside a building from 9 to 5, you're often not outside during the optimal times of day to get the light exposure your body really needs,” Dr. Pomedli explains. “This lack of exposure can throw off our physiologic day-night rhythm and disrupt the natural timing of our circadian system.”

Did you know?

• Adults who exercise outdoors feel more energized, happier and less stressed than those who stick to the treadmill.¹³
• Middle-aged men can reduce blood pressure by at least 10 points by spending an afternoon “forest bathing¹⁴ —in other words, immersing themselves in the woods for therapeutic purposes.¹⁵
• Weekend exercisers who take short day trips to the woods can  get an immune system boost for at least seven days.¹⁶

Experts agree that regular exposure to nature can be a key component of physical, cognitive, and emotional health as we age. “The results show positive effects of nature for older adults,” confirms Dr. Geoffroy. 

Did you know?

• Seniors who reside closer to walkable green spaces live longer—regardless of age, health, or income.¹⁷
• Seniors who garden reduce their risk of dementia by 36 per cent. (It’s even more effective at preventing cognitive decline than walking every day.)¹⁸
• Adults over 65 who regularly spend time with others in nature report better social connections, overall health and quality of life, and a greater sense of purpose.¹⁹

This article is for informational purposes only. It is not intended to diagnose or treat a condition. If you have questions or concerns about your specific situation or are seeking medical advice, contact your medical doctor or your healthcare provider

Cleveland Clinic Canada

Manulife is proud to have Cleveland Clinic Canada on board as Medical Director for our Group Benefits operations. Cleveland Clinic Canada has a wealth of global healthcare expertise and shares our goal to help Canadians live longer, healthier, and better lives. Cleveland Clinic is a nonprofit organization that has been at the forefront of modern medicine since 1921. In recent years, Cleveland Clinic has worked with progressive companies in Canada and around the world to prioritize the health and well-being of their employees, customers, and communities.

Open-Sky School

A collaborative project under the University of Montreal's School of Public Health, Manulife's funding, in alignment with our Impact Agenda supports research testing the effectiveness of a school-based intervention involving outdoor education aimed at improving health and well-being in children – i.e. testing the relationship between exposures to nature and health. To learn more visit ecolecielouvert.ca/en/.

PaRx (A Prescription for Nature)

PaRx is Canada’s national nature prescription program, an initiative of BC Parks Foundation. Learn more at parkprescriptions.ca. With Manulife’s support, more patients across Canada can gain access to free visits to select parks and conservation areas, making it easier to integrate nature into daily life.