Want a Longer, Happier Life? This 1-Hour Habit Could Be the Key (According to Science)

Longevity and wellness are becoming more important topics for many people. They are for me too. I want to live longer, of course, but I also want to stay healthy and enjoy those years as much as possible.

That’s one reason I pay attention to the habits and choices that research connects with better health and wellbeing. I’ve already looked at Spanish habits linked with longevity, as well as Nordic habits that can make everyday life healthier and happier.

Then I came across research involving something I already love doing.

What caught my attention was that the researchers didn’t ask people to exercise harder or for longer. They changed one simple part of a one-hour activity – and saw differences in how people felt, how their bodies recovered afterward, and even how much they wanted to do it again.

One Small Change Made the Same 1-Hour Activity Feel Very Different

The study, involving researchers from the University of Copenhagen and the University of Verona, had 25 young men complete one-hour walks at the same pace in three different settings: indoors, in an urban environment, and in nature.

The activity was essentially the same, but the surroundings changed, and that’s where the differences appeared.

After walking in nature, participants reported better mood, less stress and fatigue, and more positive feelings. Their heart rates also recovered faster, while heart rate variability was higher than after the indoor session.

There was one more result I found important: they enjoyed the nature walk more and were more willing to do it again.

That’s easy to overlook, but it can make a big difference in real life. An activity we actually enjoy is much easier to keep doing than one we have to force ourselves through every week.

The study itself didn’t measure lifespan. But regular physical activity, lower stress, cardiovascular health and sticking with healthy habits are all relevant when we’re talking about living healthier for longer.

And nature may offer another benefit too. Research into so-called “awe walks” suggests that paying attention to what surrounds us – instead of simply getting from one place to another – can affect how we feel as well.

My Personal Experience (Yes, I Tried It)

Here’s what happened when I decided to take a “green hour” per week (as a note, I cannot really go to the gym due to a knee issue, but I do some PT exercises at home, almost daily, due to a lumbar issue)

Each time I walked in a city park, I felt less distracted, more in tune with my surroundings. I love admiring the trees, laes (most of the parks in my city have lakes too). bird calls, sunlight through leaves, etc. I used to walk a lot on weekends with my mom as a child too. Always a great experience.

My fatigue after the walk is low. And I am less mentally drained.

If I plan a weekend walk in the park or in a forest, I look forward to that day and walk.

This lines up exactly with what the University of Copenhagen study found: we don’t only feel better; part of the benefit is that green exercise feels easier / more rewarding, which helps you stick with it.

And I must say that often I saw groups of people doing different types of exercises in the parks. I think that is an amazing idea (I saw yoga groups, Tai Chi, and others.)

What the Science Suggests: What Counts As “Green Exercise / Awe Walk”

To reap the benefits shown in these studies, here’s what seems to work:

• Duration: The Copenhagen study (quoted above) used one-hour walks. Even shorter “awe walks” studies often used 15-20 minutes weekly.
• Environment: Natural settings – forest, parks, beach. Avoid busy roads or indoor gyms if possible. Green, quiet, with sensory stimuli (leaves, water, sky).
• Pace: Moderate – brisk walk, not sprint. Equated pace across environments in the study.
• Mindset/Awareness: Awe walks tend to be deliberate: noticing nature, being present, maybe getting curious or surprised by things you wouldn’t normally. Sometimes, I would just sit on a bench or on the grass and look at the flowers/lake/sky/trees/the sea – whatever it is near me. 

How to Make These Habits Stick & Travel-Friendly Versions

I believe change comes when you make things easy + enjoyable. If you try to force things, that does not work, especially if you have to put a lot of effort into it.

Here are tips to embed these green + awe habits into your life – especially if you travel often or live in a city.

Start small & weekly

Replace one indoor session with a nature walk in a nearby park, beach, or forest. Even 30 minutes is helpful and scalable.

Turn regular walks into “Awe Walks”

On a walk/trip/tour, pause for a view, focus on something unexpected: a tree, architecture, a color, light. Let it surprise you.

Travel hack: Choose stay locations near nature

When booking hotels or AirBnBs, opt for places near green space, coastline, or forest. It pays off in mood and rest.

Morning nature exposure

Try stepping outside early or mid-morning: sunlight + green exposure helps circadian rhythm and mood downstream.

Mix green exercise with social connection

Walk with a friend or join a group hike. You combine the green benefit + social tie, boosting both happiness & longevity.

Mind the high traffic/poor air spots

If outdoors but in urban traffic, pick quieter routes or side streets. Or go elevated (rooftops, hills) to reduce pollution exposure.

Use travel to reset

Even short getaways – weekend forest lodge, countryside cabin, or mountain trip – often reset stress, refresh motivation. Build them in if possible.

Possible Objections + What the Evidence Says

I know. Changes seem hard – and our routine is our comfort zone. But sometimes, small changes bring good outcomes.

