The mental health benefits of exercise are well documented. It is known to reduce stress and increase "feel good" hormones like dopamine. But many of us seeking better mind-body health overlook the benefits found in simply spending time outdoors. It turns out the age-old adage is correct: fresh air is good for you!

According to both the National Institutes of Health and Harvard Medical School, simply spending time in nature in any form can improve your mental outlook, in addition to providing physical benefits.

How the outdoors boosts mental health

1. Provides natural sunlight

Getting outside and taking a stroll truly can clear your head, while also boosting your immune system and elevating your sense of well-being. If you can get outdoors regularly, you can trade seasonal light therapy boxes and artificial indoor lighting for natural light. Natural sunlight floods your body with vitamin D and immediately improves your mood. Just 15 minutes of natural sunlight per day is known to reduce depression and anxiety levels.

Perhaps even more importantly, vitamin D and all that natural sunlight helps you sleep better at night. A study out of the Saint Louis University School of Medicine noted that natural sunlight helps set our body's internal clocks. And the better rested we are, the better our mood and mental state.

2. Gives your brain a break from urban stimuli

Stepping outside does more than offer sunshine. Studies show that those living in urban environments have to contend with sensory overload on a daily basis, causing what researchers call cognitive fatigue. Finding green space or stepping into a park or garden can give the brain a break from urban stimuli. A recent epidemiological study has shown that people who move to greener urban areas benefit from sustained improvements in their mental health. In fact, a recent Scandinavian study found that office workers with views of trees or nature had lower stress levels than those who had city views.

3. Improves your concentration, creativity, focus

Nature improves concentration as well, helping both children with attention deficit disorders as well as elderly citizens combating dementia or Alzheimer's. Without the rush of man-made stimuli, the human mind is freed up to be more creative, and having lower stress levels allows us to focus on the task at hand better. This is why you might get your best ideas during a day fishing on the lake, or make that breakthrough on a work-related problem while on a walk in the woods.

How to make it happen

Getting your daily dose of nature doesn't have to involve traveling long distances or taking up extreme outdoor sports like backpacking or kayaking. While a daily walk or bike ride is ideal, any green space can boost your mood and lower your stress and anxiety levels. Even sitting outside on a patio or balcony can give you access to sunshine and, at the very least, a skylight over your work or living space can provide natural light.

Consider walking or biking to work each day, taking a new route through a green space or park instead of along city streets, or opting for the scenic commute instead of the freeway.

While outdoor sports such as hiking, fishing, kayaking, and skiing successfully combine exercise with outdoor stimulation, any form of outdoor living will elevate your mental health. Simply walking through a forest has been proven to reduce levels of the stress hormone cortisol and reduce blood pressure and heart rate. So take a daily walk, try your hand at fishing or simply sit and read in a garden to see benefits.

Attention Restoration Theory: Why it's important for city dwellers

Capitalizing on the restorative properties of peaceful outdoor settings doesn't mean city life is all bad. Living in an urban environment is a happy reality for many who have chosen to live and work in urban centers and it has many upsides. This is where Attention Restoration Theory (ART) comes in.

The thinking behind ART is that urban settings can have an excess of stimuli (car horns, sirens, people) that demand our attention whether we are consciously paying attention to them or not, whereas natural settings require our attention but also reward us with feelings of pleasure and help restore our attention. For urban dwellers, visiting a setting such as a park can feel like an oasis, in that it provides the feeling of "getting away" even though you may only be minutes away from your office.

Getting outdoors to feel happier and healthier is both intuitive and backed by medical science. Make yourself a promise to spend just 15 minutes or more in a natural environment per day to reap the rewards.

Editor's note: This article was originally published on Fix.com. It has been republished here with permission.

The post Need a mental boost? Spend 15 minutes every day doing this one thing appeared first on FamilyToday.

Planning a family reunion can take as much effort and attention to detail as planning a small wedding. Bringing far-flung family members together in a way that's both convenient and fun for everyone is possible, however, if you know when to start, where to look for lodging, and what to plan to ensure success. Use the following family reunion planning hacks to become the hero of your next family get-together!

