Does Sitting Outside Count? Easy Ways to Get Outdoors Without Exercising

Yes, sitting outside counts when your goal is to spend more time outdoors.

You do not need to walk, exercise or complete a particular number of steps. Reading on a balcony, drinking coffee on a front step or sitting on a park bench can all contribute to an outdoor-time goal.

However, sitting outside and exercising outside are not the same activity. Sitting can provide daylight, a change of surroundings and possible contact with nature, but it does not replace physical activity.

This guide explains what can count as outdoor time and provides simple options for days when you do not want to exercise.

Outdoor time and exercise are different goals

It helps to decide exactly what you want to track.

If your goal is to spend a chosen number of minutes outside, a seated outdoor activity can count. If your goal is to complete moderate-intensity physical activity, sitting would not meet that goal.

A brisk outdoor walk may contribute to both outdoor time and physical activity. Sitting outside contributes only to the outdoor-time goal.

Neither activity needs to compete with the other. You can include movement on some days and choose a quieter outdoor break on others.

For more non-fitness options, read Outdoor Activities That Do Not Feel Like Exercise.

Why might you choose to sit outside?

Walking or another physical activity may not be what you need or want every day.

A seated outdoor break can be useful when:

• you have a low-energy day
• you have already completed other physical activity
• you want a quiet break rather than a workout
• your mobility makes walking difficult
• you want to read, journal or complete a hobby
• you only have access to a balcony, patio or small outdoor area
• you want to spend time with someone outdoors
• you are trying to make leaving the house feel easier

The purpose of a flexible outdoor challenge is to make outdoor time fit your circumstances rather than requiring the same activity from everyone.

Where can you sit outside?

You do not need a large garden or access to a remote natural area.

Possible locations include:

• a balcony
• a patio or terrace
• a front step or porch
• a garden chair
• a park bench
• a courtyard
• an outdoor café
• a sheltered outdoor area
• a bench near your workplace
• a quiet place along a walking route

Choose a location where you feel safe and where sitting is permitted. Your nearest practical option may be more useful than a more impressive location that requires travelling.

Does a balcony or covered outdoor area count?

A balcony, porch, terrace or covered outdoor space can count because you are still physically outdoors.

A covered area may be particularly useful during light rain, strong sunshine or other conditions that make an exposed location uncomfortable.

You can decide the exact rule for your own challenge, but keep it consistent. If you count a covered balcony on one day, it should also count on another.

Does sitting beside an open window count?

Sitting beside an open window can provide airflow and some daylight, but you are still inside the building.

If your challenge is specifically to spend time outside, an open window would not normally count. Stepping onto a balcony, porch, terrace or another outdoor area creates a clearer boundary.

Your personal circumstances may require a different rule. If going outdoors is temporarily unsafe or inaccessible, adapt the challenge in a way that works for you rather than taking an unnecessary risk.

Does sitting in a car count as outdoor time?

Sitting inside a closed car is generally still an indoor activity, even though the vehicle is away from home.

For a clear Get Outside challenge, count time spent outside the vehicle rather than time spent driving or sitting inside it.

You could park somewhere suitable and sit on a nearby bench, take a short outdoor break before entering your destination or spend a few minutes outside after returning home.

What can you do while sitting outside?

You do not have to sit without any activity unless that is what you want.

Here are some simple options:

1. Drink something

Take your coffee, tea, water or another drink outside.

This works well because it moves an existing activity outdoors rather than adding another task to your day.

2. Read

Take a book, magazine or e-reader to an outdoor seat.

You could use a chapter, a set number of pages or a timer to give the break a natural ending.

3. Listen to an audiobook or podcast

Choose something you enjoy and listen while sitting outside.

The audio gives you a reason to remain outdoors without requiring physical effort.

4. Journal

Write about your day, make a list or record something you notice around you.

You do not need to follow a special journaling method. Your normal writing routine can simply happen outside.

5. Sketch or doodle

Bring paper and a pen or pencil outdoors.

You could draw something nearby or doodle without trying to create a finished piece.

6. Work on a portable hobby

Try knitting, crochet, lettering, puzzles or another hobby that requires only a few items.

Keep the setup simple so that preparing the activity does not take longer than the outdoor break.

7. Make a personal phone call

Call a friend or family member while sitting outside.

Choose a place where you can speak without disturbing others and keep private conversations private.

8. Listen to your surroundings

Leave your headphones inside and notice the ordinary sounds around you.

You might hear birds, traffic, wind, voices or activity in the neighbourhood. You do not need to analyse what you hear.

9. Watch the sky

Look at the clouds, light, weather, sunset or stars.

This provides a simple focus without requiring equipment or a planned activity.

