Time outdoors

Most of us spend most of the day indoors. Here is how much daylight your normal week actually gives you, and where you could add more.

Your details

Your usual week outside

4 h 30 min

outdoors a week, about 234 hours a year

Getting about on work days100 min
Lunch or break time outside50 min
Days off (up to 2)120 min
Daily average39 min
If 120 minutes of it were green spaceyou have the time for it

From October to March the sun in the UK is too weak to make vitamin D, so the NHS suggests a 10 microgram supplement. Daylight still helps your body clock and mood. The NHS jet lag page says natural light helps your body clock adjust, so getting outside in the day matters for sleep too.

The working

20 minutes getting about, 10 at lunch, 5 days, 60 on days off

Work days give (20 + 10) x 5 = 150 minutes, and two days off at 60 minutes add 120, so you are outside about 4 h 30 min a week, around 39 minutes a day and 234 hours a year.

Why daylight matters

Body clock, mood and vitamin D

Daylight, especially in the morning, helps set your body clock, which can make it easier to sleep at night; the NHS suggests going outside in daylight to help your body clock adjust after travel. From late March or early April to the end of September most people in the UK make enough vitamin D from sunlight. From October to early March the NHS suggests a 10 microgram supplement instead.

Finding more

Without changing your day

Get off the bus one stop early
Take calls on a walk
Have your morning coffee by an open door or on the step
Swap one indoor workout for an outdoor one

Read with care

What this cannot tell you

Measure light levelsA grey December morning and a June afternoon count the same here.
Tell you your vitamin D levelOnly a blood test can.
Replace sun safetyIn summer, cover up or use sunscreen before you burn.

Questions

Common questions

How much time outside do I need?

There is no official UK figure for time outdoors. Research on nature suggests around 120 minutes a week in green space helps wellbeing, and the activity guidelines ask for 150 minutes of moderate activity, which can be outside.

Can I get vitamin D from the sun in winter?

Not in the UK. The NHS says between October and early March we do not make enough from sunlight, so everyone should consider a 10 microgram supplement.

Does sitting by a window count?

Daylight through a window is brighter than indoor lighting, but outside is brighter still, and glass blocks the UVB needed for vitamin D.

Is the weekend counted?

Yes, for the days in the week you are not working, up to two of them.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If things feel heavy

You do not have to wait until things are bad to talk to someone. Your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night, you can text SHOUT to 85258, and for urgent help call NHS 111 and choose option 2. Call 999 if you or someone else is in danger right now.