Thrive Outside

Have you ever felt calm walking along Lakeshore Path or happier after a few sunny minutes on Bascom Hill? Research shows that spending as little as 10 minutes in nature and green spaces can pose several benefits for your mental, physical, and cognitive health.

Mental health benefits

Elevates your mood, reduces stress, and improves overall sense of happiness.
The natural environment can inspire new ideas and improve your problem solving skills.

Physical health benefits

Green and blue spaces encourages exercise.
Fresh air can help improve overall wellbeing and your immune system.
Spending time outside can help regulate your circadian rhythms leading to better sleep.

Cognitive health benefits

Taking breaks in nature can improve your memory retention and cognitive function.
Studies suggest that spending time outdoors can increase your productivity and concentration.

UHS has partnered with Lakeshore Nature Preserve to identify several spaces on campus where you can pause and reset. See the full map of spaces:

Where to Go

The locations below highlight a mix of large and small, outdoor and waterfront spaces. Click the map above to explore the full campus map of spaces.

Picnic Point

Picnic Point is home to six fire circles that are reservable for free. The .75 mile peninsula extending into Lake Mendota offers beautiful lake views and bird watching opportunities.

Alumni Park, Goodspeed Pier

Goodspeed Pier was brought to UW-Madison by the Wisconsin Alumni Association and is the perfect spot to lather on some sunscreen and sunbathe. Swimming is not permitted.

Allen Centennial Garden

Allen Centennial Garden features hundreds of plants and flowers, along with tools like a plant finder, spaces to relax, volunteer opportunities, and events.

The Botany Greenhouse

The Botany Greenhouse serves both as a learning laboratory and oasis of tranquility. The space features over 1,000 species of plants and seating to pause and reset.

Observatory Hill

As part of Lakeshore Preserve, Observatory Hill sits at the top of the hill where you will find stunning views across Lake Mendota and a large green space, perfect for picnics or sunshine naps.

UW Arboretum

Although the Arboretum is located off campus, it makes for the perfect bike ride featuring more than 17 miles of trails to hike, ski, and cycle on.

What to Do

Don’t let the colder months scare you away! Dress for the weather and don’t forget to put on sunscreen and bring water!

Picnicking

Pack your lunch, invite a friend, and step away from your phone for a while. Bring along a deck of cards to spark conversation, laughter, and a little friendly competition. Sharing a meal outdoors without screens creates space to connect, unwind, and fully enjoy the moment together.

Duration: 30-60 minutes

Benefit: Social wellbeing

Wildlife watching

Focus on an animal for 5–10 minutes. Notice how it moves, how it responds to sounds, light, or other animals, and how it uses its surroundings. Pay attention to small details like the rhythm of its steps, the way it pauses, listens, or searches for food. Observing wildlife with curiosity can draw you into the present moment, quiet mental chatter, and help you feel more connected to the natural world around you.

Duration: 10+ minutes

Benefit: Environmental awareness

Journaling, doodling, or sketching

Take a moment to write out your thoughts or find an object to sketch or doodle.

Duration: 10+ minutes

Benefit: Mental and emotional wellbeing

Grounding exercises

Try this simple 5–4–3–2–1 grounding exercise to reconnect with the present moment. Pause and take a slow breath. Then gently move through your senses:

5 things you see — Notice colors, shapes, light, shadows, or small details you might usually overlook.

4 things you feel — The ground under your feet, the breeze on your skin, the texture of your clothes, the warmth of the sun.

3 things you hear — Birds, distant traffic, rustling leaves, your own breathing.

2 things you smell — Fresh air, grass, food nearby, or even subtle scents you have to search for.

1 thing you taste — A lingering flavor, a sip of water, or simply the neutral taste in your mouth.

Move slowly and with curiosity. This exercise helps calm your nervous system and sharpen awareness.

Duration: 10 minutes

Benefit: Cognitive and emotional wellbeing

Stretching, meditating, and yoga

Stretching, meditating, and yoga have can offer a structured pause in your day by helping you slow your breathing, release tension, and calm your nervous system.

Duration: 10 – 20 minutes

Benefit: Mental and emotional wellbeing

Cloud watching

Pick a cloud in the sky and focus on it. As it slowly shifts, stretches, or fades, breathe deeply in through your nose and out through your mouth. Notice how the cloud changes shape without effort. Allow your breath mirror the same steady, unhurried movement. With each inhale, imagine creating space in your body; with each exhale, release tension or racing thoughts.

Duration: 10 minutes

Benefit: Environmental awareness and emotional wellbeing

Hiking, skiing, cycling, running, etc.

Pick a trail and your favorite physical activity. Fresh air, sunlight, and changing scenery can elevate your mood, reduce stress, and improve focus, making your workout feel more energizing and restorative than exercising indoors.

Duration: 20+ minutes

Benefit: Physical wellbeing

Reading and studying

Pick your favorite book or study for an upcoming exam in a green space. Being surrounded by nature while you read or study can improve focus and make studying feel less draining. Natural light, fresh air, and the calming scenery help refresh your attention, so you can stay productive while feeling more relaxed and balanced.

Duration: 30 – 60 minutes

Benefit: Cognitive wellbeing

Go outside in the morning for 5-10 minutes (15-20 minutes on overcast days). Sunlight within the first few hours of waking can help regulate your cortisol levels and circadian clock.
Add plants to your space to bring in more greenery. Plants can help lower stress, improve air quality, and caring for them can be therapeutic.
Open your windows in your space daily for 10 minutes. Fresh air can improve air quality and boost oxygen flow, helping improve focus and mental clarity.
Use sounds of nature (rain, waves, bird chirping, etc.) when studying and going to sleep.

More Opportunities to Thrive Outside

Ecotherapy Wellness Group

Reconnect with your mind, body and the natural world at the new 4-week ecotherapy wellness group. This group is designed to reduce stress and build self-awareness in nature. Learn more and sign up.

Every Monday in April at Picnic Point (fire circle #2) from 3-4:30pm

Nature Walk & Mindfulness

As part of Active Badger Day, three mental health providers will lead a small group along the Lakeshore Path, stopping at several spots for mindfulness activities. Snacks and giveaways will be provided.

Drop in at Bakke on March 5th from 12-1:30pm

Land Acknowledgement

UW-Madison occupies ancestral Ho-Chunk land, a place their nation has called Teejop (day-JOPE) since time immemorial. In an 1832 treaty, the Ho-Chunk were forced to cede this territory. Decades of ethnic cleansing followed when both the federal and state government repeatedly, but unsuccessfully, sought to forcibly remove the Ho-Chunk from Wisconsin.

We acknowledge the circumstances that led to the forced removal of the Ho-Chunk people, and honor their legacy of resistance and resilience. This history of colonization informs our work and vision for a collaborative future. We recognize and respect the inherent sovereignty of the Ho-Chunk Nation and the other 11 Native Nations within the boundaries of the state of Wisconsin.

Thank you to our partners!