Pay attention, office slaves of America: you need to get outside more. Maybe you’re a parks and recreation employee and spend much of your workday in the great outdoors, but for the rest of us, being tied to the desk for hours makes for an end of day experience that probably involves a couch or easy chair, a TV remote, and an adult beverage. There’s something to be said for spending some of your off hours moving through woodland trails, going to a local park with the kids, or even just taking a walk through the neighborhood. Just run through the below and ponder.

1. A number of studies have indicated that spending time outdoors can be a stress and anxiety reducer, an important benefit given how many of us deal with stress on a daily basis.

2. Mental fatigue can cause poor performance at work; it’s tough to be productive when you just can’t seem to focus. Nature can be a rejuvenating factor; a quick walk outside might be just the thing to sweep away the mental cobwebs.

3. Depression is becoming a more commonly diagnosed ailment, but time spent outside can be very beneficial for reducing the effects of depression, especially if the outdoor time involves exercise.

4. Preliminary studies suggest that time spent in the woods can boost the body’s production of cancer-fighting proteins, a benefit that can last for up to a week after leaving the woods. It can’t hurt, anyway!

5. Studies have shown that walks in the outdoors can actually boost your short-term memory. It appears you may receive a more potent boost if your outdoors is away from an urban environment.

You may not have a world-class view outside your office window, but if you can get to a park or wooded area, why not try some walking in nature? You may be surprised at how much better you feel!