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Want to feel healthier, happier and more peaceful? Add a daily dose of nature to your routine.

Most of us spend too much time in front of screens and too little time outdoors. It’s time to fall (back) in love with nature! The David Suzuki Foundation challenges you to spend 30 minutes a day in nature for 30 days to kick-start a nature habit that lasts all year-round.

Our goal is simple: to reconnect human beings with nature for the sake of their health and mental well-being. Check out the latest research and tips for fitting in some green time every day. We also offer toolkits for schools and workplaces so you can inspire your community to join you outside.

Start today. Join us in taking the 30×30 Nature Challenge, so we can reap nature’s benefits together.



When you love nature, nature loves you back.

A growing chorus of scientists and researchers agree: time spent in nature makes us happier, healthier and less stressed. It increases creativity and lowers risk of heart attacks. It even makes us nicer, more empathetic humans, with more meaningful relationships and increased community involvement.​

Evidence shows that being regularly immersed in a natural setting, like a park, wetland or woodlot, reduces blood pressure, anxiety and stress levels and boosts immunity. Simply having a view of nature leads to faster patient recovery times in hospitals and higher job satisfaction and increased concentration in office workers. Outdoor exercise increases energy levels and reduces anger, depression and obesity.

For children, studies show that time outdoors, especially unstructured time in more natural settings, can increase curiosity, creativity and problem solving ability. It also improves their physical fitness and coordination and reduces symptoms associated with attention deficit disorder. It can even reduce the likelihood of needing glasses for near-sightedness.

Studies also demonstrate that nature can have profound effects on entire neighbourhoods or communities by improving job and life satisfaction of residents and aiding community cohesion and identity. It can even reduce violence and bridge the gap in health between high and low-income communities.

Given this amazing array of benefits and our increasing urbanization and isolation from nature, it is essential that we reframe our traditional view of nature as a place for leisure and sport towards one that emphasizes a full range of physical, mental, and social health benefits.



Busy, high-tech lifestyles take a toll on staff: reduced productivity, lower job satisfaction and higher rates of absenteeism. But there’s an easy prescription for healthier, more creative workplaces: a regular dose of nature.

We want to feel happy and productive at work, not stressed and irritable. The 30×30 Nature Challenge for Workplaces is a simple and positive way to support health and mental well-being in your organization.

Register your workplace and get the official 30×30 Workplace Toolkit for tips, resources and fun workplace activities to engage your colleagues.

Plus, you’ll also receive an exclusive resource from Interface on biophilic design to help you create a greener, more beautiful work environment.

Let’s fall (back) in love with nature! See you outside.


30×30 At School

Children today spend less time outdoors than any generation in human history. North American kids spend on average six hours each day in front of the TV or computer and less than an hour outdoors.

Time in nature can reduce stress and symptoms of attention-deficit disorders while boosting immunity, energy levels and creativity. Plus, children who spend time in nature are far more likely to protect it later in life.

The message is clear—kids need nature! And so do teachers.

If you’re a teacher or school administrator, register your school or classroom and get the 30×30 Challenge School Toolkit. It’s full of tips, resources and activity ideas to help you engage your students and colleagues.

Let’s fall (back) in love with nature! See you outside.


30×30 FAQs

What is the 30×30 Nature Challenge?

Since 2012, the David Suzuki Foundation has invited Canadians and people around the world to join the 30×30 Nature Challenge. Tens of thousands of people have been inspired to spend 30 minutes outside each day for 30 days. Join us in cultivating the nature habit!

When does the Challenge start?

You can start your 30×30 Challenge any time. Check out the daily tips for motivation. You can also download the school and workplace toolkits to inspire your community to join you in cultivating the nature habit.

Can my workplace/school do the 30×30 Challenge?

Yes! Register online and get our free toolkits for workplaces and schools. They’re full of tips and activities, as well as ideas for getting your colleagues involved. Once you download your kit, you’ll receive regular updates to support you in engaging your community.

Where can we find nearby nature?

Nature isn’t a destination—it’s literally in your backyard. Green space is as close as your neighbourhood park or garden. Community gardens, trails, ravines and beaches are often a short diversion from your daily route. Birds, bees and other critters are always nearby. You just have to take time to watch and listen.

What counts as “time in nature”?

Good question! It’s simple: time in nature is about getting outside and taking time to notice and connect with the non-human life around you.

Time in nature is not always the same as being outside — most busy city thoroughfares aren’t very green or calming. But the good news for urban dwellers is that even small green spaces are beneficial if you relax and pay attention to nature when you’re there. We recommend putting your electronic devices away so you can use all your senses to listen for bird song, breathe fresh air and watch for local wildlife.

Can you give us some ideas for spending 30 minutes in nature during the workday?

Check out our Daily Tips and be sure to join David Suzuki on Facebook to see how others are getting their daily doses of nature.

I don’t live in Canada. Can I still participate?

Yes! Thousands of people from all over the world participate each year. Share your pictures and stories — we’d love to hear how you spend time in nature!

I missed a day – can I still participate in the Challenge?

Of course! The Challenge isn’t about being perfect. We want to encourage everyone to get outside and enjoy nature more often. Little by little, you can cultivate the nature habit.


Daily Tips

Notice Seasonal Colours
Build an Inukshuk
Find Wildlife
Watch for Winter Wildlife
Get Snow Creative
Play Pond Hockey
Build a Snow House
Get Dazzled
Go Snowshoeing
Just Do It
Exercise Outside
Cloud Watch
Eat Alfresco
Walk A Dog
Start A Natural Collection
Colour Outside The Lines
Take A Hike
Cultivate Mindfulness
Take Care
Jump In Mud Puddles
Get Happy
Enjoy The Rain

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