5 Reasons to Spend More Time Outside
- Even When It’s Cold
March 06, 2015
Story at-a-glance
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Spending time outdoors can boost your creativity and focus
while improving your mood and self-esteem
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Exercising outdoors leads to greater energy exertion and
lower levels of stress than exercising indoors
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Spending more time outside can help you optimize your
vitamin D levels and promotes wellness and healing
By Dr. Mercola
Research shows that the average American spends 87 percent of
their time in enclosed buildings and 6 percent of their time in
enclosed vehicles.1
That’s a total of 93 percent of your life spent
inside.
There are a number of reasons why this is unhealthy -- for
body, mind, and spirit. For starters, levels of many pollutants
concentrate indoors, where levels are often 2 to 5 times higher
than typical outdoor concentrations.2
Simply opening your windows to let more fresh air in is
actually one of the easiest and most effective ways to help
purify your indoor living spaces and decrease your exposure to
disease-causing pollutants, mold, and more.
This is a sound strategy to do regularly, even in the winter.
Ideally, open two windows on opposite sides of the house for
cross ventilation. Keep them open for about ten minutes, as that
will exchange most of the air. Of course, do it in the warmest
part of the day if it is winter.
Alternatively, you can get more fresh air just by spending
more time outdoors – and there are many benefits you’ll
receive by doing this, above and beyond the fresh air. The
benefits are so great that you should strive to get outdoors
virtually every day – even if it’s winter and the temperatures
are low.
5 Reasons to Get Outdoors
Thinking of hibernating until spring comes? Resist the urge
and get outside instead. TIME recently featured 5 great
reasons to do so if you’re looking for a bit of extra
motivation.3
1. Boost Your Creativity and Focus
If you’re trying to solve a problem or come up with a
brilliant idea, take a walk outside. One study found walking
increased 81 percent of participants’ creativity, but
walking outside produced “the most novel and
highest quality analogies.”4
Among children with ADHD, meanwhile, spending time in
nature leads to improvements in focus and higher scores on
concentration tests. Richard Louv, in his book Last
Child in the Woods, even used the term “nature-deficit
disorder” to describe behavioral problems he believes stem
from spending less time outdoors.5
2. Improve Your Mood and Self-Esteem
“Green exercise,” which is exercise in the presence of
nature, has unique benefits above and beyond indoor
exercise. One meta-analysis of 10 studies found that
physical activity outdoors for as little as five minutes
leads to measurable improvements in mood and self-esteem.6
While every “green environment” studied led to these
improvements, exercise near water generated the greatest
effects. Researcher Jules Pretty from the University of
Essex said:7
“You get a very substantial benefit from the
first five minutes. We should be encouraging people in
busy and stressed environments to get outside regularly,
even for short bits of time.”
Spending time outdoors is also a recommended treatment
for Seasonal Affective Disorder (SAD), which is sometimes
called “winter depression.” Outdoor light exposure may help
your mood even if it’s cold and cloudy. According to the
Mayo Clinic:8
“Even on cold or cloudy days, outdoor light can
help — especially if you spend some time outside within
two hours of getting up in the morning.”
I typically walk 90 minutes every day barefoot on the
beach around solar noon for vitamin D (unless it is raining)
and this really refreshes me. It also allows me to read one
book a week.
3. Increase Your Vitamin D Levels
It's estimated that over 95 percent of US senior citizens
may be deficient in vitamin D, along with 85 percent of the
American public.
Researchers have noted that vitamin D deficiency is
prevalent in adults of all ages who have increased skin
pigmentation (such as those whose ancestors are from Africa,
the Middle East, or India), or who always wear sun
protection or limit their outdoor activities.9
Increasing your vitamin D levels is important, as
researchers have pointed out that increasing levels of
vitamin D3 among the general population could prevent
chronic diseases that claim nearly one million lives
throughout the world each year. Incidence of several types
of
cancer could also be slashed in half.
Vitamin D also fights infections, including colds and the
flu, as it regulates the expression of genes that influence
your immune system to attack and destroy bacteria and
viruses.
I firmly believe that appropriate sun exposure is the
best way to optimize your vitamin D levels, and the more
time you spend outdoors, the easier it will be for you to
naturally
keep your vitamin D levels in the therapeutic range of
50-70 ng/ml.
