The Nature Cure
In recent years, healthcare providers have been exploring an innovative approach to improving physical and mental health: nature prescriptions. These prescriptions, written by doctors and health practitioners, encourage patients to spend time outdoors by engaging in activities like strolling through a park, tending a garden, or enjoying some outdoor exercise. With growing evidence highlighting the positive impact of spending time in nature, this approach is becoming a popular tool for healthcare. So what are nature prescriptions all about, and how could they really change the landscape of public health?
What Are Nature Prescriptions?
Nature prescriptions, also known as “green prescriptions” or “Park Rx,” are healthcare interventions that encourage patients to spend time in natural settings. This practice has roots in Japan’s Shinrin-yoku, or “forest bathing,” which emphasizes the therapeutic effects of being immersed in nature. Today, nature prescriptions are becoming more structured, with healthcare providers integrating them into clinical care alongside traditional treatments. The types of nature prescriptions vary widely, including:
- Walking in parks or nature trails to improve cardiovascular health and reduce stress
- Gardening activities to promote relaxation and increase physical activity
- Water-based activities like kayaking or swimming, which can have calming effects and improve fitness
- Forest bathing and mindfulness exercises to lower blood pressure and enhance mental well-being
The Science Behind Nature’s Healing Power
Research shows that spending time in nature can have profound effects on mental and physical health. A scoping review of nature prescriptions found that they benefit both adults and children, with reported outcomes including stress reduction, improved attention, and enhanced emotional well-being. These benefits stem from several factors:
- Reduced Stress and Anxiety: Exposure to natural environments lowers levels of cortisol, the hormone associated with stress. Studies suggest that even short-term exposure to green spaces can significantly improve mood and reduce symptoms of anxiety and depression.
- Improved Physical Health: Regular time in nature encourages physical activity, which lowers the risk of chronic diseases such as hypertension, obesity, and diabetes.
- Enhanced Cognitive Function: Time in nature has been shown to restore attention and cognitive function by reducing mental fatigue. Natural settings allow brain networks responsible for focus and executive function to rest and recover.
- Better Sleep and Overall Well-Being: Increased time spent outdoors, particularly in natural light, helps regulate circadian rhythms, improving sleep patterns and overall well-being.
Source: https://www.natureandhealthutah.org/blog/v6smezpv62rvatlsf6xm04ih3wbshx
Move it Outside
Ample sunshine, longer days, and warmer temperatures provide more opportunities for the whole family to get outside and get active in the spring and summer. Try walking, swimming, biking, skating, jumping rope, building a backyard obstacle course, or organizing a neighborhood soccer game. Even gardening, pushing a stroller, or walking the dog counts.
But when the temperature goes up, being active outdoors can be more challenging. It’s easier to become overheated when the sun is beaming down all day. The warm months also bring humidity to many parts of the country. With humidity, your sweat doesn’t evaporate as quickly, so your body has a harder time releasing heat.
Sweat Smart
Keep in mind these six tips when it’s warm outside:
- Timing is key. Try to avoid exercising outside in the early afternoon (it’s usually hottest between noon and 3 pm).
- Hydrate. Drink water before, during, and after physical activity, even if you don’t feel thirsty. Bring a bottle of water with you or plan water stops along your route.
- Dress for success. Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric also can be a big help. Protect yourself from the sun with sunglasses, a hat or visor, and plenty of sweat-resistant sunscreen.
- Listen to your body. Take frequent breaks in the shade and drink water before you’re thirsty. Allow yourself time to adapt to the heat. Some experts say that this can take about 4-14 days. Keep in mind that you may not be able to work out as long or as hard as usual when it’s very hot.
- Doctor’s orders. Check with your health care professional before starting an exercise routine or moving your workout outdoors if you have cardiovascular disease, diabetes, other chronic disease, or any medical concerns. Certain medications, including beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers, and diuretics can exaggerate the body’s response to heat.
- Buddy up. If you can, incorporate a partner to add safety and fun to your outdoor activity.
Beat the Heat
If you find you can’t tolerate the heat, don’t skip out on your workout or physical activity time. Instead:
- Find indoor locations where you can be active, such as a shopping mall, gym, or community recreation center.
- Discover activities you can do in your home or at work.
- Adjust your workout schedule to early morning or late evening when it’s cooler outside.
Source: https://www.heart.org/en/healthy-living/exercise-and-physical-activity/getting-active/how-to-stay-active-in-warm-weather
Physical Activity & Mental Health
Being active releases chemicals in your brain that make you feel good—boosting your self-esteem while helping you concentrate, sleep well, and feel better. Not bad for something many of us can do for free!
Being active doesn’t have to mean taking out an expensive gym membership or running marathons. Finding an activity you enjoy can give you a goal and a sense of purpose. It can also be a great way to meet people, have a break from daily life, and gain confidence. Other benefits include:
- Less tension, stress and mental fatigue
- A natural energy boost
- A sense of achievement
- A healthy appetite
- Increased focus and motivation
- Feeling less angry or frustrated
- Having fun
It’s even better if you’re able to get active outdoors. Research shows that being in nature can make us feel happier, increase feelings of fulfillment, and reduce our levels of depression and anxiety. Nature doesn’t have to mean forests or national parks, either; walking to a local common, visiting a friend’s garden, or simply noticing trees and flowers planted by the roadside can boost your mental well-being.
Adults should aim for 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This might sound like a lot, but don’t be put off. If you don’t feel you can manage this now, start small and build up slowly. Try to incorporate strength-building exercises at least two days a week. This could be yoga, Pilates, weightlifting, wheeling a wheelchair, or carrying heavy shopping bags.
Think about your current fitness levels, how much time you have to exercise, and what feels realistic to you. Anything you do to get active and reduce the amount of time you spend sitting or lying down is good. Exercise isn’t about losing weight or changing your body shape. If you enjoy it and it makes you feel good, that’s important.
