Podcast Summary:

Post Reports – “Why going outside is good for you, even when it's freezing”
Published January 24, 2026 | Hosted by Maggie Penman

Episode Overview

This episode of Post Reports explores the mental and physical health benefits of spending time outdoors, even during frigid winter months. Reporter Maggie Penman teams up with leading psychologists—Dr. Jessica Magidson, Dr. Heidi Schreiber Pan, and Dr. Mickey Moskowitz—to discuss research on nature’s impact on well-being, the growing trend of outdoor therapy, Scandinavian approaches to winter, and practical advice for making the most of cold-weather nature experiences. The episode interweaves expert insights, personal stories, and actionable tips for listeners who may be hesitant to step outside when it's cold.

Key Discussion Points & Insights

1. Setting the Scene: The Reluctance to Go Outside (00:03–01:00)

• Maggie Penman begins by sharing her own hesitation to go outside during the unusually cold DC winter, despite knowing it’s good for her.
• Dr. Jessica Magidson, a clinical psychologist and outdoor therapy advocate, joins Maggie for a walk, setting the experiential tone of the episode.

2. Why Outdoor Therapy? Therapist & Patient Benefits (01:00–01:53)

• Dr. Magidson describes her shift towards integrating nature into mental health care, citing both client and therapist burnout as motivators.
  • Quote: “As humans, we spend, it’s 93% of our lives indoors… It obviously didn’t used to be like that, and we’re not meant to be like that.” (Jessica Magidson, 01:41)

3. Research on Nature and Mental Health (03:08–04:53)

• Time in nature is correlated with stress reduction (lower cortisol), better sleep, and improved mood.
• Combining nature with physical activity amplifies benefits.
  • Quote: “Even at small doses, being able to really kind of regulate our body’s response to stress, it helps us sleep better. And it can also have direct effects on improving our mood as well, especially when you compare it with things like we’re doing now. Walking or exercise can kind of almost double the impact.” (Jessica Magidson, 03:08)
• Attention Restoration Theory: Nature provides “soft fascination”—it gently captures attention and gives the brain a restorative, mindful pause.
  • Quote: “We’re able to still have a conversation. We’re able to have more creative thoughts by having part of our attention captured by the natural beauty...” (Jessica Magidson, 04:05)

4. How Much Nature is Enough? (04:53–05:18)

• Research shows just 10 minutes outside can noticeably improve mental health—even for those who don’t enjoy it.
  • Quote: “Even 10 minutes of time outside or 10 minutes in nature can make an impact on our mental health.” (Jessica Magidson, 04:53)

5. Embracing Winter, Scandinavian Style (06:31–07:12)

• Dr. Heidi Schreiber Pan highlights Scandinavian attitudes:
  • Frei Luftlieben: Going outside daily, regardless of weather.
  • Hygge: Making your indoor time cozy and comforting after being outdoors.
    • Quote: “The happiest people on this planet are the Scandinavians… They have this whole way that they embrace winter… Go outside every single day for at least 10 minutes, no matter the weather.” (Heidi Schreiber Pan, 06:31)

6. Nature Therapy: History and Practice (07:12–10:40)

• Dr. Schreiber Pan’s research found a disconnect: many therapists relied on nature for their own well-being but didn’t extend this to clients.
  • Quote: “The common denominator was the natural world. People went to the beach or… sat by open water… Do you bring this to your clients? And people said no.” (Heidi Schreiber Pan, 08:15)
• She founded the Center for Nature Informed Therapy during the pandemic to train others, but notes only a small percentage of therapists practice it, citing limited training and preconceptions about what counts as “nature.”

7. Redefining Nature: It’s Not Just National Parks (10:40–11:13)

• Dr. Schreiber Pan and colleagues encourage recognizing city parks and small green spaces as valid, accessible “nature.”

