Hiking & Outdoors- Good for the Mind, Body, and the Soul

 Hiking & Outdoors- Good for the Mind, Body, and the Soul

             Humans and nature have a direct connection, and recent studies show getting outdoors (in any aspect) is good for your physical and mental health. Since the mid-1970s we went from approximately 60 different studies on the relationship between nature and the human psyche to recent decades where there has been an explosion of well over 1000 studies. (Robbins) We shall go in depth as to the different benefits of hiking and getting out into what Mother Earth has provided for us, and how to do so safely.

               Hiking is a low impact, cardio workout that can be geared for any age or ability level. Not only is hiking a great form of cardio it is an all over workout; core, legs, back, even the arms can get a workout. It helps improve your balance, maintain a healthy weight, and even increase bone density. A study done involving data from more than 20 countries showed populations that lived in or had regular exposure to green spaces reports overall better health than those with no exposure to green spaces. (University of East Anglia) If you are worried about bad knees, no problem find yourself some trekking poles. These can help you with balance and provide less impact on the knees, these also come in handy as a form of defense, if a need arrives.

               The first, and most obvious, benefit of hiking is the cardio, but there can be many different levels depending on many factors. Cardio is great to lower your risk of heart disease and improve your blood pressure. Hiking can range from a nice brisk, level walk on a well-maintained trail or a paved walkway to a rock scramble to the top of a distant peak or mountain top. Obviously, these will be rate at the opposite ends of the exercise activity level spectrum, pending your comfort level and physical abilities, will be the type of hike you can handle. One may be more extreme than another, but both can achieve an elevated heart rate you need to maintain a healthy heart.

               The American Heart Association’s study claims 631,636 people died from heart disease in 2006. (American Hiking.org) The Center for Disease Control conducted 43 separate studies that showed with exercise (cardio) individuals can significantly reduce their chances of heart disease, while those that do not exercise have two times the chance to develop coronary heart disease. (American Hiking.org) These numbers should motivate anyone into making cardio a regular form of exercise. The National Heart, Lung, and Blood Institute claims at least one third of American adults have high blood pressure, this can lead to heart attacks, strokes, and several other serious health issues. (American Hiking.org) While Diabetes is not a direct heart related health issue, cardio can directly help lessen the likelihood of developing diabetes and can help manage or regulates your diagnosis of diabetes. Obesity is the number one contributing factor of type 2 diabetes and with some physical activity you can reverse your diagnosis in many cases. Type 1 diabetes is genetic and is insulin reliant, while you cannot reverse the diagnosis you can lessen the use and likelihood of a diabetic emergency when introducing some physical activity and healthy eating habits. (American Hiking.org)

               One mile of walking or hiking on a fairly level terrain can burn up to 100 calories. You burn approximately 200-250 calories are burn in one hour of walking or hiking at a pace of about 2.5 miles an hour (24-minute mile) or 500 calories per hour at a rate of 4.5 miles an hour (about 13 minute mile). (American Hiking.org) Once you begin finding level, flat hikes a breeze you can begin to step up the difficulty in the hikes you will use more muscle on the accents and descents of the hills, valleys, or mountain sides. An incline of 5%-10% can equal a 30%-40% increase in calories burned. (Robinson) You will most like begin carrying more items in your pack making it heavier and adding to the muscle building and cardio workout. Adding a 10-15-pound pack can increase the calories burned by 10-15%. (Robinson) (I will cover the 10 essentials you should always have with you no matter how short you hike is at the end of this essay.)

               Anxiety causes adrenaline to build up in our body, if not properly released it can build up and cause muscle tension and anxious feelings. Hiking or nature walking releases adrenaline, the results of an anxious person taking a walk can be almost immediate. The natural sounds and being surrounded by nature can help release the buildup energy and anxiety. Endorphins are also released whenever you work out and endorphin boost your mood and have a lasting effect on the body and the mind. (American Hiking.org)

