Some of the Best Methods to Stay Active Outdoors.

Why is it important for me to stay active outdoors to reduce stress?

Physical activity can provide immediate benefits and staying active outdoors to reduce stress and has a lot of benefits other than physical.

Physical activity outdoors can help to boost your mood, reduce stress, improve sleep, and sharpen your focus.

The benefits from staying active can be especially important during stressful times.

Physical activity can also help you live a longer, healthier life by reducing the risk of many common chronic diseases, like type 2 diabetes and some cancers.

There are a lot of mental health benefits by getting outside in nature and feeling the sun on your face and the seasons we experience and our neigbourhood and surroundings.

How much physical activity do we need?

Women need to accumulate 150 to 300 minutes which is equivalent to 2.5 to 5 hours of moderate-intensity physical activity.

75 to 150 minutes which is equivalent to 1.25 to 2.5 hours of vigorous intensity physical activity or an equivalent combination of both moderate and vigorous activities.

Each week. we should be doing muscle-strengthening activities on at least 2 days each week.

To break that down:

• 150 minutes of moderate-intensity aerobic activity a week
• 2 days of muscle-strengthening activity a week

During stressful times, it’s important to remember that some physical activity is better than none!

Adults should move more and sit less throughout the day.

If you’re working from home, try taking activity breaks throughout the day or walking around your house during conference calls.

Reference:

https://www.aihw.gov.au/reports/risk-factors/insufficient-physical-activity/contents/physical-inactivity

Australian Women aged 18 and over who met the physical activity guidelines 2017 – 2018.

As you can see there is an emphasis on physical activity not just for our overall health but for our mental health and stress levels for lifestyle and ageing.

With Covid19 and the pandemic we are facing at the moment, it is very important to consider raising our physical activity and may need to change up our routine.

Times have changed and so have we so what can we do to change our physical activity to keep up with guidelines for ourselves.

Easy Physical activities to Staying Active Outdoors to Reduce Stress

Here are some Great Ideas to do Outside Physical Activity…

Walking

There are many reasons to walk for exercise, says Ann Green, M.S., past heptathlon world athlete, yoga teacher and fitness studio owner.

Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain.

Can prevent weight gain, reduce the risk for cancer and chronic disease, improve endurance, circulation, and posture, and the list goes on.

When comparing the results of the most recent National Runners’ Health Study with the National Walkers’ Health Study.

Researchers found that the energy used for moderate-intensity walking and vigorous-intensity running resulted in similar reductions.

The reductions for high blood pressure, high cholesterol, diabetes and heart disease over the study’s six-year period.

Also in mental wellness, more energy and focus for mental health.

Reference:

https://www.nbcnews.com/better/health/why-walking-most-underrated-form-exercise-ncna797271

Swimming

Swimming is an excellent way to work your entire body and cardiovascular system.

An hour of swimming burns almost as many calories as running, without all the impact on your bones and joints.

One of the biggest benefits of swimming is that it truly works your entire body, head to toe.

• increases your heart rate without stressing your body
• tones muscles
• builds strength
• builds endurance

There are various strokes you can use to add variety to your swimming workout, including:

• breaststroke
• backstroke
• sidestroke
• butterfly
• freestyle

Each focuses on different muscle groups, and the water provides a gentle resistance.

No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.

While your muscles are getting a good workout, your cardiovascular system is too.

Swimming makes your heart and lungs strong.

Swimming is so good for you that researchers share it may even reduce your risk of death.

Reference:

https://www.healthline.com/health/benefits-of-swimming#benefits

Running

For starters, running is the king of cardio.

Running even five to 10 minutes a day, at slow speeds is associated with a drastically reduced risk of dying from cardiovascular disease.

Every time you run, you decrease your resting heart rate, so your heart doesn’t need to work as hard.

One of the biggest benefits of running is its mood-boosting effects.