4. Improve Your Workouts
As mentioned, exercising outdoors yields
increased benefits over indoor exercise. In addition to
boosting your mood, outdoor exercise can be more
challenging, leading to greater physical gains. For
instance, if you walk, jog, or cycle outdoors, you’ll have
to expend more energy to overcome wind and changes in
terrain.10
Among older adults (a population that generally tends to
spend very little time outdoors), those who exercise
outdoors accumulated significantly more physical activity
than those who exercised indoors.11
There’s even research showing levels of the stress hormone
cortisol are lower when people exercise outdoors as opposed
to indoors.12
5. Healing Potential
There’s something inherently healing about spending time
outdoors. Part of it has to do with exposure to natural
light. One study found people exposed to 46 percent more
sunlight after surgery used 22 percent less pain medication
per hour.13,14
However, there are likely benefits even beyond the light
exposure. Research shows, for instance, that older adults
who spend more time outdoors have less pain, sleep better
and have less functional decline in their ability to carry
out their daily activities.15
According to research published in Biopsychosocial
Medicine:16
“The healing power of nature, vis medicatrix
naturae, has traditionally been defined as an internal
healing response designed to restore health. Almost a
century ago, famed biologist Sir John Arthur Thomson
provided an additional interpretation of the word nature
within the context of vis medicatrix, defining it
instead as the natural, non-built external environment.
He maintained that the healing power of nature is
also that associated with mindful contact with the
animate and inanimate natural portions of the outdoor
environment. …With global environmental concerns, rapid
urban expansion, and mental health disorders at crisis
levels, diminished nature contact may not be without
consequence to the health of the individual and the
planet itself.”
Kids Would Rather Do Chores Than Play Outside
In the 1970s and ‘80s, kids spent more than two hours
outdoors on weekdays and nine hours on weekends, no matter what
the weather. In contrast, a 2013 study found children spend just
over one hour outdoors on weekdays and about 4.5 hours outside
on Saturdays and Sundays.17
This was about half of the time the children’s parents
noted playing outdoors when they were kids, which may be why 44
percent of the parents said they wished their children would
play outside more often.
The children, in turn, had a long list of activities they
said they would rather do than play outside. This included watch
TV, play computer games, play with other games and toys, read
books, surf the Web… and even do their homework or chores. As
noted in Social Science & Medicine:18
“The natural world has long been associated with
health and described as a therapeutic landscape, and a
growing body of research demonstrates the benefits of
interacting with nature for mental and physical health.
However, concern is growing that children have lost
connection to the natural world and spend less time
outdoors, despite the known health benefits of doing so.”
We’re now seeing record rates of childhood obesity, along
with increasing rates of type 2 diabetes, asthma, vitamin D
deficiency, and ADHD – all of which may be tied to children
spending less time in nature engaged in outdoor activity. In
fact, a shift toward a sedentary lifestyle and away from active
outdoor play has been described as a “major contributor to the
decline in children’s health.”19
Grounding: Another Benefit of Spending Time Outdoors
The next time you go outdoors, take off your shoes and spend
some time walking barefoot in the grass, sand, or mud. The Earth
carries an enormous negative charge. It's always electron-rich
and can serve as a powerful and abundant supply of antioxidant
and free-radical-busting electrons. Your body is finely tuned to
"work" with the Earth in the sense that there's a constant flow
of energy between your body and the Earth. When you put your
bare feet on the ground, you absorb large amounts of negative
electrons through the soles of your feet.
The effect is sufficient to maintain your body at the same
negatively charged electrical potential as the Earth. This
simple process is called "grounding" or "earthing," and its
effect is one of the most potent antioxidants we know of.
Grounding has been shown to relieve pain, reduce
inflammation, improve sleep, enhance wellbeing, and much, much
more. When you wear rubber or plastic-soled shoes, however, you
are effectively shielding yourself from this beneficial influx
of electrons from the Earth.
Simply by getting outside, barefoot, touching the Earth, and
allowing the excess charge in your body to discharge into the
Earth, you can alleviate some of the stress continually put on
your system. Walking barefoot can help ameliorate the constant
assault of electromagnetic fields and other types of radiation
from cell phones, computers, and Wi-Fi. It's also thought that
grounding may actually facilitate the formation of
structured water in your body.
