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Aliya Zimmerman

English 1201-511

Professor Slanker

15 July 2019

Getting Outside to Improve Health

Does spending a week in the woods camping and canoeing sound like fun? What about

swimming outside, walking to the park, or even just sitting and reading outdoors? Being outside

and participating in activities can lead to great improvements in a person’s health in many

different ways. I have always loved being outdoors and would consider myself very adventurous.

Anything from exploring the Boundary Waters of Minnesota, scaling a rock wall, or sitting in

my hammock reading fuels my desire to be outside. I have a strong passion for this topic because

I know that if I encourage others to get outside, they will also live a healthier life both mentally

and physically. Sharing this love for the outdoors with others allows them to experience the

benefits as well. I have learned that when people experience the outdoors and the activities it

offers, they care more about the environment and keeping it clean. This benefits both the world

and the people within. So many opportunities await people of all different abilities and comfort

levels. Everyone should take advantage of the great outdoors and the activities it offers because

the sun’s rays and fresh air instead of polluted indoor air and artificial light lead to countless

health benefits.

Often there can be many misconceptions about the outdoors and its relation to a person’s

health. A common misconception people have is that being exposed to the sun only causes

damage, but in reality the sun can be very beneficial. The wilderness holds many hidden profits
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that are often overlooked. Ever think about the effect of natural light and fresh air opposed to

artificial light and polluted indoor air? People often think that the only benefit from the outdoors

is physical activity, and if they are overweight or older, they are unable to participate in any

activity. This is far from the truth in that there is always something for everyone, even someone

with limited physical abilities. There are so many benefits obtained from just getting outside,

even if it means sitting and talking or reading. From the decrease in depression, anxiety, and

heart rate to the increase in sleep, vitamin D, and happiness, being outdoors can always benefit a

person’s health.

Kyle Cox, adventure enthusiast and outdoor expedition leader, has been involved with

outdoor activities since high school. He has served as trip leader of outdoor education programs

for schools in California and taken many trips in West Virginia. After participating in and

guiding trips to the Boundary Waters of Minnesota for 20 years, he recently became the co-

owner of Untethered Adventures. This company takes high school kids from Ohio for a week in

the backcountry canoeing, camping, and experiencing the world for what it has to offer, without

technology. Kyle was my guide for the past two years on this amazing trip, and he offers a

plethora of information. He has taken hundreds of kids from all walks of life to experience the

outdoors. Unlike daily life where everything from sports to school seems to be about being the

best, being outdoors is the great equalizer. Cox states that, “in nature, all bets are off. You can

redefine yourself, if only for an hour, a day or a week, any person can let go of the hindrances of

society that seem to influence their lives negatively.” While kids may be far from their comfort

zone, Kyle notes that after a few hours or even days, students seem to become more relaxed and

willing to try new activities. Getting away from normal activities can benefit people in many
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different areas. Students are able to grow when they try something different that could lead to

newfound confidence when new situations appear in the future.

Getting outside has a positive affect not only on confidence and self- image, but can

affect daily mentality and feelings as well. Moods tend to increase when people spend time

outside, and it becomes easier to destress. Dr. Susanne Preston, a Clinical Mental Health

Counseling instructor at South University, says “fresh air and sunlight have the largest benefits.”

For example, with increased exposure to natural sunlight, incidents of seasonal affective disorder

decrease. When individuals are “exposed to natural sunlight, the vitamin D in their skin elevates

their mood” (Newman). Obvious effects of exposure to sunlight show every day. Think about a

warm, sunny summer day; people are cheery and friendly. Now think of a gloomy, rainy day or a

cold winter day where people sit inside and often seem grumpy. People always look forward to

the sunny days, not days where it rains all day. This is because of the strong connection between

natural sunlight and a person’s mood. When they are able to get outside and soak in some rays,

they have a euphoric feeling. While enduring the sun for too long can be dangerous causing skin

damage, dehydration, and heat exhaustion, it is important to take in a few rays every day.

