If you knew there was something you could do that would improve your physical and mental health — and it was free and enjoyable — wouldn’t you want to do it?

Well there is, and you can: It’s getting outdoors!

Something as simple as being outside can improve your frame of mind. Seeing the world around you — clouds, birds, children and adults — can help you refocus away from yourself, which is helpful for anyone struggling with depression and anxiety. Brief interactions with storekeepers and neighbors can also lift your mood.

Daylight has its own valuable benefits: It has been shown to elevate mood and improve sleep at night. It sets the body’s circadian rhythm, which can lead to more restorative sleep. Sunlight also increases vitamin D production, which improves the body’s immune response so you can better fight colds and other illnesses.

To reap even more rewards, get moving! Walking, hiking, biking, swimming, doing your own workout outdoors or using the equipment at your local park are all great ways to get exercise and improve bone density and cardiac health. Studies also show that walking (or other exercise) within a half hour of eating a meal lowers your blood sugar and risk of developing diabetes.

Are there forms of exercise or outdoor sports you’ve been wanting to try? Now that the days are longer and the weather has warmed up, consider an outdoor adventure like kayaking or hiking in a state park, joining a birding group, learning to play soccer, or gardening. Whatever activity piques your interest, check it out and see how you like it!

After your workout, you can lounge in the grass or on a park bench, read a book or just take in the everyday dramas playing out all around you.

You can contact the Member Assistance Program Monday through Friday at 212-701-9620 or MAPinfo [at] uft [dot] org (MAPinfo[at]uft[dot]org) to speak to a licensed clinician. For urgent assistance, call the UFT Helpline, available year-round 24/7, at 866-UFT-FOR-U (866-838-3678).