People Spend Less Time Outside Than Prisoners!

A large portion of adults now spend close to 90% of their day indoors—at home, at work, or commuting. And that was before the pandemic. Many spend even less time outdoors than prisoners, who are guaranteed at least one hour a day outside under the United Nations’ Mandela Rules. Shocking, right? Nearly half of adults spend 30 minutes or less outside on workdays, and around 1 in 5 don’t even manage that on weekends! These numbers hold steady across both Western nations and major Asia-Pacific cities.

Meanwhile, cities and governments are investing millions in green and open spaces—from city parks to neighborhood gardens. But here’s the disconnect: a surprisingly small percentage of people regularly use them.

We’re Not Just Inside—We’re Stuck!

We’re caught in what I call the Sitting Trap, the Technology Treadmill, the Mind Maze. We’re mentally overstimulated, physically under-stimulated, and increasingly disconnected from ourselves, others, and our surroundings.
The sad reality? We’re not just missing out on the health and happiness of an active lifestyle—our disconnection from nature impacts the sustainability of our future. Yes, really. We defend what we love, but we can only love what we know. How can we protect something we don’t even experience?

Why Going Outside Is a Lifeline—Not a Luxury

Going outside is crucial to reconnect with nature and reverse what Robert Pyle called the “extinction of experience.” This loss is driven by both fewer opportunities in urban settings and a fading emotional connection to nature. But daily nature connection isn’t limited to parks; it can be as simple as stepping onto a balcony, pausing by a window, or noticing the sky on a city street. Despite nature’s presence all around us, we’ve become the “Indoor Generation,” and the consequences for well-being and community health are impossible to ignore.
Modern conveniences and technology, streaming services, and urban lifestyles keep us inside. This shift is a sharp contrast to previous generations who spent much more time outdoors. The result? Less physical activity, less sunlight, and more isolation.

What is the cost of this disconnection?

Social isolation is now a global public health concern—the WHO launched an international commission on loneliness in 2023, warning it can be as bad as smoking 15 cigarettes a day.
Fostering a deeper relationship with nature can combat loneliness, alleviate isolation, and promote well-being.
Obesity, declared a global epidemic by WHO in 1997, has more than doubled in adults and quadrupled in adolescents since 1990. In 2022, 1 in 8 people worldwide were living with obesity. Reduced physical activity is a major factor, and increasing outdoor time is a proven strategy to limit sedentary behavior and boost fitness.
Reduced sunlight exposure is linked to sleep deprivation—another public health crisis. Good sleep is essential for physical and mental health, and sunlight exposure directly improves sleep quality and quantity. And, yes, sleep impacts obesity too!
And many more…

The Evidence Is Clear: Going Outside Changes Everything!

Going outside is a simple, powerful way to boost overall health and prevent or resolve many of these problems. These are just a few evidence-based reasons to step outside!

Why I Share the “Outdoor Daily Dose”

Nature, daily nature, has helped me overcome incredible challenges and reach a state of sustainable happiness. During surreal circumstances It helped me stay grounded. I'm so aware of its positive effect on my well-being that I’m addicted to the outdoors. Wherever I am—Montreal’s harsh winters, Beirut’s humidity, Aix-en-Provence’s ‘Mistral’ wind—I find ways to connect with nature. It keeps my energy flowing and helps me adapt to new cities and connect with neighbors. The more we experience nature, the more we care for it—and each other.

The Yalla Go Outside!™ Movement

I founded the Yalla Go Outside!™ movement because even the most beautiful park won’t change lives unless people step into it—intentionally, frequently, and consistently. Going outside is not a luxury—it’s a lifeline. Yalla Go Outside!™ aims to “make outdoor time a regular part of life”, a daily habit that unlocks three powerful category of benefits:

1. Improved Health: Physical, mental, emotional, improves sleep and focus, boosts mood and energy, etc…
2. Stronger Connections: Encourages spontaneous interactions, reduces loneliness, and strengthens belonging, etc…
3. A More Sustainable Future: Deepens understanding of our environment, fosters care and advocacy, and builds stewardship, etc…

20-5-3: A Simple Rule for Powerful Nature Connection

To boost your well-being, aim for:
● 20 minutes, three times a week in a pocket park, garden, or tree-lined street
● 5 hours a month in semi-wild locations
● 3 days a year in true wilderness
But don’t overthink the numbers. More time outside is always better, and the wilder the nature, the better. Stack outdoor time onto something you already do. Start small—even 5 minutes daily adds up. The secret is consistency.

“Consistency beats intensity—especially when it comes to your health.”

Outdoor Wellness Is a Practice—Not a Destination

Nature-based practices are simple, intentional ways to connect with daily nature for a sustainable healthy lifestyle—anytime, anywhere. They’re efficient, easy to integrate, and adapt to any lifestyle or life stage. Personally, they’ve helped me stay active and well through moves across three continents and all sorts of climates.

Let’s Not Just Build Spaces—Let’s Inspire People to Crave Them

As landscape architects, we shape environments, but our real power lies in shaping how people engage with them. Our true impact comes when we help others build real relationships with the places we create. So let’s lead by example. Let’s walk the talk—host outdoor meetings, build nature rituals, and encourage clients to invest in engagement, not just design.

Small Habits Create Big Ripples

Nature-based practices aren’t just about self-care. They ripple outward—building personal resilience, a deeper sense of place and purpose, and collective advocacy for sustainability, biodiversity, and public health.

“Every daily step outside builds a more connected, conscious, and sustainable future.”

This Is the Heart of Yalla Go Outside!™

That’s why I combined my landscape architecture expertise and PhD in ‘Human connection to the Land’ with health and wellness coaching to launch my Outdoor Wellness project—helping you “escape the Sitting Trap™” to boost health and happiness with nature-based practices.”

✔️Follow my Outdoor Wellness Dose videos on Youtube for daily micro-practices
https://youtube.com/playlist?list=PLA2aw4u3vkh8SI9sh5dAfxAgdD6YT8V5Y&si=EKXuYqrggn1BzGcO 

✔️Join the “Sustainable Healthy Lifestyle Mastery” coaching program for deeper support

✔️Be part of our free Outdoor Wellness Community for weekly motivation, ideas, and support. https://nas.io/outdoor-wellness-loft

Ready to Begin?
We already shape the “where”—now let’s shape the “how.” Walk the talk. Yalla Go Outside!™
—Dr. Salma Samaha

By Dr. Salma Samaha Landscape Architect | Outdoor Wellness Coach | Founder of Yalla Go Outside!™

References
- Velux/YouGov. (2018). The Indoor Generation Report.
- World Green Building Council. (2018). The State of Green Buildings – Asia Pacific.
- United Nations. (2015). Standard Minimum Rules for the Treatment of Prisoners (the Mandela Rules).
- White, M. P., et al. (2019). "Spending at least 120 minutes a week in nature is associated with good health and wellbeing." Scientific Reports.
- Frumkin, H., et al. (2017). "Nature contact and human health: A research agenda." Environmental Health Perspectives.
- European Environment Agency. (2020). Healthy nature, healthy people.