Sunshine not only increases mood and vitamin D it also has many other effects. Sarah

Ivens, a writer and certified life coach who holds a PhD in global humanities, wrote a book,

Forest Therapy, detailing the effects of nature on a person’s health. She warns that this book is

not for adrenaline junkies or adventure seekers, but for people in toxic environments looking to

improve their lives. Ivens writes about other benefits from the sunshine for example, increasing

serotonin. Serotonin is “the ‘happiness hormone’ [which] helps with many common complaints

such as depression, headaches and loss of appetite” (Ivens 30). These ailments are often treated

with artificial drugs that can cause more damage to the body. When a person is in the sun, “the
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liver and kidneys absorb the sun’s rays and convert them into a biologically active form of this

wonder vitamin” (Ivens 30) also known as Vitamin D. Being exposed to the sun leads to

increased immunity which can “have protective effective effects against osteoporosis, cancer,

depression, heart attacks and strokes” (Ivens 30). This one ball of fire can be so helpful yet so

detrimental all at the same time.

Mood increases are not the only benefit from spending time outdoors. Many mental

health symptoms often decrease when people spend time outdoors. Clinician Dr. Preston states

that “research has shown that spending time in nature has been associated with decreased levels

of mental illness, with the strongest links to reduced symptoms of depression and anxiety, in

addition to increased self-esteem” (Newman). Being outdoors allows people to destress and let

go of daily worries that plague them. Experiencing nature allows people to escape the rat race of

daily responsibilities and have fun either trying a new activity or participating in an old pastime.

After taking hundreds of kids on outdoor trips, Cox has noted and been told of decreases in

anxiety and depression symptoms. He has encountered hundreds of students and “for safety

reasons [he] constantly observes the people [he] takes outdoors, and over the matter of a day to a

week, [he] notices great changes in a person’s overall mental outlook.” Seeing this change

proves that nature has amazing effects on a person’s health and general outlook on life. When

exposed to natural light and the outdoors, research has shown that “children with ADHD seem to

focus better” (Newman). When children step outside, they absorb so many benefits they would

have otherwise not experienced.

If people go camping and take the time to sleep outside, there are also many benefits.

When lying down for the night, the sounds of bugs, birds, and the wind can be heard instead of

sirens, cars, or other city noises. The serenity of nature is good for a person’s health and allows
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for better sleep. Being exposed to the sun “helps to streamline [the] body’s circadian rhythms”

(Ivens 30) which in turn leads to a better night’s rest. Many people have trouble sleeping,

especially after using screens, but in the woods everything is completely different. There is no

artificial light or other distractions to keep people from sleeping. Kyle Cox says, “when I spend

time outside and being active, I notice a difference in my ability to fall asleep faster, have better

quality of sleep and wake up less during the night. I also get less tired during the day and require

less supplemental caffeine. I feel more focused, mentally aware, and more positive about

myself.” There are so many benefits from sleeping outside, why not try it at least once?

Effects on mental health are not the only benefit from being outdoors, there are many

physical profits that result as well. Regardless of interest and ability, there are countless ways to

exercise outside. Walking, cycling, hiking, tennis, kayaking, running, swimming, and volleyball

are all healthy options. For people who want something more rigorous or who do not enjoy

walking, there are countless opportunities. Swimming for example is a low impact activity that is

great for older adults. Swimming or water therapy is often used for healing and to regain

movement after surgery. It has been found that swimming “helps strengthen core muscles and

reduce the risk of falls” (Retter). Being in the water is very peaceful especially when it is outside

as well. Staring up at the blue sky, soaking in the sun, and feeling the flow of the water is unlike

any other experience. Whether done competitively or for recreation, swimming has many effects

on both the mental and physical health of individuals. Another activity, kayaking, can be done by

people of many abilities, even people without use of their legs. Kayaking, like the other

activities, is easy on the joints and is free of continual pounding like running. It also increases

upper body strength because paddling takes technique and power. Kayaking often allows the

paddler to enjoy beautiful scenery in nature. Riding a bike, playing basketball, soccer, or
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baseball, even fishing, climbing, or skiing are all activities that can benefit a person’s health both

physically and mentally.

