When you were a child, your mom probably encouraged you to spend more time outside. In fact, she might have just thrown you and your siblings in the backyard and said, "Don't come inside until dinner time." And while those were different times, your mom was right about one thing: it's healthy to spend time outside.

Research: Spend at Least 120 Minutes Per Week Outdoors

According to a study published on Nature.com Scientific Reports, spending time in a natural environment - i.e. outside - is directly linked to positive improvements in overall health and well-being. More specifically, people who spend at least 120 minutes per week in nature tend to have better physical health and emotional well-being. 

"While the quantity and quality of evidence varies across outcomes, living in greener urban areas is associated with lower probabilities of cardiovascular disease, obesity, diabetes, asthma hospitalization, mental distress, and ultimately mortality, among adults; and lower risks of obesity and myopia in children," the study explains. "Greater quantities of neighborhood nature are also associated with better self-reported health, and subjective well-being in adults, and improved birth outcomes, and cognitive development, in children."

While the research shows a stronger correlation between health and outdoor time as greenery increases, there are still significant benefits for those who spend time in their backyard or even a city park. 

Just as important is the act of removing yourself from the indoors (recycled air, toxins, pollutants, etc.).

How to Spend More Time Outside

While the research suggests just 120 minutes per week for positive results, you should ideally be spending a minimum of one hour (and ideally much more) outside per day.

Not sure what to do? Here are several suggestions:

1. Drop the Gym Membership

Exercise is obviously important, but if you're spending an hour a day inside a gym, that's six or seven hours per week that you could spend exercising outdoors.

Cancel your gym membership and start a new exercise routine. Whether it's walking, jogging, playing basketball or soccer, doing bodyweight exercises at the local park, or even swimming at the neighborhood pool, there are plenty of ways to get fit outside. 

2. Spruce Up Your Backyard

If you aren't spending any time in your backyard, it's probably because it's not the kind of place that's conducive to hanging out and relaxing. Thankfully, that can change with a few simple projects.

For starters, clean up the backyard. Do some basic landscaping, spray for mosquitoes, give your grass a reboot, and train your dog to only do his business in a certain area of the yard.  

Once the backyard is cleaned up, create outdoor living areas where you can actually unwind and entertain. Add a fire pit with some comfortable seating. Create an outdoor kitchen and add a refrigerator for cold beverages. Build a playground for the kids. There's plenty you can do!

3. Walk to Work

If possible, you should find a way to walk to work. Not only does it allow you to get some additional time outside, but it's also a great way to stay in shape without much additional effort. (You'll also enjoy the quiet time, which can help you prepare for work in the morning and decompress from the stress of the day in the evenings.)

4. Start a New Hobby

One of the easiest ways to spend more time outside is by adopting a new hobby that requires you to be outside. There are literally hundreds of things you could do, including golfing, gardening, hiking, collecting rocks or seashells, or cycling.

Adding it All Up

If you really want to spend more time outside and in nature, you just need to find ways to naturally take the tasks and responsibilities you're currently doing inside and perform them outside. 

• If you typically read in your living room, can you read at the park? 

• If you eat dinner inside, can you add some outdoor living space in the backyard and enjoy summer dinners under the stars? 

• If you take the subway to work, could you walk instead?

You don't have to totally change your entire lifestyle. It's about making small tweaks for the sake of your health and well being.