Outside time is life. The health benefits of spending time outdoors—every single day—are long-lasting and, in reality, easy to achieve.
A simple walk to your nearest forested area could offer you a clear and positive headspace, help fight the blues, improve memory, enhance sleep quality, supply endorphins with movement and even reduce stress and improve overall physical health.
Stepping outside looks different to everyone. Walking the dog to get the mail, finding a peaceful perch in nature, a social jog, weeding the garden, or maybe something a bit more adrenaline-pumping like cold-water swimming. All of these pursuits get you outside and lead to a healthier, joy-filled you.
But WHY…?
“Outside” sounds a bit like a miracle pill, doesn’t it? So why exactly does it work so well? Science pinpoints the role of vitamin D.
Harvard Medical School states, “Studies suggest that this vitamin (D) helps fight certain conditions, from osteoporosis and cancer to depression and heart attacks.”
More studies from the University of Pittsburgh report that spinal surgery patients experienced less pain and stress and took fewer pain medications when exposed to natural light. That magic of natural light we all crave is present even on dreary days, along with fresh air supplied by the wide variety of greenery just waiting for you in the outdoors. Translation: bad weather, same benefits.
New research from the University of East Anglia, as stated on ScienceDaily.com, “We found that spending time in, or living close to, natural green spaces is associated with diverse and significant health benefits. It reduces the risk of type II diabetes, cardiovascular disease, premature death, and preterm birth. It increases sleep duration.”
Furthermore, research at the University of Essex reported that “just five minutes of green exercise resulted in improvements in self-esteem and mood.”
Fresh air and endorphins seem to work wonders together. It’s no surprise to us by now that endorphins can chemically alter our mood for the better, but doing that while breathing fresh air AND getting a dose of vitamin D? Nothing compares.
Spending time outdoors has also been shown to reduce ADHD symptoms in children.
What about other cognitive benefits? University of Michigan students performed a memory test. One set of students indoors and another set outdoors. No surprise here, but the outdoor tests performed much higher, proving a strong correlation between outdoor time and better focus for all minds.
OK, Fine, But HOW?
Going outside for twenty minutes may not sound hard unless you have no objective. Try one of these approaches to ease into the habit of spending more time with Mother Nature.
1. Make it Social
Want to reconnect with a friend? Do it on a patio (especially in these times of social distance catch-ups). Better yet, do it while walking with coffees. Or in a park, on the beach, over a hike, in the water for a surf. Whatever locale you choose, elevate your hang out routine by bringing it outside. You’ll usually remember an outdoor escape more than an indoor catch-up over wine.
2. Make it Sweaty
Nothing is as sweet as a sweaty endorphin high, topped with a sense of accomplishment (regardless of the inclement weather patterns). Yes, that’s right, we’re saying that the weather doesn’t have to keep your sweaty endeavours indoors.
We get it; we don’t want to do yoga in the freezing cold either, but how about shovelling the driveway? Going for a run, snowshoe, cross-country ski or hike? Think outside of the typical “exercise box” and impress yourself with getting outside for your cardio. You’ll never regret squeezing in a little sweat and a natural high.
3. Make it Creative
Take your camera, paintbrushes or note pad for a stroll and record what inspires you. Make a visual impression of where your thoughts take you, what you visually absorb, or how you feel. Just let your mind and creative tool-holding hand wander and dare to see what happens.
4. Make it Productive
Need a renewed sense of accomplishment? Walk the dog, run errands on foot, walk the kids to school, weed the garden, wash the car…you get the gist here.
5. Make it Mindful
Find stillness away from the busy happenings of your usual indoor involvement. Walk away from the visual to-do lists you’re surrounded by and map out time for yourself.
For some, this could look like yoga in the park. For others, it’s solitude in a quiet place with just you and your breath. New to searching for mindfulness? Try a meditation app like “Calm” while in a seated outdoor setting.
Spending time outside is an easy ask when it’s beautiful outside, and often a big ask when it’s thirty below. Bottom line: getting outside is always worth it.
Next time you’re gazing out your window, questioning whether to go outside or not, remember there’s a long list of benefits just waiting to reward you for your efforts. And these benefits will last much longer than 20 minutes spent outside.
Remember how excited you were as a kid to go play outside? Channel your inner child by embracing the outdoors, starting with today.
