benefits of being outside
Stepping outside into nature is a beautiful, proven, and free way to benefit overall health! My favorite thing about being outdoors is that no moment is the same as another; every time I step outside, it is a unique and special opportunity to connect with the world around me. Keep reading to learn more about how being outside supports overall wellness and some fun ways to spend time outdoors during different times of the year!
Wellness benefits of the great outdoors…
It helps you get vitamin D:
Vitamin D (“the sunshine vitamin”) is a vital nutrient for overall health. It is crucial for our bones, blood cells, brain function, and immune system. Vitamin D helps the body absorb and retain calcium and phosphorus. The body needs sunshine to make vitamin D. So get outside and spend some time soaking up the sun!
It supports your natural circadian rhythm:
A circadian rhythm is the body’s biological 24-hour internal clock. Our body’s circadian rhythm affects hormone release, sleep and wake, eating habits and digestion, body temperature, etc.
Circadian rhythmicity is influenced by light and dark. Exposure to sunlight, especially in the morning, helps to regulate the circadian rhythm and, therefore, regulates cyclical hormone production (such as cortisol, melatonin, ghrelin, and leptin). This, in turn, helps to create harmony within our bodies.
You can read more about all of this here.
Improves sleep:
As mentioned, getting outside and exposed to sunlight supports the body’s natural circadian rhythm. The circadian rhythm dictates the body’s sleepiness and alertness. This internal clock follows the sun and responds to light changes within the environment; this helps us to feel awake during the day and sleepy at night.
Sunlight is 200 times more intense than artificial light and, therefore, has a more significant effect on the circadian rhythm. Exposure to sunlight can help you feel more tired at night, help you fall asleep, and improve your sleep quality.
Step outside to get your daily dose of sunshine!
Mental Restoration:
Today, we are constantly bombarded by numerous stimuli and stressors, such as screens, EMF radiation, work, school, etc. Constant stress and overstimulation affect the entire body and its functions.
Getting out in nature provides a refuge from the fast-paced modern world. Taking the time to slow down and open your senses to the natural fragrances of the flowers or songs of the birds has a calming effect on the body. Research suggests that spending time outdoors increases feelings of wellness and focus, especially when mindful of our surroundings.
Furthermore, fresh air and exposure to the sun’s rays positively affect mental health. Growing evidence shows that outdoor exposure is connected to numerous mental health benefits.
You can read more about stress management here.
It helps to boost immune function:
Spending time outdoors helps strengthen and support proper immune function. Exposure to harmless microorganisms in nature initiates “practice drills” within the immune system. This helps prepare the body to fight off more severe infections.
Living in a constantly sterile environment can weaken the immune system; the body may lose its ability to differentiate between what is and is not dangerous. In turn, the body can become over-reactive to any microorganism it comes across, which can lead to chronic inflammation.
Overall, getting outside can help increase exposure to harmless microorganisms that work to strengthen the immune system! Gardening is an excellent example of an immune-supporting outdoor activity; working in soil exposes the body to beneficial microbes.
It helps you get active:
Spending time outdoors is fantastic because there are many fun ways to get moving! Outdoor activities also offer a great chance to socialize, an opportunity you don’t necessarily have at the gym.
My favorite outdoor activities are walking my dog, gardening, surfing, hiking, and playing football with my family. Any outdoor activity that gets your body moving in a fun and doable way can benefit overall health!
Fun ways to get outside during every season!
Forest bathing: Shinrin-yoku is a practice that originated in Japan. In Japanese, Shinrin means “forest,” and yoku means “bath”. Therefore, Shinrin-yoku is to bathe in the forest atmosphere or soak in the forest through our senses.
Forest bathing is simply immersing oneself in nature and using our senses (sight, hearing, taste, smell, and touch) to connect with it. Shinrin-yoku can be considered a bridge between us and the natural world; by opening our senses, we can connect with the outdoor environments surrounding us.
The act of forest bathing requires neither a bath nor a forest. Just pick a relaxing space outside and open your senses to it. Leave behind your devices and your camera. Savor the sounds, smells, and sights of nature.
Go to a park: Find a pretty park near you to spend some time in.
Hiking: Hiking is one of my favorite activities. You get to be immersed in nature while moving your body and connecting with others around you!
Gardening: Gardening is a rewarding activity that significantly benefits the body, mind, and environment! Maybe start your own garden or volunteer at a community garden near you!
Snowga: Snowga is the Scandinavian-born practice of doing yoga in the snow! This practice is all about having fun. Layers of clothing and a snow-padded ground make room for imperfect poses and slip-ups. Next time it snows, get outside (with proper clothing) and try a yoga flow!
Skiing and snowboarding: Winter sports are a fantastic way to get outside and active in the colder months!
Eat a meal outside: Eating outside is a great way to spend more time outdoors, relieve stress, and improve digestion. The fresh air, bird songs, sunlight, etc., of the outdoors have a calming effect on the body. This helps the body return to a parasympathetic state, thus improving digestion!
Plan a picnic: Planning a picnic is a great way to enjoy food, company, and the amazing benefits of the outdoors.
Go for a walk outside: Walking is a fantastic way to spend time outside because it is low-impact, accessible, and allows for flexibility within busy schedules. I like to take a short morning walk before school to get some morning sunshine and start my day with fresh air!
Try going for a walk outside in the morning, during your lunch break, after work or school, or whenever works best for you! Stick to your neighborhood, or choose a fun outdoor location to walk around!
Outdoor yoga: Yoga is fantastic and has many benefits, but have you ever tried going through your flow outside? Set up your mat in an outdoor area for a new level of relaxation, movement, and restoration!
Paddleboarding: Paddleboarding is a fantastic way to get outside and on the water. Consider visiting a local lake or taking a board to the beach! You can find a paddle board rental company near you if you do not own one!
Kayaking: Kayaking is another fun outdoor water activity!
Grounding (earthing): Standing barefoot outside enables the absorption of the negative ions (free electrons) from the earth into our bodies! These ions act as antioxidants within our bodies. Research has shown that when our bare feet are on the ground, the muscles begin to relax, causing a shift into the parasympathetic nervous system state. There are many positive effects of grounding, such as improved sleep, reduced inflammation, enhanced blood flow, and even improved tissue and cell repair!
Ice Skating: Ice skating is a fun and festive outdoor winter activity. Consider visiting an outdoor ice skating rink near you!
Explore a farmer’s market: Shopping at a farmer's market is a great way to support local farms and acquire fresh goods! Exploring a farmer’s market is another fun way to spend time outside.
Surfing: Surfing is a fun and immersive way to connect with nature! Nothing compares to sitting on your board watching dolphins swim by or pelicans fly overhead. If you have never been surfing, there is always time to learn. Surfing lessons can aid during the learning process!
Plan a beach day: Spending time at the beach is a great way to soak up vitamin D (while wearing sunscreen, of course), relax, and enjoy all of the wonders of nature.
Outdoor study sesh: If you know me, I am outside every chance I can get. One of my favorite things is sitting outside while studying and working. Next time you work on something, consider finding a space to sit outside; it may help improve your productivity and creativity!
Sources:
https://www.webmd.com/balance/ss/slideshow-health-benefits-nature
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx#:~:text=%E2%80%8B%E2%80%8BWhat%20are%20circadian,the%20study%20of%20circadian%20rhythms.
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