“I don’t have time / I live in a concrete city.”
Response: Even small green patches or community gardens help. The “nature exposure” literature shows benefits from neighborhood greenery, not just wilderness. (arXiv – Cornell University)

“Gym is more efficient for fitness goals.”
True. Gyms may build strength faster or offer controlled cardio. But green exercise adds a mental health bonus + greater enjoyment + better recovery. Combine the two.

The gym is also great when it rains or it is slippery outside, and on many other occasions. Gyms and outdoor walks do not exclude. They complement. Or at least that is how I see them. 

“What about risk (bugs, weather, safety)?”
Good point. Plan for safety: choose safe routes, have backup indoor options. Weather appropriate gear. Even an indoor gym with natural views (windows) is better than a blind gym basement.

And if you are like me – attracting every bug and mosquito out there – then buy a bug spray. I do not visit a park/forest without one! 

Study-Backed Longevity & Mental Health Boosts You Should Know

To reinforce why green + awe matter:

• Awe reduces depressive symptoms (2025, Scientific Reports, Nature.com) – brief awe interventions improved psychological health, especially under chronic stress or illness.
• Awe-walks & prosocial emotion (Sturm et al.) – taking regular awe walks increased positive emotions like gratitude and compassion, and reduced daily distress. (PMC)
• Urban nature exposure & mental wellbeing (Guangzhou, cross-sectional study) – both the amount of greenery around a person’s home and how they perceive it are linked with better mental health via physical activity, social cohesion, less noise, and less pollution. (arXiv)

How This Helps Longevity (Not Just “Feel Good”)

Because green exercise + awe walks do multiple things at once:

• Lower cortisol & stress hormones → chronic stress is a big aging accelerator.
• Improve heart rate variability & cardiovascular recovery → lowering risk of heart disease.
• Boost mood & reduce fatigue → depression and low mood are predictors of worse health outcomes.
• Increase motivation to stay physically active → consistency over time = big returns.

These multi-pathway effects mean that green exercise isn’t just a nice bonus – it could shift your healthspan, not just your lifespan.

A Sample Weekly Green – Awe Hybrid Plan

Here’s what a week could look like, to capture both benefits: (It is a sample schedule; of course, you will need to tailor it based on your condition, the weather, preferences, etc.)

Try It and See

If you’re ready to test this, here are two simple experiments:

Experiment 1: Replace one gym workout this week with a walk in a park or forest. Notice mood, fatigue, and how you feel afterward.

Experiment 2: Do an awe walk – find something big, unexpected, beautiful. Hold that feeling for 30 seconds. Watch how stress or distractibility changes.

Write down how you feel – mood, sleep, energy – for a few days. Small acts like these compound.

(Sort of a) Conclusion

The science is catching up: green surroundings + awe + movement = disproportionately powerful mental and physical benefits. You don’t need a gym membership or a perfect plan. Sometimes, sending your shoes out the door into nature – even on a path near your home – is enough to shift stress, boost optimism, and support heart health.

So the question isn’t whether nature helps – it’s how often will you let it in?

Disclaimer

This article shares recent studies and my personal observations for information purposes only – it is not medical advice. Everyone’s health background is different. Before changing your exercise routine, especially with health conditions, medications, or mobility concerns, please consult a qualified healthcare provider.

Read my other articles that will help you live a healthier, longer life:

• Scientists Reveal the Unexpected Longevity Habit That Costs Nothing
• Scientists Say This Overlooked Habit Could Add Years to Your Life
• Scientists Say People With This Mindset Are Far More Likely to Reach Age 90+
•  Add Decades, Not Just Years: 8 Habits That Could Add 20–25 Years to Your Life (Backed by a Massive Study) 
• Want a Longer, Happier Life? Scientists Say This 1-Hour Habit Could Be the Key 
• Want to Live Longer? Studies Say These Mental Habits May Help (No Sweat Required)
• Eat Earlier, Live Longer? What a New Study Says About Breakfast Timing, Aging, and Longevity
• Simple daily habits for a healthier mind 
• How to De-Clutter Your Mind, Backed by Science 
• The Personality Traits That Can Help You Live Longer (and Be Happier)
• How to Build Real Self-Esteem That Lasts (Backed by Science, Not Buzzwords)
• 17 Signs You Are Happier Than You Think
• 11 Signs You Are More Intelligent Than You Think
• Things People With High Self-Esteem Rarely Do

Photo sources: 1, 2, 3

Violeta Loredana

Violeta-Loredana Pascal is a communications expert, business mentor, and the founder of Earth’s Attractions and PRwave INTERNATIONAL. A pioneer in the Romanian digital PR landscape since 2005, she holds a degree in Communication and Social Sciences from SNSPA Bucharest. Violeta is a senior trainer at AcademiadeAfaceri.ro, where she leverages over 20 years of experience to teach professional courses in PR strategy and workplace productivity. By blending high-level business consulting with a passion for holistic travel and wellness, she empowers solopreneurs to overcome procrastination, build profitable brands, and design a life of purposeful adventure.