How does outdoor activities enhance your health?

Outdoor activities are good for us and have sound positive effects on our health. We feel energized after a short break in the woods. We feel in awe when watching high tides in the ocean, and we feel victorious after climbing a mountain!

What is nature?

Have you ever felt a sense of peace and tranquility while hiking through a lush forest or standing atop a majestic mountain? Nature, in all its grandeur, offers more than just scenic beauty. It's a source of profound healing, a balm for the soul, and a catalyst for physical and mental well-being.

Nature, in its myriad forms, has been an integral part of human existence since time immemorial.

From the towering mountains to the vast oceans, from the lush forests to the arid deserts, nature encompasses the entire natural world, excluding human activity.

It's a complex web of interconnected systems, a delicate balance of life and non-life, where we find solace, inspiration, and a deep sense of belonging.

A growing body of studies has demonstrated that engaging with the natural environment, like walking in nature, is positively related to better emotional feelings and reduced anxiety and stress.

Many studies have shown some physiological effects of the forest atmosphere, on people, which includes various phytochemicals, like terpenes, mainly produced by trees.

Studies in recent decades have demonstrated that terpenes exert anti-inflammatory effects by inhibiting various pro-inflammatory pathways in ear edema, bronchitis, chronic obstructive pulmonary disease, skin inflammation, and osteoarthritis.

Chronic illness and sedentary lifestyle

Some countries like China, Japan, Australia, the UK, Canada, and the US are now using Nature prescription programs to address the high burden of chronic disease and increasingly sedentary and screen-based lifestyles.

40% percent of the population in the US has 2 or more chronic conditions such as hypertension, diabetes, and mood disorders. Additionally, obesity and depression are higher each year.

Many health behaviors during childhood, like a sedentary lifestyle and inadequate nutrition, contribute to the development of chronic disease in adulthood. Today's children are moving into adulthood with increasingly complex medical problems and needs.

Human sensories

We are multisensory, and the multiple contents of nature contribute to better health. We perceive more than visual stimuli in natural environments.

Natural sounds such as birdsongs facilitate the recovery process of the sympathetic nervous system. The aromatic scents of plants and flowers can be related to increased positive emotions of calmness and alertness.
Waterfalls, summer air, insects, birds' chants, and wildlife can ignite joy and happiness.
Nature-based physical activities such as hiking, walking, hunting, and fishing are positively associated with higher satisfaction levels, positive feelings, and lower depressive moods.

Benefits of going outdoors

Physical: Walking strengthens muscles in the legs, core, and back. It also increases bone density and reduces the risk of osteoporosis. Walking can help reduce or manage weight.
Mental health: Immersing yourself in nature has been linked to lower cortisol levels, the stress hormone. The serene and peaceful environment can help calm the mind and reduce anxiety. Exposure to natural light, particularly sunlight, can increase serotonin and vitamin D levels, both of which play a crucial role in regulating mood.
Cognition: Spending time in nature can improve attention, cognition, memory, and creativity. Additionally, exercise stimulates new brain cells in the hippocampus, which may help reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Cardiovascular health: Regular exposure to fresh air can improve lung function and reduce the risk of respiratory diseases. Also, physical activity in nature, such as hiking or walking, can increase blood circulation, which can help lower blood pressure and reduce the risk of heart disease.
Inflammation: Exposure to sunlight can increase vitamin D production, which is crucial for a strong immune system. Outdoor activities like walking, gardening, or hiking can reduce inflammation. Skeletal muscle contraction during physical activity stimulates the secretion of anti-inflammatory cytokines that can counteract this inflammatory status.
Microbiome Diversity: Spending time in nature can increase exposure to diverse microorganisms, which can increase your gut microbiome diversity. A healthy gut microbiome is linked to improved digestion, immune function, good sleep, and mental health.
Sleep: Regular evening walks can enhance the quality of sleep. Walking after dinner helps digest food, lowers tension and stress, helping you fall asleep faster and have a sound sleep.
Exercises: While exercising indoors can be great when you have less time to go out or on a rainy day, exercising in natural environments is associated with greater feelings of revitalization, increased energy, and decreased tension, confusion, anger, anxiety, and depression.
Isolation: Studies have shown that nature has helped people cope with isolation. Being in a quiet, calm place will induce self-reflection, recharge, and reconnect with the self.
Workplace: Your job can be a source of tremendous stress due to pressure, demands, or overburden. Poor relationships or lack of support at work can also be stressful. These factors can affect your well-being and health. Having your lunch in a neighboring park or walking in the evening can help you reduce stress and increase your mood, focus, and performance at work.
Spiritual: Nature can provide peace and connection to something larger than oneself. Observing the resilience of nature can inspire hope and optimism. This kind of emotional bond with nature is referred to as nature connectedness and can stimulate in us subjective happiness.
Self-esteem: Walking, hiking, or gardening can improve self-esteem. You feel great and proud after accomplishing a given activity. Activities involving physical touch of natural elements have been associated with higher levels of confidence, motivation, and focused attention among children.
Socializing: I've found that people say hello easily when we are in nature. Being in nature brings a sense of oneness and belonging compared to the city's busyness and individualized life. Joining a club or an organization that practices outdoor activities or joining your friends or family is an ideal time to socialize.

To recapitulate

As we've explored, nature, in all its splendor, offers benefits that extend far beyond its aesthetic appeal. From the tranquil forests to the bustling coastlines, the natural world provides a sanctuary for our minds, bodies, and souls.

By immersing ourselves in nature, we can reduce stress and improve mental health and physical well-being.

As we continue to navigate the complexities of modern life, it's imperative to prioritize our connection with nature. By consciously spending time outdoors, whether taking a walk during your lunch break, spending weekends in the mountains, or incorporating nature-based activities into your leisure time, we can reap the rewards of a healthier, happier, and more fulfilling life.
I love being in the nature. Mountains and rivers are my thing; I feel like they call my name! I've found the benefits of pain reduction, mental clarity, and mood improvement when I'm in nature.

You've the power to heal yourself, Githu