Nature, Physical Activity, and Mental Health
NEXT: Habits, Routines and Mental Health
There is a significant amount of evidence that regularly being in nature throughout the day and week is essential to mental health, feeling connected, and diffusing stress. This can mean anything from walking in a park, to sitting on the porch, to going on a backpacking trip, and everything in between.
Circadian Rhythm and Light:
One of the reasons why being outdoors is essential to mental health is the exposure to sunlight, which helps keep our circadian rhythm in working order. Our circadian rhythm is our body’s natural 24 hour cycle which is sync with the cycle of day and night.
◇ spending time in nature each day can help improve the quality, duration and ease of sleep, which has numerous other benefits for health.
Being in nature can help us feel more connected to the world around us, not only to other people, but to the environment, the plants, and the animals we share our world with. This has a calming effect on the mind and body.
Physical Activity, Mind and Body:
The U.S. government states that the minimum required amount of physical activity is 150 minutes a week, or 30 minutes, 5 days a week, but ideally more than this.
◇ household Chores can also be a form of physical activity, as can other daily life activities such as playing with children and pets, walking a dog, gardening, and more.
Physical Activity and Depression, Anxiety, and Mood:
Physical activity can have an enormous effect on mental health, more so than many medications. Studies have found that running 15 minutes a day, or walking for 1 hour a day, can reduce symptoms of depression by 26%.
◇ physical activity of any kind has the ability to improve mood, but especially aerobic activities, meaning those which increase heart rate, such as running, biking, boxing, dancing, swimming, and more.
◇ Physical activity can also improve sleep for a number of reasons. When your body is physically tired it is easier to fall and stay asleep. When you have a regular exercise routine, this helps to support a sense of schedule, routine, and rhythm, throughout your life and this improves sleep.
The World Health Organization States That:
◇ that children and teens should spend 60 minutes a day engaged in a variety of physical activities and should limit sedentary and screen time.
◇ That adults ages 18-65 should spend 150-300 minutes a week engaged in a variety of physical activities, and that 75-150 of these minutes should be in moderate to strenuous aerobic activity.
◇ The WHO recommends that people of all ages find ways of replacing sedentary time, meaning periods when the body is not in use, with light to moderate physical activity, which can be as simple as standing to do dishes, walking while listening to a podcast, doing yoga while watching television, sweeping the floor and so on.
Climate Change and Mental Health:
Climate change has physical, emotional, mental and social implications: areas which have suffered increased pollution and temperatures in recent years have also seen spikes in dementia, insomnia, and psychiatric problems. The stress that climate change causes on the mind and the body make people more vulnerable to developing mental and physical health problems.
Dealing with Climate Distress:
Many of us are dealing with increasing anxiety related to the climate and the instability that climate change will entail. It is important to be able to talk about this because this is something we are all experiencing.
There are numerous ways to deal with climate distress, from:
◇ conversation: connecting with others over concerns and finding comfort, relief, or perspective.
◇ Conservation: engaging in environmental maintenance and restoration in your area and elsewhere by participating in conservation corps regenerative farming and more.
◇ planning: create plans for how you can respond to various extreme weather events and changing conditions.
◇ political action: becoming involved in climate activism, climate, ecological and environmental organization in your community
◇ lifestyle changes: incorporating climate awareness into your daily habits through activities like composting, carpooling, using less electricity, doing laundry less often, eating less meat and dairy, buying local produce, buying second hand clothing, and much, much more.
◇ Taking the lead: if you see that climate change is not being talked about enough in your community or that there is not enough of an effort to care for the environment and address climate change, then start a club, organization, or community initiative to raise the issue and start making it important in your community.