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Time spent outdoors may have a positive impact on your mental health. Reducing anxiety and boosting your mood are just two benefits that are linked with spending time in nature.

A long walk in the woods, a camping trip, a run alongside a beach. These are just a few examples of ways people love to get outside. And it turns out that outdoor activities may do more for us than we think.

With many people staying home more than usual these days, getting outside in areas where you can physically distance can be a great way to de-stress.

How do urban environments impact mental health?

Today, more than 50% of people live in urban environments, according to a recent study. By 2050, the researchers predicted that 70% of people will. There may be a link between nature and mental health benefits. In fact, the same study suggests that mood disorders increase within urban areas.

The study compared two sets of participants. One group went on a 90-minute walk through a natural environment. The other group went on a 90-minute walk in an urban area. Those in nature reported lower levels of negative self-thought.

Why is being outside so good for your mental health?

Lifting your mood and lowering anxiety are two ways being outdoors may be good for mental health. When in nature, people may experience a more positive mood and better cognitive function. Memory improves, as does the ability to focus. Some people also experience a boost in creativity.

Research suggests anxiety decreases after exposure to nature.

According to Registered Psychologist Dr. Lynne M. Kostiuk, humans need to feel connected to the natural world. She says being outside helps us tune back in to ourselves. This could be because we don’t have as much stimuli around us. With fewer things calling for our attention, we relax.

“Nature goes at a completely different pace than what we’ve created for ourselves nowadays,” she says. “It slows us down, lets us pay attention to different things, and let go of others. It gives us a chance to just enjoy ‘being’.”

The difference between ‘being’ and ‘doing’

The difference between ‘being’ and ‘doing’ is something Dr. Kostiuk emphasizes as being important to distinguish. “We live in a society where we associate our worth with ‘doing’. Things that bring financial rewards, status and so on are all associated with ‘doing.’”

“The result of this is that we work hard all the time. We try to be the best at everything. It’s not to say this isn’t a good quality. But it drains us of our energy. When we’re in nature, we can slow down. We can reconnect to that sense of ‘being’ instead of ‘doing’. It’s very restorative.”

The more we can go out in nature and just ‘be’, the better, Dr. Kostiuk notes.

What’s the right amount of time to spend outdoors to get the benefits of nature walks?

Research points to 120 minutes a week as the ideal minimum. Participants were more likely to report good health or well-being after least 120 minutes of exposure to nature in a week. And it didn’t matter if this was a continuous stretch of time or not. The benefits of nature walks appear to be the same even if the 120 minutes occurs in smaller blocks of time over the week.

So, next time you find yourself with a free Saturday afternoon – go for a walk in nature! No matter the weather, you may find that you feel better by the time you come back indoors.

Nature walk activities for kids 

If you’re going on a nature walk as a family, here are some activities that can make your enriching:

Go on a scavenger hunt. There are plenty of free scavenger hunt grids online. Print one out and children can check off the things they find along the way. You can also make your own grid.

Collect different shaped leaves. Once you get them home, you can research which trees they belong to.

Make rubbings of different bark. Bring along some paper and crayons. Do rubbings on the trunk of different trees to explore the different textures.

Make a nature collection. Bring a bag and have your child gather things that have fallen to the ground that they find interesting. This could be pine cones, sticks, bark, moss, stones, seeds and leaves. Use these items in nature crafts.

Have your child lead the walk. Kids love to be adventurers. Letting them choose which trail to follow is a great way to build confidence and decision-making skills

Do a nature senses activity. Have children tap into all of their senses. Have them write down what they see, smell, hear and feel.

We know that sometimes it’s not always that easy though. If you haven’t felt like yourself lately, it may take more than a walk outside to help. And that is totally ok. If you’re looking for mental health support, you can search for a psychologist offering virtual appointments and find helpful articles and resources on Lumino Health.

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The benefits of a morning walk

Short daily walks can help to prevent heart disease, arthritis and Type 2 diabetes. Here’s how to make the most of your morning walk.

Walking isn’t just a way to get from one place to another. This simple, low-impact activity can help lower your risk of heart disease, arthritis and type 2 diabetes. But can walking help you to lose weight? And does walking count as cardio?

To answer these questions, we talked to Mark Vrbensky, a physiotherapist at Sheddon Physiotherapy and Sports Clinic in Oakville. He tells us why a daily 30-minute walk is good for your health. He also shares why the morning could be the best time to go for a walk.