When you run, your brain pumps out two powerful feel-good chemicals, endorphins, and endocannabinoids.

Running and Cannabis Effects – What?

The latter sounds a lot like cannabis, right?

That’s for a reason.

Chemically, the endocannabinoids your body produces during a run aren’t all that different from marijuana’s mood-altering chemical, THC.

The lower body isn’t the only part of you that feels the benefits of running.

It’s a core-carver, challenging not only your six-pack rectus abdominis, but also the deeper core muscles, including your obliques, erector spinae, and transverse abdominis.

Those deep muscles play important roles stabilizing your spine.

Helping to transfer power between your swinging arms and legs and sucking in your gut. (Related: How to Tone Your Abs During Any Workout)

Reference:

https://www.shape.com/fitness/cardio/11-science-backed-reasons-running-really-good-you

Yoga

Improved flexibility is one of the first and most obvious benefits of yoga.

During your first class, you probably won’t be able to touch your toes, never mind do a backbend.

But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible.

You’ll also probably notice that aches and pains start to disappear.

Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones.

Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain.

And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

Each time you practice yoga, you take your joints through their full range of motion.http://join.philippahunt.com.au/opt-in-quiz

This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used.

Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up.

Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

There are many yoga classes that promote outdoor activities for yoga and many other forms of exercise and staying active outdoors to reduce stress and promote health supple bodies.

Reference:

https://www.yogajournal.com/lifestyle/count-yoga-38-ways-yoga-keeps-fit

Is it safe for me to be Active Outside during Covid19?

Staying Active Outdoors to Reduce Stress can be very beneficial for all of us and is highly encouraged to motivate family members and friends likewise, ask them to join you.

Before making a decision about whether or not to be active outside, be sure to check the latest guidance from your local health department and community or state leaders.

In most places across the United States, residents can go for a walk or run as long as they practice social distancing and good hygiene.

Going for a walk, run, or bike ride in your neighbourhood can be a good way to get active.

As long as you can safely maintain distance between yourself and other active neighbours.

If you decide to go to a nearby park or community space, first check for closures or restrictions.

Then consider the number of other people who might be there.

Be able to ensure enough space at least 6 feet between yourself and other people.

If you can’t practice safe social distancing outdoors, stay home and find ways to get active indoors.

So, if you have to go outside near other people like to walk your dog — wear a cloth face covering.

Gardening and yard work are also great ways to stay active and count toward meeting the Physical Activity Guidelines.

Can I be active outside with people who aren’t in my household?

It’s important that we all do our part to slow the spread of the coronavirus.

That means following local, state, and national guidance. Try to limit social interactions when possible and always stay home if you’re feeling sick.

The safest way to be active outdoors is to stick with members of your household or go solo.

When you’re deciding where to go outside, avoid busy areas that might make it hard for you to keep your distance from others.

If you’re meeting up with someone who isn’t in your household, make sure to avoid all physical contact and keep at least 6 feet of space between you at all times.

You don’t have to meet in person to get active together!

Consider other ways to stay connected like talking on the phone while walking.

There are all kinds of ways to get active at home.

Workout videos, dancing, and even active video games are great ways to get moving.

Many gyms and organizations across the country are offering free streaming or on-demand fitness options.

This might be the perfect opportunity to try something new!

Household chores and gardening are also good ways to get moving, and a great way to multitask.

If you can distance yourself from others outside and it’s allowed under local guidance take a walk, run, or bike ride in a quiet neighbourhood, or hike on a trail away from others.

Where can I find free resources to help me stay active at home?

Without the ability to go to a gym or playground, getting active might feel tougher than normal.

Many organizations and agencies on the local, state, and national levels are working hard to support activity in the home during this time.

The Move Your Way Activity Planner is a great way to identify activities you can do at home!

Your local parks department or recreation centre website might also have guidance.

And you can find plenty of free streaming or on-demand videos to help you maintain or improve your physical and mental health online.