While morning routines can be a very impactful part of our day, sometimes it’s the smallest pieces that have the greatest impact. Each day when I wake up and get out of bed, my dogs follow me directly to the door to go outside. After I open the door and let them out, I retreat to the bathroom, grab my toothbrush, and begin brushing my teeth. Toothbrush in hand, I head back to the door and step outside onto my deck and watch my dogs roam around the yard, play, or do whatever it is they feel like doing outside that morning. 

  At first, this part of my routine seemed insignificant to me. After repeating it for a while, I started to notice that I felt better on days I went outside with my toothbrush in the morning in comparison to the days I didn’t. I even notice a difference in the way I feel when I fully step out onto the deck versus just standing in the doorway. Going outside and feeling the warm sun on my face or crisp winter air in my lungs wakes me up, helps me feel more energized, and inspires me to go outside more during the day. Thankfully, this time outside also positively impacts my health.Spending time outside comes with many health benefits, including improvement to our mental health, physical health, and sleep. Many research studies show links between spending time outside and improvements in our health. 

  A 2019 study published in Frontiers in Psychology showed that spending just twenty minutes outside can significantly reduce cortisol levels. Cortisol is a hormone that is released when the body experiences stress, and reducing it can have positive effects on us mentally and physically, including decreases in feelings of depression and anxiety.

  Being outdoors is one of my greatest inspirations to move my body. It always feels easier to walk, run, or want to exercise when I am outside. With no surprise, going outside regularly also has benefits on our physical health, especially when movement is involved. Exercise always has a positive impact on our health, and when we combine it with time outside, we can see even more improvements in our biomarkers, such as heart rate and blood pressure. 

   One of my personal favorite benefits of spending time outside each day is improvements to my sleep. Research shows that spending time outside in the morning can help our body regulate the release of melatonin. Melatonin is a hormone that gets released at certain times of the day to help us sleep, and being outside in the sunlight in the morning can help our bodies release melatonin at the most ideal times, improving our sleep. My time spent outside in the morning may only last a few minutes, but it is the foundation of all of the other time I spend outdoors throughout the day. 

  I always feel better on days I prioritize spending time outdoors, and even something as small as walking out onto my deck helps. Consider how you can spend a few more intentional minutes outside today. It may not be easy, but it will definitely be worth it.