Pathfinder 2024 by Lewistown Sentinel

How it pays to spend time in nature

Few things can be as distracting as a beautiful day. When the weather outside is welcoming, it can be hard to focus on indoor activities, including work and tasks around the house. Though it’s not advisable to ignore responsibilities at work and at home when the weather outside beckons, it can be beneficial to spend ample time in nature when circumstances allow.

People tend to flock to the great outdoors in spring, summer and fall, and some are even so devoted that they bundle up and head outside throughout winter. Whether they know it or not, people who love to spend time in nature are doing their mental and physical health a lot of good by embracing the great outdoors.

Mental health benefits

The National Alliance of Mental Illness notes that a growing body of research supports the idea that time in nature is good for mental health. A 2015 study from researchers at Stanford University found that people who walked in a natural area for 90 minutes exhibited decreased activity in a region of the brain associated with depression compared to those who walked in high-traffic urban settings.

The United Kingdom-based Mental Health Foundation also touts the mental health benefits of the great outdoors. According to the MHF, research shows that people who are connected with nature are more likely to report their lives are worthwhile than those

with no such connectedness.

In addition, the MHF notes time in nature has been shown to generate positive emotions, including calmness and joy, and promote

people should know that where they spend time outdoors matters. As the Stanford study indicated, time outside in high-traffic urban settings may not produce as

greater creativity. When seeking to capitalize on the mental health benefits of time in nature,

profound an effect as time spent in natural settings, like forests, that tend to be more serene. People who live in

cities or other densely populated areas can still benefit from time outdoors, but they might experience even greater health gains if they make consistent efforts to spend time in more natural settings.

Physical health benefits

The physical health benefits of time in nature are equally notable. Perhaps the most obvious physical benefit is related to physical activity. People tend to embrace physical activity when spending time in nature. Hiking, jogging, walking, nature-based recreational activities like kayaking, and playing sports like basketball or pickleball all involve physical activity, which can help people avoid the consequences of a sed-

entary lifestyle, such as an increased risk for chronic diseases. More specifically, the New York State Department of Environmental Conservation notes the physical health benefits of spending time outside include:

- A stronger immune system

- Lower blood pressure - Increased energy levels - Improved sleep

Each of those benefits contributes to greater overall health, making time outdoors among the more beneficial behaviors a person can embrace.

There’s no shortage of benefits to spending time in nature. That’s something to keep in mind the next time welcoming weather beckons you to get some fresh air.

3 fun and effective outdoor exercises for seniors

The benefits of spending time in the great outdoors are significant. According to the Centers for Disease Control and Prevention, spending time outdoors may improve mental health and help to reduce stress, and the vitamin D the body absorbs while outside can have a positive effect on blood cells and the immune system.

Seniors can benefit from the great outdoors as much as anyone. Vitamin D helps the body absorb calcium, which strengthens bones.

That’s especially beneficial for seniors, as the National Council on Aging notes that bone density often decreases

after age 50, which can increase the risk of fractures. That’s especially so in women over the age of 50, as a 2021 report from Amgen, Inc., indicated women can lose up to 20 percent of their bone density within five to seven years of menopause.

Spending time in the great outdoors also provides a social benefit, encouraging individuals from all walks of life, including seniors, to get out of their homes and spend time with other people.

With so much to gain from spending time outside, seniors can consider these three outdoor exercises as they seek to maintain or improve their overall health.

1. Walking: Walking is free and effective. In fact, WebMD notes that a brisk 30-minute walk can im-

prove blood flow, contribute to a stronger heart, strengthen bones, and even help people sleep better at night. In addition, a 2022 study published in the journal JAMA Neurology found that people between the ages of 40 and 79 who walked about 9,800 steps per day were 51 percent less likely to develop dementia than people who didn’t walk much at all.

2. Cycling: Riding a bike is both fun and a great form of outdoor exercise. Though many studies regarding the health effects of cycling have looked at the value of riding a bike to work, a scenario that does not apply to retirees, the results of such studies still offer insight into just how valuable it can be to ride a bike. For example, a 2020 study published in the

journal The Lancet found that people who cycled to work were 24 percent less likely to die of heart disease and 11 percent less likely to develop cancer. Seniors, whether they are still working or retired, can incorporate cycling into their daily routines and enjoy all the fun and health benefits that riding a bike provides.

3. Hiking: Hiking is a bit more strenuous than walking, particularly when individuals choose to traverse steep and/or rocky terrain.

WebMD notes that hiking after age 60 can help people reduce their risk of falls and fractures; lower their risk for a host of ailments, including coronary heart disease, colon cancer and diabetes; reduce blood pressure, even in adults who have already

been diagnosed with hypertension; and maintain healthy bones and joints.