               Many recent studies have found correlating evidence between spending time in “green space” or in nature and reduced stress levels. Spending quality time in nature can boost your mood, reduce anxiety, and eventual lead to a lower risk of suffering from depression. (National Park Services) Being surrounded by unpleasant view, concrete, or large buildings with no nature or green space tends to result in feeling sad, helpless, or anxious. These feeling will in turn cause an elevated heart rate and blood pressure, muscle tension, and a suppressed immune system, but pleasant environment or surroundings can reverse these ailments. (Louise Delagran)

A study done by Robert Ulrich on recovering gallbladder surgery patients is a classic example of how just seeing a bit of nature helps humans. The study analyzed the patients, of which half had a window view of a wall and the other half had a view of a park or trees, and their hospital stay and pain levels. The half that had the nature view reported less pain and on average spent less time in the hospital than those with the view of the wall. This study has been repeated and similar results have been found. (Louise Delagran) By bringing a loved one some flowers or a plant you could aid them in a speedy recovery.

One study found that spending time in a green space can improve memory functions and have cognitive benefits. They found that participants that hiked or walked in nature did better on memory test than those that took walks in urban areas. Spending time in nature not only helps bring us into a more positive mindset but it can help us focus and pay attention to a task at hand. Researchers have found that children that suffer from attention deficit hyperactivity disorder (ADHD) are able to focus better after being outdoors. The study, published in 2008, found the children with ADHD scored higher test scores after a walk through a park. Other studies have found similar results after some form of outdoor exercise. So, if you are struggling to concentrate on an assignment or a project take a quick break and go for a walk in a park. (Madhuleena Roy Chowdhury)

A study done by the University of Illinois found that neighborhoods that had planted trees and gardens (green spaces) in the public spaces felt more unity with those in their neighborhood, knew more people in the area, felt a stronger desire to help those in their neighborhood, and had a stronger feeler of belonging than those that lived in areas with no trees or green spaces. These neighborhoods also had a less reports of crime, violence, and aggression, they also tended to be able to cope with everyday stresses better, especially those involving living in poverty. (Louise Delagran) In 1272 Marco Polo noted in his diary, that while traveling through Western Asia the people of Kerman (small, surrounded by nature) were polite and well-behaved, while the people of Persia (more urban) were cruel and unkind. (Madhuleena Roy Chowdhury) These observations have been made for hundreds of years but recently better understood as to why such a difference in behaviors.

Spending too much behind a tv or a computer screen, “nature deprivation” can result on depression, a loss of empathy, and lack of altruism. (Louise Delagran) A survey done in Australia has also suggested that children that spend time outdoor have less of a chance to develop hypermetropia (being far-sighted or things that are close up appear to be blurry) and myopia (being near-sighted or thing that are nearby appear clear and things faraway are blurry). (Madhuleena Roy Chowdhury) Spending time doing outdoor activities can result in better eyesight for school-aged children. Being in front of a screen for several hours a day mean you are not taking the opportunity to get some much need sunshine vitamin. Vitamin D is essential in preventing osteoporosis, cancer, depression, even heart attacks and strokes. While some experts will argue that you should always wear sun protection, the amount of sun needed to supply your body with a proper amount of vitamin D is only 10-15 minutes a few times a week.

“Forest bathing” is a common form of therapy in Japan. Participants spend time in the forest, they either just sit or lay quietly, or they take a walk. (University of East Anglia) This form of therapy not only helps relax and lower stress levels it also exposes participants to phytoncides. Phytoncides are organic compounds with antibacterial properties, they are released through the trees and plants. (University of East Anglia) Phytoncides, while still being studied, are believed to raise the levels of “natural killer” or NK cells that are in the immune system, these cells fight off tumors and infections. A study where cedar essential oil was emitted into rooms of sleeping hotel patrons saw a significant boost in the NK cells. (Robbins)

Mycobacterium Vaccae is a type of bacteria in the soil, I know you hear the word bacteria and think it’s a bad thing, but this form of bacteria is good. It was first found in cow dung from Austria. This microorganism has many links to psychological well-being and improvements of health. It is commonly known as the “happy bacteria.” (Madhuleena Roy Chowdhury) This bacterium has been useful in treating asthma, depression, phobia, cancer, dermatitis, and tuberculosis. A study conducted in 2004 by O’brien and colleagues, injected mycobacterium into patients suffering from chronic lung diseases. The patients injected with the “happy bacteria” made quicker recoveries and ended up having a better prognosis, it also showed that the patients had better moods, and were more positive emotionally. (Madhuleena Roy Chowdhury) This bacterium has been compared to and claimed to work better than antidepressants in some studies. Looks like the old saying, “The dirtier the feet, the happier the heart,” may have some truth to it.