Climbing is an activity that can be tailored to people of many different abilities. Adaptive

climbing offers people with disabilities the option to participate even if they lack leg use.

Climbers can scale a wall with only their arms. Climbing not only works physical muscles, but

the mind as well. Figuring out the different routes and hand holds becomes another challenge in

itself. Researchers at the University of Tennessee conducted a study of a climber’s mental state

during a climb, specifically during a competition. Using an EEG, researchers identified many

different states in the brain being activated, differing based on the type of climb. The researchers

noted that “outdoor activities can induce positive psychosocial development” (Bailey). For rock

climbing specifically, it has “been shown to enhance resilience, self-efficacy, and growth mind-

set and has been effectivity used as a treatment modality for anxiety and depression disorders”

(Bailey). Climbing is just another activity that will help to decrease symptoms of mental health

disorders.

Resiliency gained from climbing a difficult route may positively impact one’s approach

to job seeking, as well as reaction to everyday challenges. Having a growth mind-set over a fixed

mindset is so important for someone to improve. Someone with a growth mindset believes that

they can always improve and get better while someone with a fixed mindset thinks they are stuck

and that no matter what they do, they will not improve. During the viewing of the results from

the EEGs, it was found that people who climb tend to have a freer flow of creative ideas.

Climbing is “a mentally engaging task” (Bailey) and works many different areas of the brain.

While climbing can be associated with fear, there are countless positives that outweigh any
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negative. From the physical aspect to the mental workout, climbing benefits people’s health in

many ways.

For older adults with limited mobility, it may be challenging to get outside and exercise,

but even just sitting in open air benefits people. It has been proved that “brisk walking on a

regular basis can improve the health of your heart, lungs and circulatory system; reduce your risk

of cardiovascular disease and type 2 diabetes; and help you maintain a healthy weight. Walking

is also a low-impact exercise, so it's easy on the joints and muscles” (Rettner). Unlike running

which can be hard on a person’s feet and knees, walking can be done by almost anyone. Whether

it be a walk to the park, around the block, or to the store, getting outside and exercising produces

countless benefits. Taking walking to another level, and hiking can lead to weight loss as well as

“reduce stress levels and negative thinking” (Rettner). When enjoying the trees, wildlife, and

astonishing scenery, people can appreciate nature. When people take the time to enjoy the world

around them, amazing things happen. Compared to people who spend time in nature, “people

who never get outside or be active in nature do not seem to enjoy the small things, it is almost

like they do not have time for anything but what benefits them directly” (Cox). Sit and watch the

sunset sometime. The incredible colors that the sky produces are unbelievable. It is awestriking

to see the creation Mother Nature produces every day.

Nature allows people to access each of their senses sometimes all at once. Sight may

include observing the animals, sunset colors, stars, and trees all around. On a recent camping

trip, I saw eagles, river otters, turtles, fish, loons, bears, swans, and a moose. Where else, other

than outside, is it possible to witness so many different animals in their natural habitat? Getting

away from phones and other technology allows people to see something they may have never

seen before and is also much better for their health. There are also a plethora of sounds that can
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be found in the wilderness. From the breeze through the trees, crunching of sticks, birds chirping

and calling, and, if near a lake, the water lapping. On my trip, I heard loons and owls calling,

birds chirping, thunder above the canoe, the fire crackling, and squishing mud under boots. In the

woods, it is so quiet, it is possible to hear conversations from a half mile to a mile away. What

about touch and the different feelings someone encounters outside? The feeling of dirt on hands,

mosquito bites, the sun, or the water all provide unique sensations. What about picking up sticks

or feeling the heat of the fire at night? All expose people to a different sensory experience that

cannot be found anywhere else. Tastes in the woods can sometimes be strange, but there are wild

berries or drinking water straight from the lake. And finally, what different smells are present in

nature that contribute to the full experience? The fresh or sometimes smoky air, the trees or

flowers allow people to enjoy every benefit of nature.