8. Outdoor Therapy in Action: Real-World Benefits (12:35–13:20)

• Dr. Mickey Moskowitz reports that even a single walk with a patient can empower them to seek nature independently.
  • Quote: “Sometimes just that first session, we go for the walk and patients are like, Wow, I didn’t know this trail was here. And this is so beautiful. This feels so great. This is totally something I can do on my own.” (Mickey Moskowitz, 12:52)

9. Nature and Mindfulness: Making It Accessible (13:20–14:58)

• Mindfulness is easier and more natural for many people outside.
  • Quote: “When you’re outside, and this I love doing with patients… you’re doing a mindfulness practice… But it’s not hard work. It’s just so accessible and feels so good and so helpful and healthy.” (Mickey Moskowitz, 13:59)
• The team demonstrates a simple mindfulness exercise: noticing one beautiful thing in nature.

10. Practicalities of Outdoor Therapy (15:48–17:03)

• New guidelines stress the need for liability insurance, first aid, and clear informed consent about privacy and logistics.
• Therapists and clients prepare for possible encounters with others and decide together how to handle them.

11. Therapist & Client Rejuvenation (17:03–17:38)

• Outdoor sessions are energizing and restorative for therapists, too.
  • Quote: “The days that I have a walking session, I am just so much more alive. I’m so energized. My mood is just totally different.” (Mickey Moskowitz, 17:03)

12. Why Isn’t Outdoor Therapy More Common? (17:38–18:23)

• The approach is new and faces logistical and institutional inertia—but psychologists believe it holds huge promise for the future.
  • Quote: “When we get locked into these really rigid ideas of doing things one way because that’s how we’ve done it... we lose sight of what’s actually helpful for our clients.” (Mickey Moskowitz, 17:57)

Notable Quotes & Memorable Moments

• “As humans, we spend, it’s 93% of our lives indoors.”
  — Jessica Magidson (01:41)

• “Even if you don’t like it, you still experience the cognitive benefits.”
  — Jessica Magidson (04:53)

• “The happiest people on this planet are the Scandinavians… They have this whole way that they embrace winter... Go outside every single day for at least 10 minutes, no matter the weather.”
  — Heidi Schreiber Pan (06:31)

• “Sometimes just that first session, we go for the walk and patients are like, Wow, I didn’t know this trail was here... This is totally something I can do on my own.”
  — Mickey Moskowitz (12:52)

• “When you’re outside... you’re doing a mindfulness practice... But it’s not hard work. It’s just so accessible and feels so good and so helpful and healthy.”
  — Mickey Moskowitz (13:59)

• “The days that I have a walking session, I am just so much more alive. I’m so energized. My mood is just totally different.”
  — Mickey Moskowitz (17:03)

Timestamps for Important Segments

• 00:03 – Maggie Penman sets out for a winter walk with Dr. Jessica Magidson
• 01:41 – Shocking stat: 93% of our lives spent indoors (Jessica Magidson)
• 03:08 – Research on benefits: Stress reduction, sleep, mood (Jessica Magidson)
• 04:05 – “Attention restoration” and “soft fascination” concepts
• 04:53 – Just 10 minutes in nature makes a difference (Jessica Magidson)
• 06:31 – Scandinavian secrets: Frei Luftlieben & hygge (Heidi Schreiber Pan)
• 08:15 – Disconnect: Therapists don’t use nature with clients (Heidi Schreiber Pan)
• 10:07–10:40 – Nature therapy is rare due to training and misconceptions
• 12:52 – Patient transformations during outdoor therapy (Mickey Moskowitz)
• 13:59 – Nature makes mindfulness easier and more enjoyable (Mickey Moskowitz)
• 15:48 – Logistics of outdoor therapy & new APA guidelines
• 17:03 – Therapist benefits: Feeling more alive and energized (Mickey Moskowitz)
• 17:57 – Call for diversity in therapy delivery models (Mickey Moskowitz)

Takeaways & Practical Tips

• Even a short time outside is beneficial, regardless of weather or mood.
• Mindfulness and stress reduction practices can be naturally integrated into walks as simple as noticing a color or sound.
• You don’t need wild landscapes—urban parks and green spaces count.
• If you’re a therapist or patient, discuss privacy and logistics in advance for outdoor sessions.
• Borrow from Scandinavian traditions: create comfort after braving the elements.
• The trend is growing, and new guidelines and training are emerging for clinicians.

This episode is a refreshing deep-dive into why braving the cold for a walk is not only tolerable—it’s transformative for your mind and body. The journalists’ and experts’ warmth makes this as cozy as a mug of cocoa after a wintry stroll.