Furthermore, grounding also calms your sympathetic nervous
system, which supports your heart rate variability. And, when
you support heart rate variability, this promotes homeostasis,
or balance, in your autonomic nervous system. This is important
because anytime you improve your heart rate variability, you're
improving your entire body and all its functions. If you want to
learn more, check out the
Grounded documentary (in which I am interviewed).
You'll hear first-hand accounts from residents of Haines, Alaska
who have overcome chronic pain, sleep apnea, and much more
simply by getting outside and becoming grounded.
Tips for Spending Time Outdoors Even in Cold Temperatures
It’s easy to schedule a weekend hike or occasional outdoor
outing, but to get the most benefits you should strive for time
outdoors each and every day, even if it’s only for five minutes.
To make this happen, outdoor time needs to become a normal part
of your (and your child’s) routine. And don’t let bad weather
stop you (within reason, of course). Some of the best times to
head outdoors are during a light drizzle, after a big snow, or
on a muddy spring day. Parks and trails will be less crowded and
you can immerse your senses to explore nature in all of its
seasons. Ideas include:
Walk or
bicycle to and from work |
Walk your child to and from school |
Take an afternoon walk (if you have children, do
this after school so they can participate, too) |
Walk your dog daily |
Spend five minutes outside immediately upon waking |
Schedule daily outings to parks or playgrounds |
Make winter sports a weekly occurrence (skiing, ice
skating, sledding, snowshoeing) |
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When Is It Too Cold to Go Outside?
This is really a personal decision… but once the thermometer
dips down to 20 degrees Fahrenheit (-6.6 degrees Celsius) or so,
you'll want to use extreme caution and make sure to protect your
skin from exposure if you choose to go outdoors, as such
subfreezing temperatures dramatically increase your chances of
developing frost bite. Your cheeks, nose and ears are the most
vulnerable, but your hands and feet are also easily affected.
Dressing appropriately and paying attention to the following
safeguards can help keep you safe and warm when spending time
outdoors this winter:
- Dress in three or more layers:
- Use a lightweight synthetic material to wick
moisture away from your skin. Avoid heavy
cotton materials as these absorb sweat, trapping wetness
close to your body, which can increase your risk of
hypothermia
- Add another layer or two of wool or fleece for
insulating warmth
- Top it off with a lightweight, water-repellant, and
wind-resistant material
- Wear a hat, as you lose about 50
percent of your body heat from your uncovered head
- Wear gloves to protect your fingers
from frostbite. Layering thin gloves with heavier mittens is
a good idea so you can remove a layer if needed without
exposing your bare skin to the frigid air
- Cover your face with mask or scarf when
the temperature is below freezing to avoid
frostbite. This can also help warm the air a bit before
entering your lungs
- Wear sturdy footwear with good traction
to prevent slips and falls on snow or ice
- Check the temperature and the forecast.
Health risks increase when the combined temperature and wind
chill falls below -20°F
- Wear light and/or reflective clothing,
as it gets darker sooner during the winter months. You want
to make sure drivers can see you
- Drink plenty of fluids. Staying
properly hydrated is just as important during cold weather
as during hot weather. If you’re exercising, drink before,
during, and after your workout, even if you don't feel very
thirsty, as dehydration may be more difficult to notice
during cold weather exertion
- Tell someone where you’re going and when to
expect your return, just in case something goes
wrong. If you slip and fall in the winter, hypothermia can
get the better of you if no one knows to go looking for you
While staying warm is important, a common mistake people make
is actually dressing too warmly when exercising in cold
weather. Remember that exercise will generate body heat and
sweating, even though it's cold outside. And once your sweat
starts to accumulate in your clothes, it can have a
significantly chilling impact. If it's really cold outside, it
may even end up freezing close to your skin, which can lower
your body temperature and increase your risk of hypothermia.
Staying DRY is equally important as being warm—hence the
importance of putting on a wicking layer closest to your skin,
and dressing in layers so you can remove a layer or two if
you're sweating profusely. Just remember to put those layers
back on once you begin to cool down. Keep in mind that wind
chill can make exercising risky even if you dress warmly. As a
general suggestion, I'd recommend taking a break from outdoor
activities if the temperature dips well below 0 degrees
Fahrenheit (-17.8 C), or if the wind chill factor is high.
© Copyright 1997-2015 Dr. Joseph Mercola. All Rights Reserved.
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