the mind–body–spirit connection: benefits of nature and exercise mind: mental medicine Reduce Your Stress & Anxiety: It is no secret that exercising can be healthy for the body, but did you know that besides strengthening muscles and improving stamina, physical activity also affects biochemical changes that can reduce stress and anxiety? According to a 2005 study by the European Journal of Applied Physiology, exercise promotes the production of norepinephrine, a neurohormone that helps the brain and body respond to stressful events.2 Additionally, in a 2012 study published in Environmental Science & Technology, researchers found that exposure to nature while exercising may further increase the mental benefits of physical activity.3 While the links between exercise, nature, and anxiety are not entirely clear, exercise causes the release of endorphins, chemicals that can result in feelings of happiness. Improve Your Self-esteem: Several different 2010 studies compiled by Environmental Science & Technology suggest that exercising in green environments may help improve self-esteem. In one of the studies, participants were divided into subgroups that underwent various durations of green exercise in different habitats to assess the effects of green exercise on self-esteem. Analysis revealed that just 5 minutes of exposure was enough to generate an improvement. Interestingly, spending longer than that was slightly less effective at improving self-esteem.4
spirit: spiritual sanctuary
Reduce Your Risk of High Blood Pressure and Type II Diabetes: In aerobic exercise (which temporarily increases heart rate and respiration), muscle movement requires oxygen. On the other hand, anaerobic exercise builds strength through short bursts of strenuous activity, and muscle movement does not require oxygen. According to a 2006 review by the Canadian Medical Association Journal, both aerobic and anaerobic forms of exercise have been shown to be beneficial toward cardiovascular health and may help decrease the risk of hypertension and type II diabetes.5 Hiking can be an aerobic or anaerobic activity depending on how you approach it. While generally an aerobic activity, hiking can be made anaerobic by increasing your intensity and speed.
Boost Your Mood: A key indicator of a balanced mind, spiritual wellbeing is broadly defined as having a sense of good health as a whole and unique individual. Spiritual wellbeing can often aid in maintaining a healthy state of mind and is commonly linked to nature. In a 2013 review in Extreme Physiology & Medicine, researchers examined the effect of exposing naturalistic pictures to people exercising. They found significant reductions in depression, tension, and anger measurements, suggesting that even indirect exposure to nature during exercise can positively affect mood.8 This extra boost in mood that green exercise provides is a key indicator of good mental health, which helps keep all parts of our lives in balance.
Provide You with Vitamin D: From 2001 to 2006, the Centers for Disease Control and Prevention found that about 24% of people in the US were at risk of vitamin D deficiency, a condition that increases the risk of osteoporosis.6 A 2003 study published in the American Journal of Clinical Nutrition found that moderate exposure to sunlight increases vitamin D levels, which strengthens bone density through the increased absorption of calcium.7 Sunlight can be a good way to heighten your vitamin D levels, but be sure to practice sun safety since spending too much time in the sun can lead to melanoma, the most dangerous type of skin cancer.
Revitalize Your Spirit: Natural environments can help revitalize the spirit by restoring emotional and cognitive resources that can be depleted in modern urban environments, according to a 2013 study published in the Journal of Environmental Psychology. In fact, research from this study suggests that any type of green exercise may help revitalize the spirit and help you find a restful reprieve from the hustle and bustle of city life.9
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total wellness ▪ spring 2014
body: balanced body