For free and easy ways to add “getting into nature” to your daily healthcare checklist, these are ACAI’s:

Monday: We all know the importance of prioritising a lunch break into our working day. But the temptation can be to eat at your desk, or if you’re WFH get a few chores done.

We think you should start your week on the right foot and head outdoors at lunchtime for a walk. Even if you can’t manage a full hour, just 17 minutes wandering around your local park or closest green space will begin the cumulative effect on your weekly wellbeing.

Tuesday: Got a meeting in your Tuesday diary? Whether it’s IRL or over the phone, take your meeting outside for a walk and talk in the fresh air. You’ll be amazed what being out in nature will do for your creative flow. And you can spend the time outdoors guilt-free because technically you’re working!

Wednesday: By humpday it’s so important to take a proper outdoor break to see you through the rest of the week.

If you usually get your Wednesday respite from watching a screen or scrolling through your phone, try instead to get yourself outside for the equivalent amount of time. Even if it’s just a few minutes, the connection with nature and disconnect from the digital world will work wonders on your mental health.

Thursday: Are you a caffeine addict? Yup, us too! So grab your thermos and get your coffee to go on a Thursday. Instead of meeting a friend for coffee at your favourite cafe, get yours to take out so you can walk with your brews. Coffee always tastes better outside anyway.

Friday: Have you got an audiobook or podcast you’ve been trying to listen to but not had the time? Why not listen while you walk? Wherever in the day you can squeeze it in, getting out into the fresh air supports your wellbeing.

Saturday: Start your weekend right and get up early to see the sunrise. We promise you won’t regret it. Make a breakfast picnic and head out to your favourite vantage point. What’s more, it’s easier than you think at this time of year, as sunrise is at a more weekend-friendly hour!

Sunday: Why not enjoy your Sunday lunch al fresco? Whatever the time of year, eating outside is such a lovely experience, with lots of research to support that it’s good for your wellbeing too. So whether it’s a pub garden or your patio at home, dine outdoors on a Sunday for a relaxing end to your weekly 120 minutes in nature.

Of course there are oodles of other outdoor ideas to support your 17 minutes a day, from taking the kids to school on foot, to getting off the bus a stop early and walking the rest of the way. What matters is that you find the time for your daily dose of nature.

Browse our new Retreat collection here. Discover more about our free Outdoorsing Club events. And be sure to follow us on Instagram and Facebook for inspiring outdoor adventures.

* White, Alcock and Grellier, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing, 2019.