Scientists Found a 20-Minute Way to Reduce Stress, and It Starts in Your Backyard

Your backyard might be one of the easiest places to manage everyday stress. A University of Michigan study found that spending 20 to 30 minutes in nature was particularly efficient at lowering cortisol, a hormone associated with stress.

The findings suggest that a short outdoor break may offer measurable benefits. And with comfortable seating, shade, and a few plants, homeowners can create a backyard retreat that encourages them to step outside regularly.

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Scientists Found More Reasons to Get Outside

A separate study published in Scientific Reports examined nearly 20,000 adults and found that spending at least two hours weekly in nature was associated with better self-reported health and psychological well-being.

Another 2022 study in Molecular Psychiatry found that a 60-minute nature walk reduced activity in the amygdala, a brain region involved in processing stress. The study involved 63 healthy participants.

Together, the findings suggest that regular contact with nature may support stress management.

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How to Turn Your Backyard Into a Retreat

Source: Courtesy Image

Megan Pierson, executive vice president of business development at POLYWOOD, an outdoor furniture manufacturer, says a relaxing backyard starts with creating a space you’ll actually use.

“I think the key is creating an outdoor space that fits how you actually live,” Pierson told Men’s Journal.

“Comfortable seating, shade, privacy, and furniture designed to live outdoors year-round can completely change how often you use your backyard.”

Beyond comfort, the layout can encourage meaningful connections. A 2026 study published in Scientific Reports linked sharing meals with greater happiness and lower stress. A round table, like POLYWOOD’s Modern Adirondack dining set, makes face-to-face conversation easier.

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“Arrange your seating so people are facing each other and conversation feels easy, rather than simply placing furniture around the edges of the space,” Pierson advises.

The same principle applies to fireside gatherings. Arranging chairs around a fire pit, as with POLYWOOD’s Modern Adirondack Conversation Set, creates an inviting spot to unwind and connect with friends or family.

As temperatures drop, the right layers can keep fireside gatherings comfortable. Stio’s Fernos Max Insulated Jacket provides breathable synthetic insulation for colder evenings, while its lightweight Pinion Down Vest delivers core warmth without restricting movement.

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Small Changes Can Make Outdoor Time Easier

Homeowners don’t need a major renovation. A comfortable chair, greenery, and a shaded corner can make spending time outdoors more appealing.

“Start with furniture you love, and then layer in things like cushions, pillows, outdoor rugs, lighting, and planters,” Pierson says.

The goal is to make outdoor time a regular habit rather than an occasional luxury.

Related: Why Longevity Experts Are Taking Their Cold Plunges Outside

source https://www.mensjournal.com/health/scientists-found-a-20-minute-way-to-reduce-stress-and-it-starts-in-your-backyard