Get energy and a mood boost from your morning walk

Ever wake up feeling sluggish and unmotivated in the morning? A quick 30-minute walk can help start your day off on the right foot. Vrbensky helped conduct a study that surveyed participants before and after a dance fitness class. “There was a significant improvement in everybody's mood after the exercise,” he explains. The body releases endorphins during exercise, which Vrbensky calls “happy chemicals” that make you feel good. “There's also that feeling of accomplishment,” Vrbensky adds. “That feeling of ‘I did something today’ is very beneficial for someone who's struggling with those things.”

The blood pumping in your body from a brisk walk may energize you for the rest of the day. “As your heart's pumping from more activity, there's going to be more blood flowing to your brain. That's going to lift your energy up,” Vrbensky explains.

Why go for a morning walk?

There’s actually no physiological reason why Vrbensky suggests his clients go on daily walks in the morning. Instead, he says it’s for behavioural reasons. ““There's no procrastination or “I'll do it later” excuse,” he explains. “You set the tone to be productive and accomplished right away.”

For those that already have busy morning routines, lunchtime or after dinner could be more convenient. But it depends on your schedule. “The absolute best time of the day to go for a walk? It’s whenever you think you're going to do it consistently,” Vrbensky says.

Does walking count as cardio?

The answer to this question isn’t as straightforward, as Vrbensky says it depends on how you view cardio. In the simplest sense, cardio is any activity that increases your heart rate, which walking accomplishes.

Looking to increase your cardio endurance? Vrbensky says that you would benefit from doing more than just a walk. That is if you aren’t suffering from injuries and are capable of doing more high-intensity exercise without pain. “If you want to become a higher-performing athlete, you need a higher intensity than just walking,” he explains. “If you’re 60 years old and want to maintain your health, then walking is definitely cardio.”

Walking still has benefits, regardless of your age. But those capable of doing more intense exercise would benefit from engaging in more intense exercise, according to Vrbensky.

Does walking help with weight loss

Vrbensky says that walking can help you to lose weight. But depending on your goals and lifestyle, walking might not be enough. “The formula for weight loss is to expend more calories and consume fewer calories,” he says. Walking will expend calories, Vrbensky says. But he also notes that long-term changes to your diet might also be required to lose weight. Vrbensky also recommends those seeking weight loss to incorporate strength training into their routine. “Muscles burn more calories than fat,” he says. “If you have more muscles, you'll have a higher metabolism and that will help you lose more weight.”

Walking your way to lower heart disease, arthritis and diabetes risk

A regular walking routine will help reduce your risk factor for several diseases.

Here are a few examples:

Heart disease: “With walking or cardio, your heart becomes more efficient at the amount of blood it pumps out per beat,” Vrbensky explains. As the heart becomes more efficient at pumping blood, it doesn’t have to work as hard. “There's less pressure on all of the arteries and there's less pressure on the organ itself,” Vrbensky says. “That will impact your heart health for your whole life.”

Arthritis: To understand the benefits of walking for arthritis, Vrbensky encourages us to think of a squeaky door hinge. “If it's not in use much, there's going to be rust and guck. It's going to like being in a closed position,” he says. “If this door hinge is moving back and forth, it’s going to slide and open and close much easier.” Vrbensky says that any type of movement, like a walk, will decrease the stiffness and the pain from arthritis. Walking can also help prevent arthritis from happening in the first place. It can also help reduce other aches and pains such a lower back stiffness.

Type 2 diabetes: “Exercise helps lower blood sugar,” Vrbensky explains. “It's actually doing the job of insulin for those with type 2 diabetes,” he says. People in a pre-diabetic state can reverse their condition by developing a regular walking routine too. And those at-risk for developing type 2 diabetes can lower their risk with regular exercise. “Even if you're not close to diabetes, walking will help prevent it long term,” says Vrbensky.

Do I need to power walk for the most benefits?

Vrbensky’s says this is relative to your age and fitness level. While a regular walk is always beneficial, those that are more capable could benefit more from power walking. But if power walking hurts or is difficult, a regular walk can still be of great benefit.

Already have an active fitness routine? Walking can also be a great way to help sore muscles to recover and to keep moving on rest days. “If you go to the gym three times a week, I wouldn't recommend sitting down and not doing anything for the other four days,” Vrbensky says. And if walking is the only exercise you’re getting, then keep it up. “I tell almost every patient I see in the clinic that they need to walk more,” says Vrbensky. “A daily walking routine is simply the best thing you can do for your health.”