Nature Offers Physical, Mental and Spiritual Restoration

Fall is a great time to get out in nature. As I sit here planning our fall trip to the Badlands of South Dakota, I’m thinking about the positive physical, mental, and spiritual restoration outcomes of being in nature. Our technology-driven lifestyles have diminished healthy human relationships with natural environments leading to a range of health issues and reduced wellbeing. There has been a measurable uptick in trail usage around the country and more runs on and shortages of biking, hiking, and climbing equipment as people escape to the outdoors to try to rediscover sanity in these tumultuous times.

Spending time in nature has been shown to positively impact physical health, including improved cardiovascular health, reduced risk of chronic diseases, increased mobility and flexibility, and increased levels of physical activity.

There are significant benefits to spending time in nature associated with reductions in physiological markers of stress such as heart rate, blood pressure and salivary cortisol. Dr. Paraskevi Sapountzi of Suburban Endocrinology and Diabetes states: “Regular physical activity is a cornerstone of diabetes management, offering a multitude of benefits including improved insulin sensitivity, blood glucose control, cardiovascular health, and mental well-being. Furthermore, exposure to natural environments such as those found in National Parks has been shown to reduce stress, enhance mood, and promote overall physical and mental health.”

1st Choice Physical Therapist Linda Raby recently returned from a hiking trip to Glacier National Park in Montana and says: “Being outside always makes me feel better, both mentally and physically. I love taking in the amazing views at National Parks and challenge myself to conquer the most scenic hikes. However, I also love hiking my local trails in the Forest Preserves or running on local bike trails. I highly encourage everyone to get outside for at least a few minutes every day.”

How Nature Helps Boost Well-Being

  • Increased Physical Exercise: when we get outside, we move more and the increase in movement promotes positive mood, reduced anxiety, and better sleep.
  • Cognitive and Attention Benefits: beyond exercise, studies show that time in nature might actually boost our mental capacities.
  • Quiet Time, Brain Rest, and Spiritual Growth: nature gives us the gift of much needed separation from excessive technology, urban noise and clutter, and stressful work and home environments. For many of us, time in nature can enhance our sense that there is something greater than ourselves beyond the day-to-day sensory experiences, and we may leave the outdoors with a greater sense of purpose.

Free National Parks Access Pass

Did you know that if you have a permanent disability as defined legally, not medically, you can obtain a free lifetime pass to enter the National Parks and Forests across the country?

The Access Pass is a free, lifetime pass available to United States citizens or permanent residents, regardless of age, that have a permanent disability that can be used at over 2,000 Federal recreation sites across the nation, including National Parks, National Wildlife Refuges, and many National Forest lands.

The Access Pass admits for free the Pass owner and any passengers traveling with him/her in a non-commercial vehicle at per-vehicle fee areas or the Pass owner and three additional adults where per-person fees are charged. The Access Pass may also offer a discount on some expanded amenity fees, such as camping.

 

Check out www.nps.gov/subjects/accessibility/interagency-access-pass.htm to learn more about how to obtain an Access Pass.

So get outside and get moving! Call your 1st Choice Physical Therapist if you need help getting moving.

Tips to Beat the Heat while Continuing to Exercise

Summer is upon us and we need to think about how we can continue exercising outdoors without risking illness. Exercising in hot weather puts extra stress on our bodies. We need to consider the air temperature and humidity as well as the exercise we choose on a daily basis to avoid raising our core body temperature to excess. Regardless of the activity, if you exercise outdoors in hot weather, you will want to take precautions to prevent heatrelated illnesses. Here are some smart strategies to stay safe and comfortable in the heat that apply generally not just for exercising.

Watch the Weather Forecasts and Time your Outdoor Activities

Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Avoid exercising outdoors during the hottest part of the day (usually between noon and 3 p.m.). Early mornings or late evenings are cooler and a better option.

Get Acclimated to the Heat

If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. Reduce your exercise intensity and take frequent breaks. It can take at least one to two weeks to adapt to the heat. As your body adapts over time, gradually increase the length and intensity of your workouts.

Choose More Heat-Friendly Forms of Exercise

Try sports that your body can handle a bit easier in the heat. Swimming is a great choice on hot days and a good way to manage heat in general. Yoga is also a good alternative because it’s beneficial from a fitness standpoint but doesn’t take as much energy as running or bike riding.

Hydrate…Hydrate…Hydrate

Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hydrated with water. Drink before, during, and after a workout even if you don’t feel thirsty. Avoid drinks with excessive sugar and alcohol because they promote fluid loss.

Dress Appropriately

Lightweight, loose-fitting, light-colored clothing helps sweat evaporate and keeps you cooler. Avoid dark colors that can absorb heat. Moisture-wicking fabrics can also help keep you cool.

Protect yourself from the Sun

Shield yourself from the sun with sunglasses, a hat or visor, and sweat-resistant sunscreen.

Don’t Eat Right Before or After a Workout

Digesting food takes blood and energy and that makes more body heat. If you eat a light meal, put an hour between eating and your workout. If you have a heavy meal like a cheeseburger, wait two to three hours before heading out since the fat and protein in the rich meal will take longer to move through the digestive process. Always hydrate after exercise, but wait until you’ve cooled off to eat since digesting food will delay getting your body back to its usual temperature.

Most Important: Listen to Your Body

Listen to what your body is telling you – to ease up, rest, or cool down – because it might be different at different times of the day or season. Don’t ignore any signs of heat-related illness which may include muscle cramps, nausea or vomiting, fainting, dizziness, headache, excessive sweating, low blood pressure and vision problems. Stop exercising immediately and get out of the heat. To lower your body temperature, hydrate right away. Try placing cool, wet towels or ice packs on your neck, foreheat and under your arms; spray yourself with water from a hose or shower; or sit in a tub filled with cold water.

Get in touch with a 1st Choice Physical Therapist for a personal exercise plan to improve your range of motion, stability, strength, balance or mobility. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside a mall or big box store, or climb stairs inside an airconditioned building. Stay safe and enjoy summer outdoor activities!