Hiking is not a one-sizefits-all activity, so seniors, especially those who would characterize themselves as novice hikers, are urged to speak with their physicians prior to hiking trails that are not flat.

Seniors can consider these three fun activities and others as they answer the call of the great outdoors.

Walking, cycling and hiking offer a great reason to get out of the house and reap the health-related benefits of spending time outside.

Tips to revitalize a garden this spring

Gardening is a rewarding hobby that pays a host of significant dividends. Many people love gardening because it allows them to spend time outdoors, and that simple pleasure is indeed a notable benefit of working in a garden. But the National Initiative for Consumer Horticulture notes that gardening provides a host of additional benefits, including helping people get sufficient levels of exercise, reduce stress and improve mood.

With so much to gain from gardening, it’s no wonder people look forward to getting their hands dirty in the garden each spring. As the weather warms up, consider these tips to help bring a garden back to life.

• Discard the dead weight. Winter can take its toll on a garden, even in regions where the weather between December and early spring is not especially harsh. Discard dead plants that have lingered into spring and prune any peren-

nials that need it. Branches that fell during winter storms also should be removed at this point if they have not previously been discarded.

• Test the soil. Soil testing kits can be purchased at local garden centers and home improvement retailers. Such tests are inexpensive and can reveal if the soil needs to be amended to help plants thrive in the months to come.

• Mulch garden beds. Mulching benefits a garden by helping soil retain moisture and preventing the growth of weeds. Various garden experts note that mulching in spring can prevent weed seeds from germinating over the course of spring and summer. That means plants won’t have to fight with weeds for water when the temperature warms up. It also means gardeners won’t have to spend time pulling weeds this summer.

• Inspect your irrigation system. Homeowners with in-ground irrigation systems or above-ground

systems that utilize a drip or soaker function can inspect the systems before plants begin to bloom. Damaged sprinkler heads or torn lines can deprive plants of water they will need to bloom and ultimately thrive once the weather warms up.

• Tune up your tools.

Gardening tools have likely been sitting around gathering dust since fall. Serious gardeners know that tools can be expensive, so it pays to protect that investment by maintaining the tools. Sharpened pruners help make plants less vulnerable to infestation and infection.

Well-maintained tools like shovels and hoes also make more demanding gardening jobs a little bit easier, so don’t forget to tune up your tools before the weather warms up.

It’s almost gardening season, which means gardeners can start on the necessary prep work to ensure their gardens grow in strong and beautiful this spring.

Make the most of a day at the lake

Water becomes the center of attention when the temperature climbs because of the cooling relief it can provide. Making a day of splashing through sprinklers, swimming laps in a pool or horsing around with friends at a waterpark is part of the summertime experience.

Even though most people equate summer fun with ocean escapes, those who do not live close to the coast often turn to other bodies of water to cool off and chill out. Lakes can be great places to spend summer afternoons and evenings. Discover how to make time at the lake even more fun with these ideas.

Fishing

Cast your line right into the lake and take a shot at catching some fish. Bass, trout, perch, and pike may be interested in the bait hanging off of your hook. Be sure to check local fish and game ordinances to see if you need a license for

fishing for the season, as well as the recreational size limits, possession limits and fishing seasons if you plan on keeping your catch.

Water sports

Water sports and lakes often go hand-in-hand. Certain water activities are easier on the calm waters of a lake than in the waves and swells of an ocean — particularly for beginners. Canoes and kayaks are one- or two-passenger vessels that can be launched from just about anywhere. They make areas of the lake explorable that may not be accessible to large boats. Plus they require no fuel other than the power of rowing. If you prefer more speed, personal water craft like jet skis may be used on lakes in certain areas. Waterskiing or wakeboarding behind powerboats are some additional options for thrill-seekers.

Tubing

Although tubing is often enjoyed on rivers where the

rapids carry people along from a starting point to the end, those who desire a more relaxing day may opt for tubing on a lake. Tie several tubes together and create a fleet of friends or family floating leisurely under the sun. With the addition of a floating cooler full of drinks and snacks, you can stay out on the lake for hours.

Lakeside cuisine

If you’re lucky to have a lodge or restaurant dockside, you can enjoy a delicious meal overlooking a sunset on the lake. Time in or on the water can build up an appetite, which can be satiated by a meal while you listen to the water lap against the shoreline.

Days at the lake can be memorable ways to spend summer vacations.

Saturday, June 2nd, 2024

Pennsylvania State Park Events

LITTLE BUFFALO STATE PARK EVENTS:

- Spring Cleanup Day!

Apr 27 @ 9am

Join us for a Spring Cleanup day at Little Buffalo! Projects will include a kayak shore clean-up, mill race cleaning, flower bed cleanup, and possibly mulching. We will have pizza and refreshments for lunch!