Humans evolved living outside and because of this undisputed fact we have many adaptations or evolutionary reasons that we must go outside on a daily basis. From our need for sunlight exposure to our movement requirements there are so many reasons to go outside and improve your health.
1. Sunlight – Direct sunlight is something we all need each and every day for not only health but also to keep our circadian clock in rhythm. Even on a dark and gloomy day the light from the sun is far higher than anything you can get indoors. Direct sunlight can reset our daily clock, helping sleep better the following night, it has anti-depressant and anti-anxiety effects to just name a few of the benefits. Outside sunlight recommendations are simple – go outside daily and exposure your body and eyes to sunlight for at least 15 minutes each day preferably first thing in the morning. This early morning exposure will set you up for a great sleep that night.
2. In order to Move – one of the easiest ways to move is walking and going outside especially in nature has so many other added benefits on top of movement. You can stack your outside time why not go for a walk first thing and expose yourself to the sun, take a travel mug of your favourite hot drink and we are onto a winner. So many of us fail to achieve our natural movement requirements on a daily basis and going outside for a walk is one easy, relaxing way to get those steps in.
3. Boost Your Immune System – if you go outside into nature – it can be a green space, forest, mountains whatever you have near you. This nature exposure boosts a cell called the Natural Killer Cell which is an important arm of our innate immune response to fighting off foreign invaders (bacteria, viruses, fungi etc). One exposure for 45-60 minutes per week will boost your NK cells for up to 7 days.
4. Natural Anti-depressant – nature, outside, sunlight and movement all have an additive anti-depressant effect that you can harness to help you stay balanced. The trees in a forest actually release happy. Forest bathing (lying in a forest) has been shown to lower blood pressure and reduce cortisol (our stress hormone) having a relaxing effect on the body.
5. Relax your eyes & improve eyesight – staying indoors has a big downside for your eyes, it means that our eyes never look further than the wall near us. Most of us look at screens, phones, devices but also really never look further than the room we are in. Our eyes need to look far off in the distance so they can relax and one easy way to do this is to go outside in nature and actively let your eyes focus on things in the distance. It has been shown that looking close at screens, devices, walls etc and never looking in the distance can reduce our vision. Try this simple exercise if you don’t have time to get outside – go to your window open it and try to gaze off I the distance for 1-2 minutes to relax the eyes. Ideally you will go outside for your morning walk in a space that allows you to look far.
Written by Nicole Paine, Author of Eat Move Thrive 30 (www.eatmovethrive30.com)