Learn 20-5-3 Rule to Improve Your Mental and Physical Health

You don’t need to follow a crash diet or a strenuous exercise routine to boost your health. Just incorporate the “20-5-3 Rule” into your weekly routine, a research-backed formula to improve your mental and physical health.

This rule aims to maximize the time you spend outdoors.

Improve Mental and Physical Health

Developed by neuroscientist Rachel Hopman of Northeastern University in Boston, this method emphasizes small, manageable steps that can lead to big rewards.

20 Minutes 3 Times

The first step is to get outside for 20 minutes at least 3 times a week.

Research from the University of Michigan shows that this is the sweet spot for lowering cortisol, the body’s primary stress hormone.

Better yet, according to Medical Express, you don’t need to sweat—just sit or take a walk in a natural setting, enjoying the sunshine, nature, and greenery.

However, Dr. Mary Carol Hunter, lead author of the Michigan study, stresses the importance of disconnecting during these moments.

Outdoor Exercise

“Avoid aerobic exercise, avoid social media, the internet, phone calls, conversations, and reading,” Hunter explains.

“Think of it as a mini-escape designed to reset your stress levels and help you feel grounded,” she continues.

5 Hours a Month

For a deeper mental reset, try spending 5 hours a month in semi-wild places, such as public parks.

“These environments are more relaxing than city parks,” Hopman explains.

Many researchers agree that finding more wild environments, with their organic “mess,” helps replenish cognitive resources and promote a sense of calm.

3 days a year

Finally, immerse yourself in nature for 3 days a year. Prolonged exposure to wild landscapes activates alpha waves in the brain, which are associated with meditation, creativity, and deep relaxation.

Studies also show profound mental health benefits: A 4-day road trip can reduce symptoms of PTSD by 29% and stress by 21%, with effects lasting for weeks afterward.

So the next time you find yourself needing a “reset,” head outside for a quick lunchtime walk, or plan a weekend in the woods. Best of all, it’s free, accessible, and waiting right outside your door.