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Getting outdoors reduces our stress hormone cortisol and increases optimism and clarity, according to a study by scientists at the University of Michigan.
Take a walk around town, take a hike off the beaten path, have a picnic, or read a book. Getting outdoors has it's rewards. It's spring time and the sunshine awaits us to enjoy an activity with it and improve our well being. Even on a cloudy and less than ideal day, the benefits of outdoor activities hold significant depression busting factors, and the body will be thankful too!
Hiking in the Wichita Mountains Wildlife Refuge in Southwest Oklahoma
Just 20 minutes a day outside can improve our mental health and physical health when we engage in physical activities. In school and day care we make sure the children get at least 20 minutes of outdoor time a day. This activity is crucial for our well being even as adults, though we forget how much we really need it. Adult recess is needed!
Find a Green Space
Studies from the U.S. Department of Agriculture showed participants with serious depression received significant cognitive benefits and improvement in mood after a 50 minute walk in a natural setting relative to one in an urban setting. Pair a green space with water and the health benefits are enhanced! You can learn more about the study in the pdf below.
Little changes in habits help with long term well being.
Get into or start a walking or biking group with friends
Take a lunch break or dinner to a picnic spot
Take your office space or hobby outdoors if you work from home
Stand or sit in the sunshine for 5-10 minutes throughout the day
Find an outdoor game or sport to get involved with on a team
Read a book in a comfortable outdoor space
Take your kids to the park
Plant a garden or flower bed
Plan a day trip and hike some trails
Walk the shores of a local lake or be still and reflect
Look up at the stars
Take a swim or kayak a a local lake
Camp at a local campground
Parent/children Church Community outdoor field trips
Take Bible studies and support groups outdoors when possible
Clean the yard or help someone clean up their yard
What other ways can you imagine making getting outside enjoyable and a high priority for your health?
Healthy lifestyle changes are essential for improving well being. For example, if we trade or delay 45 minutes watching a television show or surfing social media for getting outside, we can experience tremendous benefits long term with our mood stability.
Let's discover why these small changes matter.
Evidence from research on nature based interventions of 952 studies showed that mental health improved across 98% of studies. Physical health improved 83% and cognitive health improved 75%.
This research also highlights there has been a renewed interest in "natural" therapies. Less intrusion and more affordable, living a lifestyle as a prescribed wellness treatment plan is becoming more in demand. Community activities, increased physical activity, being in nature, being among animals and practicing mindfulness are now common complimentary and alternative therapies in our culture.
Regularly exposing ourselves to green and blue natural surroundings, breathing in the fresh air, putting one foot in front of the other on new terrain, taking in movements and sounds of animals, and sharing a space with a trusted friend are all part of the new and old prescriptions for depression and mental health. Neuroscience is engaged and studies are abundant.
Start this week.
Being in nature is like having a practically free gym for the mind, body and spirit. Getting outdoors for better health is a resilience building practice we can incorporate into our lifestyle and reduce our stress, improve our self control, improve our cognitive function and overall feel better about life.
Take a moment to incorporate an outdoor activity into your lifestyle this week and tag us with @ #evenoneless to promote healthy physical lifestyles as a path to prevention.
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