10. Eat a snack or meal

Take breakfast, lunch, dinner or a snack outdoors when conditions allow it.

You can use your own outdoor space, an outdoor table or a suitable public bench.

11. Spend time with someone

Invite someone to sit outside with you instead of always meeting indoors.

You could have a conversation, drink something together or enjoy a simple outdoor meal.

12. Observe seasonal changes

Notice plants, weather, light or other signs of the current season.

Returning to the same place can make gradual changes easier to notice.

Does sitting outside provide the same benefits as walking?

No. The activities overlap in some ways but are not equivalent.

Both can provide outdoor daylight and a change from indoor surroundings. Both may include contact with a natural environment when they take place in a park, garden or another green space.

Walking also involves physical activity. The physical benefits associated with movement come from the activity itself and should not be attributed to sitting.

This is why it is useful to describe your goal accurately. You are tracking outdoor time, not automatically tracking exercise.

Learn more about these differences in What Are the Benefits of Spending Time Outside Regularly?.

How long should you sit outside?

There is no universal number of minutes that everyone must spend sitting outdoors.

Choose an amount that fits your schedule, starting point and local conditions. Your daily goal could be 5, 10, 20, 30 or another number of minutes.

If you are new to intentional outdoor time, begin with an amount that feels easy enough to repeat. You can increase the target during a future challenge if you want to spend longer outside.

Read How Much Time Should You Spend Outside Each Day? for help selecting your goal.

Can you divide seated outdoor time into shorter breaks?

Yes. Your daily outdoor goal does not need to be completed all at once.

A 20-minute goal could include:

• 5 minutes with a morning drink
• 10 minutes during lunch
• 5 minutes after work

Shorter breaks may be more practical during a busy day or uncomfortable weather.

If several breaks are difficult to remember, choose one predictable outdoor period instead.

Make your outdoor seat easier to use

Reduce the preparation required before sitting outside.

You could:

• keep a suitable chair ready
• leave a blanket near the door
• place your book or hobby somewhere visible
• choose a shaded or sheltered location
• keep your outdoor clothing easy to reach
• prepare a drink before your planned break

The space does not need to look perfect. It only needs to be safe, accessible and easy enough to use regularly.

Connect sitting outside to an existing routine

Choose something that will remind you to begin.

For example:

• After making coffee, I will take it outside.
• When my lunch break begins, I will sit outdoors.
• After work, I will read outside for 10 minutes.
• After dinner, I will take a drink to the balcony.

A familiar action can provide a more reliable reminder than waiting until you happen to think about going outside.

Read How to Build a Daily Outdoor Habit That Fits Your Routine for more help creating this connection.

Use seated outdoor time on busy workdays

A seated outdoor break can fit into a workday without requiring time to change clothes for exercise or travel to another location.

You could eat lunch outdoors, take a suitable call outside or sit with a drink after closing your computer.

Remote workers can find more ideas in How to Get Outside More When You Work From Home.

If forgetting is the main problem, use How to Remember to Get Outside During a Busy Day.

Adapt seated outdoor time for winter

Sitting still can feel colder than walking because you are producing less body heat.

During winter, you may need warmer layers, a sheltered location or several shorter outdoor periods. A warm drink and an insulated seat can make a brief break more comfortable.

Return indoors if you become uncomfortably cold, wet or numb. Postpone the challenge when local conditions are unsafe.

Read How to Spend More Time Outside in Winter for seasonal planning and safety guidance.

Choose safe and comfortable conditions

Check the weather, temperature, air quality and ultraviolet level when relevant.

Depending on conditions, use shade, suitable clothing, water and sun protection. Avoid remaining outside during severe storms, extreme heat, dangerous cold or poor air quality.

If you have a health condition that affects your ability to tolerate heat, cold or outdoor air, follow guidance from your healthcare professional.

The challenge should be adapted to support your routine rather than requiring you to remain outside under unsafe conditions.

Track your outdoor minutes instead of exercise

The 30 Day Get Outside Path allows you to choose how many minutes you want to spend outdoors each day.

You do not need to record steps, distance, speed or calories. Complete one circle whenever you reach your chosen outdoor-time goal.

Your daily action is:

Spend your chosen number of minutes outside and complete one circle when you reach your daily goal.

For the complete challenge, read How to Spend More Time Outside: A Simple 30 Day Challenge.

Start with a simple seated outdoor break

Choose an outdoor place close to home. Take a drink, book, hobby or nothing at all. Set a realistic number of minutes and allow the time to count without turning it into a workout.

If you want more variety, explore 25 Easy Ways to Spend More Time Outside.

Begin your 30 Day Get Outside Path and build your routine one outdoor break at a time.

Explore the complete Get Outside printable collection for more outdoor challenges and trackers.