Mental and Physical Benefits of the Great Outdoors
Summer is here! And June is National Great Outdoors Month—a month that “reminds us to explore our nation’s abundant wildlife refuges, parks, and natural beauty” and “raises awareness of the accessibility of the great outdoors.”
There are so many wonderful places to explore outside, from simple walks in a local park to the stunning beauty of national parks. These places offer an endless array of venues to visit. And now that it’s summertime, the days are lighter longer, and many people are taking vacations, we encourage you to spend some time outdoors enjoying the fresh air and the beauty of nature.
There are countless physical and mental benefits of the great outdoors, but to help entice you to get outside and explore new places, we have compiled a list of 10 that will make you want to get out from behind that desk, put down the phone, and close the computer.
1. Improves mood
Just being outside in the sunlight helps improve your mood. As one article explains, “Our brain . . . releases serotonin when sunlight hits our skin and eyes.” Serotonin is a neurotransmitter that helps regulate “learning, memory, happiness [and] body temperature, sleep, sexual behavior and hunger.” When we don’t get enough serotonin, we are more susceptible to health problems, including depression and anxiety. So exposing yourself to sunlight on a regular basis will lift your mood.
2. Reduces stress
Have you ever stepped outside on a beautiful, sunny day and just felt immediately at peace? I know I have, and researchers have found that this feeling persists the longer you are outside. This is because “spending at least 20 to 30 minutes immersed in a nature setting was associated with the biggest drop in cortisol [a stress hormone] levels.”
3. Improves cardiovascular health
Any exercise we do to raise our heart rate helps strengthen our heart muscles. Aerobic exercise improves circulation and lowers blood pressure. So when you spend time outside and are engaged in some kind of activity, whether it’s taking a walk, biking around a park, hiking, or jogging on your favorite trail, your heart benefits.
4. Increases vitamin D levels
We all need vitamin D to build our bones and keep them strong and healthy. We can get that vitamin from sunlight, but how much sunlight we need depends on the time of year and day, the pigment in our skin, and any other underlying health factors. Yet getting outside every day and exposing yourself to the sun for 10-25 minutes is generally considered a healthy amount. Wear sunscreen for longer periods or if you are prone to burns.
5. Strengthens social bonds
Taking a walk or going on a hike with a friend helps foster conversation, closeness, and even laughter. You’re out in nature, away from screens and other distractions, and you’re able to enjoy the camaraderie of being with another person. This time spent with a friend also helps boost your mood and lower anxiety.
6. Improves balance and coordination
When you’re walking outside, you naturally encounter rocks, hills, slight inclines or declines, tree roots, and other minor obstacles that you must navigate. As you do, your body adjusts to the terrain and you improve your strength and balance.
7. Supports immune function
Healthline explains that “spending time outdoors can . . . help your immune system function optimally” because “microorganisms found in nature that aren’t dangerous can run practice drills with your immune system . . . to help prepare it for more serious infections.” You may soon find that you are getting fewer colds and other viruses.
8. Builds muscle strength
Sometimes you don’t realize the muscle groups you use until you use them—and until they hurt after. When you regularly walk or hike outside, you use muscles that you don’t normally use in everyday walking and on typical flat surfaces. This helps strengthen some that may have become weak.
9. Improves sleep quality
We all want to sleep better and to feel more rested when we wake. Melatonin plays a large role in this. It is a hormone produced in the pineal gland “that’s an important part of your ability to sleep.” The Royal Women’s Hospital explains that “sunshine may play a role in regulating hormones and sleep patterns by affecting the melatonin circadian rhythm.” So getting natural sunlight during the day can actually help you sleep at night.
10. Enhances creativity
Have you ever felt stuck in a rut or unable to come up with a good solution for a problem you are facing at work or in your personal life? Simply changing your environment and spending time outside, where you are free from the distractions of computers and phones, can help change your mindset. Going for a walk or a hike also reduces anxiety so your mind is free to become more creative and to think without getting bogged down by disruptions.
This summer, start some new habits that will endure long after the summer ends. Enjoy the great outdoors alone or with friends and family, but remember two important pieces of advice: Hike with a partner and stay hydrated. Take along PI’s half-gallon water jug to ensure that you have adequate hydration wherever you go.
