How to combat the effects of spending too much time indoors
At a time when the average person is spending 90 per cent of their time indoors, it’s more important than ever to find ways to connect with nature. Here are four ways to combat the negative effects of spending too much time indoors.
Step 1: Improve air quality
Indoor air can be up to five times as polluted as fresh, outdoor air. Pollutants reside all around you indoors, causing poor air quality. Everyday pollutants can be introduced into the air of your home in a number of ways - smoking, vacuuming without a good filter, cooking and roasting food, and burning candles. Indoor air problems are also caused by open fireplaces, cleaning agents, pet dander, as well as moisture from baths, showers and washing machines.
Small actions like keeping your bathroom doors closed when showering, not burning candles, drying clothes outdoors, reducing your use of chemical-based cleaners, turning on the fan when cooking, cleaning carpets regularly, or opening windows and skylights several times a day can all help reduce the level of pollutants present in your home.
Seven steps to make the air inside your home healthier:
Open windows or skylights three to four times a day to let fresh air in
Keep bathroom doors closed when showering, turn on the extractor fan, and open a window or skylight
Turn the extractor fan on when cooking and open your windows or skylights
Don’t burn candles
Dry clothes outside
Clean regularly
Use an air quality monitoring device to check for any environmental issues like high humidity
Interesting fact
Several studies have shown that indoor air is 2 to 5 times more polluted than outdoor air.
Step 2: Let the natural light in
If you’re living or working in a dimly lit space, take steps to brighten your indoor environment. If possible, work near windows that get plenty of natural light. You can stage your living or workspace so that it gets an optimal amount of light. Not only does more exposure to daylight lift your mood, it also helps you to sleep better at night.
Increase natural sunlight in your home by opening curtains and blinds during the day. Opt to use transparent curtains that will help your space stay sunny and bright. Your home will feel like it’s more “back to nature” when the sun is shining through the windows. Or install pull-down shades that you can slide down when the sun gets to a certain point. Home updates such as adding skylights can also help reduce the risks of spending too much time inside by letting in natural light.
Just 20 minutes of outdoor time a day is enough to improve well-being according to research.
Step 3: Get outside more
Make it a point to get outside at least a couple of times every day. Whether it’s taking an outdoor lunch or coffee break during the day, booking holidays that cater to outdoor activities, or even working outside on your laptop if your job is portable, there are countless ways to introduce a little more natural light and fresh air into your routine.
Here are six ways to help you get outside and breathe in some fresh air every day.
Start the day with a walk Natural light helps to improve your mood. Starting your day with a walk can help to clear your mind and allow you to go into the day with a positive mindset, plus you get your daily dose of Vitamin D.
Choose outdoor seating at a restaurant Have your morning coffee outside the café or enjoy a delicious meal al fresco.
Opt for an outdoor workout class Exercising outdoors can benefit both your mental and physical well-being. An early morning yoga class can be far more enjoyable than working out in a gym or at home.
Cycle to work Cycling a bike to work is one of the best ways to help you reach your fitness goals and boost your mental health too.
Take your break outside Your break is the perfect opportunity to step outside and get some fresh air. Even if you just stand there, breathing in fresh air has wonderful health benefits.
Tend to your garden There are lots of benefits to gardening, including getting you outside. If you live in an apartment, there are many ways you can do urban and planter box gardening.
Step 4: Bring the outdoors in
The idea of “bringing the outdoors in” is more than an interior design trend, as there’s actually some science behind it. As we continue to spend the majority of our time indoors, incorporating natural elements into your home to simulate feelings of being outdoors serves as an instant indoor mood booster.
Add greenery throughout your home Decorate your space with houseplants. Plants cleanse the air in your home by taking in air pollutants, along with carbon dioxide, and releasing clean oxygen. Tending plants also improves your mood, reduces anxiety and gives you a sense of accomplishment. Bouquets of fresh cut flowers will not only cheer up your home, they’ll make it smell like a garden.
Reap even more green benefits by adding a few potted herbs such as basil, parsley, chives, mint, oregano, thyme, sage, and rosemary to a well-lit windowsill. You can grow vegetables year-round indoors too. Some of the easiest to grow are carrots, garlic, peppers, lettuce and tomatoes. Make sure they get plenty of natural light or use a grow light or bright lamp if you don’t have a sunny spot.
Embrace natural light Consider moving your desk or armchair next to a window and adjust your curtains or blinds to allow for sun to pour in during the day and to provide a view of the outdoors.
Pictures of nature Researchers have found that looking at pictures of natural scenes can be just as restorative as going outside. Art can bring nature images inside, particularly where there aren’t any windows. Buy some art depicting beautiful vistas, mountains or waterfalls.
Invest in a light therapy lamp A light therapy lamp, a light fixture designed to mimic natural outdoor light, is often used to help manage Seasonal Affective Disorder. Like natural sunlight, light therapy lamps have a positive effect on the brain, bolster productivity, and reduce feelings of stress, anxiety, and depression.
Embrace biophilic sounds Simply listening to the sounds of nature can bring significant benefits to your physical and mental health, according to research. Natural sounds can make you feel relaxed, energised, and help you to focus. Download an app or listen to a playlist that offers the soothing sounds of nature such as rain, waves and the forest.