To avoid any stress, because the whole point in getting outdoors it to destress, here are a few tips to keep you safe and healthy while enjoying nature and staying healthy.

·        Take a few moments to stretch before you begin a vigorous hiking or walk, your muscles will thank you later.

·        When going into the wilderness always carry your Ten Essentials no matter how short the hike is going to be, you never know what can happen while in the woods. The essentials are; navigation (paper map, gps, or cell device), sun protection, extra layers, illumination (headlamp or flashlight), first aid kit (and know basic first aid), fire starter, nutrition, emergency shelter, repair kit, and plenty of water/water treatment, just in case you run out of water and find a water source .

·        To carry all your gear you want a comfortable, fitted pack. If it is too big or too small your back and shoulders will feel it. There are videos on how to measure or you can go to an REI store and they will measure you for free.

·         Always check the weather before leaving and make sure to plan appropriate clothes and gear.

·        Plan a skill appropriate hike, make sure your skill level matches the hike you want to attempt. While we do have search and rescue, we don’t want anyone to get hurt or have to put others in harm’s way. Make sure to check the distance, time it takes on average, elevation gain, logistics, and fitness ability. Most online trail finders have all this information at your fingertips.

·        Learn basic navigation skills. Youtube can be a great source.

·        Leave No Trace. Meaning clean up after yourself (and others).

·        Wear appropriate, well-fitted shoes or boots. The last thing you want is to form blisters a few miles in or roll ankle.

·        Trail Etiquette- Here are a few simple rules.

·        Hikers vs hikers- the hikers going uphill have the right of way, some headed uphill will step aside and take a breather but remember it is the uphill hiker’s choice.

·        Hikers vs bikers- mountain bikers are generally expected to yield to hikers, but since they are moving faster it is easier for hikers to step aside.

·        Hikers vs Horses- horses get the right of way. If you come across horses on the trail give them plenty of room and don’t make any sudden moves that could startle them.

·        Always leave an itinerary in your car (not in plain sight) and with a friend or family member.

Hiking and getting out in nature is a great form of exercise and can keep you healthy and happy. What easier way to stay happy and healthy then taking a walk in the woods can you think of? The benefits of hiking and getting out in nature are still being discovered the correlations thus found speak for themselves. The studies and research that is still coming out will continue to prove to benefits of enjoying Mother Nature. When will you attempt a forest bath?

 

 

 

 

 

Works Cited

American Hiking.org. "Health Benefits of Hiking". n.d. https://americanhiking.org/resources/health-benefits-of-hiking/. 18 February 2021.

Louise Delagran, MA, MEd. "How Does Nature Impact Our Wellbeing?". n.d. https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing. February 2021.

Madhuleena Roy Chowdhury, BA. "The Positive Effects of Nature on Your Mental Wll-Being". 2020. https://positivepsychology.com/positive-effects-of-nature/#:~:text=Nature%20heals,-%E2%80%9CA%20walk%20in&text=A%20strong%20human%2Dnature%20relationship,overall%20resilient%20approach%20to%20life. 2021.

National Park Services. "Benefits of Hiking". 2018. https://www.nps.gov/subjects/trails/benefits-of-hiking.htm. 18 February 2021.

Robbins, Jim. Ecopsychology- How Immersion in Nature Benefits Your Health. 2020. https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health. 2021.

Robinson, Krar Mayer. "How Hiking is Good for Body and Mind". n.d. https://www.webmd.com/fitness-exercise/features/hiking-body-mind. 17 February 2021. <https://www.webmd.com/fitness-exercise/features/hiking-body-mind>.

University of East Anglia. "It's Official- spending time outside is good for you". 2018. https://www.sciencedaily.com/releases/2018/07/180706102842.htm. 2021.