Outdoor Activities for Mental Health

Fall is around the corner. I find it's one of the best times of year for outdoor activities. A growing body of research shows that exercise reduces symptoms of depression and anxiety, improves resilience, and helps people feel more energized. A recent review in The BMJ highlighted how activities like walking, jogging, yoga, and strength training are consistently effective for lowering depression symptoms. Other studies show that even light activity — like a short walk or tending to plants — can ease stress and lift mood.

Nature itself adds another layer of benefit. A meta-analysis of outdoor exposure found that being in green spaces reduces stress and improves mood, sometimes in as little as ten minutes. When you combine the two — moving your body in natural settings — the impact is even greater. This idea, often called “green exercise,” taps into both physiological and psychological pathways: lowering cortisol, improving sleep, and reducing rumination. Put simply, your body and mind both respond positively when you get active outdoors.

So, what does this look like in everyday life? For many people, the most accessible entry point is a nature scavenger hunt. Instead of just walking through a park, you notice the details around you — a feather, a smooth stone, a bird call, the scent of pine needles. That simple act of paying attention trains your mind toward mindfulness, which itself is linked to reduced anxiety. If you’d like a little structure, there are plenty of free printable scavenger hunts online, such as Doing Good Together, Little Pine Learners, or The Artful Parent. These take the guesswork out of planning and make it easy to start.

Gardening is another approachable option, whether it’s a single pot of herbs on your windowsill or a small patch in your yard. Caring for plants gets you moving, connects you with nature, and rewards you with growth you can literally see and taste. Studies show that gardening lowers stress hormones and improves overall mood, partly because it combines movement with a sense of purpose.

A peaceful forest trail perfect for youth exploration

For those who prefer something more physical, hiking or trail exploration is a classic. It doesn’t need to be an all-day mountain trek; even a half-hour walk on a neighborhood trail can create measurable improvements in mental health. Walking alongside a friend can add a social element, turning it into a space for conversation, reflection, and connection.

Not every activity has to involve exertion. Outdoor art and photography invite you to slow down and observe. Sketching leaves, painting a landscape, or simply snapping photos of light filtering through trees deepens your awareness of the beauty around you. Creative expression outdoors has been linked to stress reduction and greater emotional balance.

And finally, there’s value in simplicity: just sitting quietly in nature. Choose a spot under a tree or beside a garden bed, and allow yourself ten minutes to notice the sounds, smells, and textures around you. Research suggests that even this brief immersion can lower stress and improve mood. It’s a reminder that sometimes the most healing experiences are the least complicated.

Outdoor activities often create the best memories, which means deeper connection with other people. Think about the times you’ve laughed around a campfire, discovered a hidden trail, or built something with your own hands. Those moments stick with you.

The takeaway? Exercise and nature each have independent benefits, but together they create a powerful combination for mental health. You don’t need special equipment or hours of free time. A short scavenger hunt, a small garden, a walk through a park, or even a few minutes of mindful sitting can reduce stress, ease depression and anxiety, and help you feel more grounded. The outdoors is always waiting, offering a free and accessible path toward better well-being.

Top Youth Outdoor Activities to Try Today

Let’s dive into some specific activities that are perfect for young people. These ideas are flexible, so you can adapt them to your local environment or personal interests.

1. Nature Scavenger Hunt

This is a classic for a reason. A nature scavenger hunt turns a walk in the park or woods into an exciting adventure. Make a list of items to find—like a pinecone, a feather, a smooth rock, or a certain flower. You can do this solo or in groups, which adds a fun competitive edge.

Why I love this activity is that it sharpens observation skills and encourages mindfulness. You start noticing details you might otherwise miss. Plus, it’s easy to organize and requires no special equipment.

2. Gardening and Plant Care

Gardening is a fantastic way to connect with nature and learn responsibility. Whether it’s a small herb garden on a windowsill or a community garden plot, growing plants teaches patience and care. Watching something grow because of your effort is incredibly rewarding.

Gardening also opens doors to science and nutrition. You can explore how plants grow, what they need, and even how to cook with fresh herbs or veggies. It’s a full-circle experience.

3. Hiking and Trail Exploration

Hiking is more than just walking. It’s about discovering new places, challenging yourself physically, and enjoying the beauty of the outdoors. Trails come in all difficulty levels, so there’s something for everyone.

When I hike, I find it’s a great time to reflect or chat with friends. The rhythm of walking and the changing scenery can spark creativity and deep conversations.

A scenic mountain trail ideal for youth hiking adventures

4. Outdoor Art and Photography

Encouraging creativity outside is a wonderful way to blend art with nature. You can sketch plants, paint landscapes, or take photos of interesting textures and colors. This activity helps develop an eye for detail and appreciation for natural beauty.

Photography, in particular, is accessible and fun. Even a smartphone camera can capture stunning images. Plus, sharing your photos can build confidence and storytelling skills.

5. Team Sports and Group Games

Sports like soccer, frisbee, or volleyball are excellent for building teamwork and physical fitness. Group games also teach communication, strategy, and fair play. They’re a great way to make new friends and strengthen existing relationships.

If you’re looking for something less competitive, consider cooperative games like relay races or obstacle courses. These focus on collaboration and problem-solving.