How to Pick a Family Reunion Destination

The first step in family reunion planning is to decide where to hold the grand event. It's important to take into account invitees' geographical location, budget, and the overall theme of your reunion. Here's how to go about it:

1. Choose a central location

Depending on distance between family members, pick a central location within driving distance, ideally near a major interstate, or adjacent to a "hub" airport everyone can fly into with minimal stress and cost.

2. Decide on a focus

Your reunion will be all about family time, but will you spend it outdoors enjoying a common activity, in a city with access to museums and culture, or primarily indoors?

3. Decide on a budget

Before determining a destination and lodging option, it's essential to set a general budget. Will every family member be responsible for their own transportation and lodging? Will some costs be shared among the group? An informal poll among family members can be valuable at this stage.

4. Decide on lodging type

The cost and theme of a family reunion will vary based on the type of lodging chosen. Ask yourself whether your family will want to stay all together, or spread out in individual units or rooms. Do you want meals and activities to be included, or would you rather plan your own?

5. Think "large group" as you plan

Ask hotel or resort booking agents for a deal on booking multiple rooms, or for their group rate. Consider what lodging options are less likely to be at capacity during your reunion, to ensure you can get the space you need. For example, a ski resort has plenty of rooms (with discounts) during the fall, and a warm-weather golf resort will have extra space during the hotter months.

Determining a Family Reunion Timeline

Once you've decided where to go, what type of lodging would be best, and what type of activities family members would enjoy, it's time to start booking.

8-12 months out

Book lodging, depending on the popularity of the destination. Many lodging options have limited space for large groups, making early bookings essential. Be aware of the cancellation policy at your venue before making the decision to book. Send out reunion invitations to family members. Sending invites out now ensures invitees have enough time to plan and book travel.

Six months out

Buy airfare for domestic travel.

Three months out

Plan a daily itinerary of any activities or events. Three months is the standard amount of time needed by hotel or resort personnel you enlist, concierges, or tour operators.

One month out

Organize family members with meal lists, menus, or cooking duties.

Two weeks out

Email or mail driving directions, reservation numbers, or any other detailed information guests will need when they arrive.

Day of event

Greet family members and have a great time!

Planning Food, Dining, and Activities

Once you've determined where to go and where to stay, the next step in planning a family reunion is to organize activities and dining. To ensure your family members don't scatter to the wind (or become bored), keep them in the loop with the following hacks for organizing family members:

Make a meal list and share cooking duties

If your lodging option leaves the cooking (and cleaning) to you, share the load. After all, that's what family is for, right? Assign each night's main meal to a different family member. Decide ahead of time whether groceries will be bought together or separately.

Create an activity itinerary

Not every family member will have the same interests, but you're hosting a family reunion to be together, so plan at least one activity per day that everyone can enjoy together. This activity can be as simple as a family walk or as elaborate as a family photography session or scavenger hunt, depending on ages, mobility, and interests. Have additional daily activity options, which family members can join at will.

Book group tours and experiences

Book a class, tour, or experience that will be new (and accessible) to everyone in the group, such as a cooking class, bird-watching tour, or nature or historic walk.

Communicating With Family Members

Finally, it's essential to have strong communication with family members during the planning process as well as during the actual reunion. Use the following tools to aid communication:

Download resort or vacation rental company apps

Most resorts have their own app, which includes maps, walking tours, activities, and cost information. Some apps, such as vacation rental apps, even include secure messaging between home owners and renters.

Use HipChat or WhatsApp

Talk among family members for free both before and during the reunion, no matter what carrier or data plan is used. Family members must have a smartphone, however, to use these mobile apps.

Use TripIt to share vacation plans

TripIt can be used on a desktop or laptop computer or on a smartphone, allowing the trip planner to share important travel information, reservation numbers, and itineraries with select people.

Use a Facebook private group to share info

Provided family members use Facebook, a private group page can allow members to share photos, itinerary ideas, links, and lodging picks in a free-form way.

Enjoy your family reunion, and remember to take plenty of photos!

This article was originally published on Fix. It has been republished here with permission.

The post Absolutely everything you need to know to plan a killer family reunion appeared first on FamilyToday.