Summer is in full swing, and many Americans are enjoying the great outdoors, or are they? Dr. John La Puma, a board-certified physician, professionally trained chef, and regenerative organic farmer, says they are not, according to the Environmental Protection Agency (EPA). The Indoor Air Quality Exposure and Characterization Research report from January 2026 says that Americans spend 90% of their time indoors, which is unhealthy. Americans spend 22 hours in enclosed environments, which leaves only two hours a day to do outdoor activities and get that much-needed natural sunlight. La Puma says that research shows a minimum of 120 minutes, but optimally 300 minutes of intentional outdoor engagement are needed per week to produce measurable health benefits.
Americans spend 86% of their day in buildings and 7% in vehicles, leaving just 7% of the time actually outside, where they should be spending more time. It may be surprising to a culture that is obsessed with health, diet, and fitness. However, when you crunch the numbers, most Americans eat, work, exercise, and then go to bed every night inside their residences. That does not leave adequate time for them to get the much-needed sunlight on their faces and fresh air, which is required daily.
Why is spending this much time inside a problem?
Staying indoors over 90% of the day is not healthy because levels of pollutants frequently can exceed those found outdoors, according to the EPA’s report. Some examples of indoor pollutants are building materials, personal care products, and cleaning products. These indoor pollutants can lead to a variety of health effects, including respiratory problems and worsening of asthma. A person’s sleep, metabolic health, mental health, and cardiovascular health. Staying indoors too much has negative effects on bone density, immune function, mood regulation, and cancer risk, according to the research.
Some people may think that Americans spending a majority of their lives indoors leads to physical inactivity. However, this is not entirely true. Many people still work out at home or at the gym, but the issue is that they are doing it indoors and not outdoors. Being exposed to artificial light for consistently long periods of time can accelerate metabolic disease, immune dysfunction, and cognitive decline simultaneously. La Puma calls this the Indoor Epidemic, which can produce what he calls Digital Obesity, the neurological and physiological consequence of consuming too much ultra-processed time indoors, on screens, in artificially lit environments that overstimulate the brain while starving the body of what it actually needs. Chronic disease clusters, including metabolic syndrome, type 2 diabetes, cardiovascular disease, and depression, all show higher prevalence in people who spend a majority of their time indoors than outdoors.
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The solution is easy: Get outside more
Most people may think that the cure or the solution to any problem may unattainable, especially when it comes to health. However, in this case, it is not that difficult. Just spending time outdoors for a small amount of time per week can lead to a healthier life. The research says that individuals who spend a minimum of two hours per week in nature have a 23% lower risk of all-cause mortality, just by spending time outside. The research also included a wide range of health benefits from being outside, including the fact that natural light exposure regulates melatonin and cortisol rhythms.
How much time should people spend outside each day?
The cure to spending too much time outside is simple: get outdoors more, and it doesn’t involve spending hours in the sunlight and fresh air; just minutes a day can have a positive effect. Americans are always on the go, and finding time to add anything more to their schedule can sometimes seem overwhelming. However, it is not as difficult as it may seem.
“Imagine waking up clear. Energy that builds through the day instead of fading by noon. Sleep that actually repairs you. This is what 17 minutes outside does to your biology,” La Puma said on his website.
The problem with Americans spending so much time indoors isn’t Americans, it’s the system they live in. They are consistently indoors for work, school, and their lifestyle, which forces them to be inside. The solution is spending quality time outdoors, not more time. In a culture built around staying inside, that may be the hardest part.
La Puma founded Chef Clinic, co-created the popular ChefMD brand, and partnered with co-author Dr. Michael Roizen and RealAge to teach the first Culinary Medicine course in a U.S. medical school, now taught in 80% of U.S. medical schools. He is a New York Times best-selling author, with over 1 million books in print; he has hosted four PBS specials and co-hosted Lifetime TV’s Health Corner for five years and 120 episodes. Founder of EcoMedicine.org, he is on a mission to add nature-as-medicine to readers’ skill sets to live longer, healthier, and better. He is also a 3x TEDx / TEDMED speaker, Board-certified internist with 30 years in practice, Pioneer of Culinary Medicine now in 80% of US medical schools, author of Indoor Epidemic (Wellness Imprints, 2026), and TEDx talk Longer by Nature, 2,200 peer-reviewed studies.
