The Outdoors: Benefits Uncovered

In today's society, it can be so easy to spend a lot of your day to day life indoors. To give you an example of a typical weekday in my life; I get up, I go to the gym, I commute to work in the car, I spend all day in the hospital, I commute home, I spend my evening cooking dinner and chill/activity that I've planned and then go to bed. What's the trend in this pattern? Almost all of it is indoors! So do we really need to get outdoors more?

BENEFITS OF SPENDING TIME OUTDOORS

1) Strengthening Mental Health

Spending time and moving outside is strongly linked to lowered depression and stress levels. This is because our bodies produce lower levels of pro-inflammatory cytokines, thereby promoting a healthier state of mind [1]. Pro-inflammatory cytokines are positive mediators of inflammation and release molecules as a host response due to inflammation activation [2]. Being in touch with nature, also helps reduce stress by boosting our serotonin (the feel-good neurotransmitter in our bodies) levels, and furthermore researchers have found more evidence that lack of sunlight and reduced serotonin levels are important in the development of seasonal affective disorder [3]. A lot of it has to do with improving our outlook on life, and overall positive feelings. Being outdoors allows you more flexibility and more versatility, because it automatically gives you a change of pace and environment. Combined, these benefits can also lead to an improvement in out self-esteem.

2) Improving Cognition

Studies have shown that spending time outdoors can help strengthen our ability to concentrate, increase our attention span and improve our memory. For example,

a study published in the Journal of Experimental Psychology found that walking outside also increases the level of productivity, as well as creativity by 81% of it's participants [4]. The study concludes that walking opens up the free flow of ideas, and it is a simple solution to the goals of increasing creativity and increasing physical activity. It does this through, increasing the amount of oxygen that your brain receives to stay concentrated. In the long run, this can further reduce chances of memory disorders, cardiovascular disease or diabetes [5].

3) Increases Immunity

Through spending more time outdoors, studies have found that one's level of white blood cells increase; white blood cells are used to fight viruses and diseases [6]. This means, that when our body is attacked by a disease, or the common cold, or hay fever etc - our body should be more prepared to fight it off, before we see the symptoms.

4) Improves Quality of Sleep

Our sleep patterns are generally regulated by "circadian rhythm". Our circadian rhythms (which is also followed by animals and plants) are naturally linked to the sun’s schedule. By spending too much time indoors and not enough time outdoors, this can greatly affect our natural rhythms, and result in a disrupted sleep pattern. Therefore, routinely getting exposure to sunlight in the mornings will help correct your sleep cycle naturally. Researchers have found that, most Western societies are in a state of "light deficiency" as in terms of light intensity, outdoor light is far more intense than indoor light. Therefore, to help maintain a healthy rhythm, one wants to get as much bright light exposure during the day as possible [7].

HOW TO SPEND MORE TIME OUTDOORS THIS WEEK

- Decrease your use on public transport (try and leave extra time so that you can walk or cycle!)

- Exercise Outdoors (with summer coming up, there are more opportunities to be running outdoors, or completing boot-camps or classes based in the park rather than the gym)

- Plan outdoor activities or hobbies (instead of meeting a friend for a coffee, or meal - why not get a coffee to go and take a walk? or have a picnic instead of a meal indoors? OR find a new hobby outdoors - mine at the moment is gardening!)

- Use it as your break (Take just 5 minutes to spend outside during your lunch or study break, to increase your brain's oxygen levels ready for the next part of your day)

- Work or Study Outdoors (I know I live in the UK, and this isn't always possible, as well as not all job's are based outdoors - but if this can suit you, use this to get outside!)

Lots of Love

Ruth xxx