Make Green A Part of Your Health and Fitness Routine: Tips and Strategies for Walking Outdoors

It is well-established that exercise is good for your health. You may not know that there are additional benefits to being outside in nature is as well. This blog post explores some of this evidence and puts forth some tips and strategies that may just get you lacing up your shoes and getting outside more frequently!

Go Green: from the Great Outdoors to the Backyard to the Houseplant -it’s Good for Your Health!

Getting outside, rain or shine, moving or not, is good for your health. Studies have shown that people living closer to forests or green spaces have fewer health complaints and live longer. Researchers in Toronto found that the more trees on the block, the less likely people would end up being obese or have diabetes. Other studies have found that the invisible chemicals in trees, called phytoncides, can reduce stress hormones, lower anxiety, and improve blood pressure and immunity. These results are consistent and not affected by race, income level or education. So, there is more to the good “aroma of the forest” than just aroma alone!

Phytoncides are antimicrobial chemical compounds produced by plants that help prevent them being eaten by certain insects and animals. The forest environment with all these aromas enhances human natural killer cell activity that function like anti-cancer proteins. The increased natural killer cell activity has been found to last up to seven days after trips to forests, in both men and women.  Being outside also enhances Vitamin D levels and stabilizes melatonin levels.

Living near trees can help us breathe better. Trees absorb carbon dioxide, and in turn, give off oxygen. Studies have shown that leaves absorb a lot of the air pollutants that can cause respiratory diseases in humans.

Dr. Eva Selhub MD is an expert in the fields of stress, resilience, mind-body medicine and working with the natural environment to achieve health and well-being. She suggests several tips to bring more nature into our lives, including:

1. Spend mindful time in nature daily: Spend time in nature engaging all your senses, appreciating what is around you without judgement, and bring your body and mind into a state of calm. We know that practicing mindfulness reduces stress levels, and reduced stress levels can reduce pain. For more information about this, please see our blog post “Stress, Pain, and the Brain” 
2. Bring plants indoors: Studies show that a plant in a room can improve cognition, energy, and can even decrease pain. In this later case, studies found that placing a plant in a hospital room reduced hospital stays and decreased the need for pain medication. It also resulted in the nurses writing fewer negative comments in patient notes.
3. Find a room with a view: Individuals heal faster in hospitals and have more energy and better cognitive abilities at work, when they have a view of nature instead of the urban concrete jungle. If views of greenery are not possible, use photos or images of nature on the walls or as screen savers on electronic devices.
4. Make it a retreat: When it is time to get away on vacation, make sure you include time spent in nature meditating, eating well and sleeping deeply to help you feel renewed, rested and back on track.
5. Connect with nature through food: Eat plenty of naturally available foods such as fresh vegetables, fruits, nuts and seeds, and hormone-free protein. Eat less or avoid foods that have added preservatives and chemicals. Spend more time on the perimeter of the grocery store where fresh foods are typically found or try growing your own.
6. Plan Your Life Around Nature: We are fortunate in the Bay Area to have a milder climate and good access to forested parks and green spaces, but green space can also be a neighborhood park, a grassy area, or even your own garden.
7. Bring green to your fitness routine: When you exercise outdoors, you get the benefits of being in nature like any other time, as well as the benefits of exercise. Researchers have compared running on a treadmill to running in the woods. Running in the woods decreases the perception of fatigue and physical symptoms that might otherwise interfere with sticking to your exercise plan. Also, it is associated with less fatigue, diminished anxious thoughts, less hostility, more positive thoughts, and an overall feeling of invigoration.

Planning to exercise outdoors: Tips and strategies for walking and hiking

Outdoor exercise of course does not have to mean walking, but walking (or hiking) is the outdoor activity accessible to most. Some of us are more able-bodied than others. It is worth taking a moment to think through what would make our outdoor walking experience successful.

1. Terrain: Hilly or flat? Sometimes walking uphill or downhill can be particularly challenging for joints, let along the lungs. If so, start with a flat(er) trail. Hard (e.g. paved path) or dirt trail? The difference between concrete / asphalt, and a dirt trail can be surprisingly large for a painful joint.
2. Length of hike: Common sense indicates to start with shorter distances and build up to longer distances as desired. If necessary, consider a walk that has benches along the way that would allow sitting down from time to time. Sitting down gives weight bearing joints a time to rest, and the spine a chance to change position for a while. Plus, a well-placed bench offers the opportunity to soak in your surroundings and the view. Remember, getting out in nature is therapy in itself.
3. Trekking Poles: Trekking poles are helpful in several ways. Not only do they assist with balance and forward propulsion on uneven terrain, but they reduce some of the vertical load on weight bearing joints (such as the low back, hips, knees and ankles) by shifting that to the upper body. This may allow some to walk further or walk with less discomfort. Trekking poles are usually used with opposite arm and leg working together. In other words, think of the trekking pole as an extension of your arm, and the natural swing of arms with walking co-ordinates with the opposite arm and leg moving together. For more tips on walking with trekking poles, check out the videos on the Urban Poling website. There are several different kinds of poles available on the market. Urban Poling poles are available in our clinic retail store. 
4. Shoes / orthotics: Comfortable and supportive shoes are important. If you have problems with your feet, consider trying over the counter orthotics in your shoes. Good footwear can reduce pain further up the movement chain, such as ankles, knees, hips, and low back. If you have tried over-the-counter orthotics and they have not helped, or you have asymmetrical problems with your feet (one foot has a problem that is different to the other foot), you may do better with custom-made orthotics. See your podiatrist or physical therapist for assistance with this. Over-the-counter orthotics (Powerstep) are available in our clinic retail store.
5. Braces and supports: An elasticized sleeve or hinged brace may be helpful by reducing the vertical load through a joint. This means it decreases the compression of joint surfaces. If you have vascular or circulatory problems, you may benefit from wearing light compression socks / hose. Compression gear has been clinically proven to help with recovery (that is, when worn after a hard run or a race) by improving oxygen flow, increasing blood flow, and improving circulation. There is no good evidence that wearing compression hose during a race improves performance, although many athletes believe that it does.
6. Gear / clothing in rain or shine: Enjoy your outdoor time by dressing appropriately. If it’s wet outside, it is worth investing in good rain gear and appropriate footwear for mud or slippery conditions. Being cold and wet can quickly make a hike a cold and miserable one. Find a light and well-fitting backpack or belt bag to take along your necessities, or put your pockets to use.
7. Nutrition: this is common sense – pack water and food as needed. Drinking fountains are closed during the pandemic.
8. Company: Walking with friends can be a great way to make sure we stick to the outdoor exercise plan. This also has the benefit of becoming a social event if desired, while maintaining physical distance. For a larger group, a wider trail is more conducive to conversation / people walking abreast, compared to a narrow trail where walking may need to be in single file.
9. A word about pets – watch your step. Walking with a dog can be great motivation to get outside. Consider leash laws and the nature of your own pet. A larger dog lunging forward on a leash can put quite a strain on an arm/ shoulder and spine.

Author: Kathryn Thornburg