According to a recent national survey conducted by the Nature & Health Alliance with researchers from Texas A&M University, almost half of Americans spend less than two hours outdoors each week.
Dr. John La Puma, a physician based in California who specializes in nature-based medicine, is exploring the health consequences of this trend. In his book, “Indoor Epidemic,” he highlights that humans typically spend about 93% of their lives indoors, leading to what he describes as a “hidden health tax.” He suggests that simply spending 7% of our time outdoors could serve as a remedy.
La Puma shared insights with Fox News Digital, noting that many individuals don’t realize their overall well-being is compromised due to constant exhaustion, even after supposedly getting enough sleep. He mentioned that people often rely on coffee to feel alert, find themselves crashing around 2 p.m., and struggle with sleeplessness at night, despite normal lab results.
The ‘4 Bs’ from too much indoor time
No. 1: Poor Sleep
La Puma indicated that outdoor light can be significantly brighter than standard indoor lighting and is crucial for regulating our internal clocks, or circadian rhythms. Without proper light exposure, our bodies become confused about sleep timing, which can result in irregular sleep patterns.
He recommends spending about ten minutes outside right after waking up, ideally without sunglasses, to help align the body’s natural rhythms.
No. 2: Burnout
He introduces the term “ultraprocessed time” to refer to hours lost to screens and digital distractions. La Puma likens it to the concept of ultraprocessed foods—essentially devoid of real nutritional value. He believes that a person’s environment can play a huge role in experiencing burnout, rather than simply attributing it to lack of willpower.
Excessive screen time, he explained, becomes a form of synthetic engagement that doesn’t offer true relaxation. He emphasized that being indoors often deprives us of seeing far distances, which is important for eye health: “Your eyes need distance like your lungs need air.” He advises taking brief moments to look outside throughout the workday to alleviate eye strain and reduce fatigue.
No. 3: Mental Fog
Those who work indoors might feel mentally cloudy as the day progresses, especially in poorly ventilated areas where carbon dioxide can accumulate. La Puma pointed out that indoor CO₂ levels can exceed 1,000 parts per million, which has been linked to decreased cognitive function. He highlighted that outdoor time allows for better visibility and fresh air, assisting clarity and focus.
No. 4: Abdominal Fat
When our body clocks are misaligned, it can lead to disruptions in the natural rhythm of cortisol, the stress hormone. La Puma noted that this disruption is associated with increased visceral fat, although the relationship is complex. He suggests that getting exposure to natural light at appropriate times can support metabolism and overall well-being.
The 17-Minute Solution
While most people average about an hour outside daily—like during commutes—La Puma characterizes this as “incidental time” rather than “biologically active time.” To counteract the “four Bs,” he advocates for 17 minutes of intentional outdoor time each day, especially in natural settings. This practice can make a noticeable difference in improving health outcomes.
For those in urban areas lacking direct access to nature, he recommends focusing on distant rooftops or looking out through windows. Ultimately, he believes that dedicating time outdoors can be transformative, something he describes as turning mere minutes into a form of medicine.