Ever think that trees could have many benefits to a person’s health? Instead of relying on

countless medications, what about natural remedies? Many forest scented essential oils have the

same effect on a person as spending time in nature. These oils can lead to “reduced stress, raised

concentration, improved mood and reduced insomnia” (Ivens 48). If oils work, real trees provide

additional benefits. For example, a Birch tree is the antibacterial powerhouse, Cedar Wood

relaxes muscles, Fir needles level blood pressure, and Spruce relieves pain. If that is not enough,

Cypress trees open the lungs, Juniper trees build confidence, Sandalwood lifts the spirit, and

White Fir reduces stress (Ivens 48). There are so many benefits from an object people see outside

every day.

Recently, the use of technology in children has increased significantly, often with

negative results. Author, Wei-Ching Wang is involved in the department of Tourism at the

University of Taiwan and his co-authors, Chung-Chi Wu and Chang-Yang are members of the
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department of Recreation Sport and Health Promotion. All three have credibility when

discussing a person’s health and outdoor activities. Because this study was conducted in Taiwan,

it gives a different perspective from a society with different cultural backgrounds and routines

than the United States. The three researchers conducted a study on the connection between

exposure to outdoor recreation as a child and the effect on adult participation in outdoor

activities. When conducting research, they found that outdoor recreation can “contribute to

parent-child communication and a higher level of life satisfaction. Moreover, in comparison to

sedentary and indoor recreational activities, outdoor recreational activities have a more positive

influence on strength and physical and mental health. More specifically, participation in outdoor

activities may be effective in combating unhealthy lifestyles and problems such as internet

addiction” (Wang). When spending time outdoors, it was also found that “natural surroundings

stimulates children’s creativity” (Newman). When children and parents build a connection

through the outdoors, everyone benefits. A strong connection helps create trust and helps the

child develop, while being outside allows both parties to soak in the added health benefits from

the natural environment. When both children and parents get outside and away from screens,

they are saving themselves later when problems from too much artificial light arise. The added

benefit of creativity allows for children to work their brain’s imaginations that are not always

worked when playing indoors or on screens.

During the study, it was also found that “people are less likely to participate in outdoor or

energy-consuming activities as they get older…” (Wang). When people are exposed to the

outdoors and the activities within, they are more likely to continue the participation than ones

who have never been exposed. They often tend to stick with the activity they are most

comfortable with instead of trying something new. Not being willing to take a risk can harm
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people not just in their health, but in their job or marriage as well. People must be willing to step

out of their comfort zone and experience something different and unexpected. Being exposed

outdoor recreation as a child combats some of these issues and contributes to the overall health

of the individual. All schools should take this into consideration and allow all children to

experience the great outdoors and the benefits within.

Military veterans can also thrive through outdoor activities. When veterans return to

civilian life they are often afflicted with Post Traumatic Stress Disorder (PTSD) symptoms and

other mental struggles from being exposed to the violence of war. Many recent studies detail the

positive effects on veteran’s mental health when they are exposed to nature. Author Stephanie

Westlund has a PhD in Peace and Conflict Studies from the University of Manitoba, a Bachelor’s

degree in Developmental studies, and a Master’s degree in Resources and the Environment from

Calgary. During her research, she found numerous accounts of veterans healing because of

exposure to nature. Westlund noted that “the major studies in wilderness therapy have reported

improved self-esteem and sense of social connection as well as interpersonal development and

enhanced social skills” (33).

Another study’s results state that “veterans who participated in multi-day camping and

hiking trips reported an improved sense of mental well-being, as well as feeling less socially

isolated” (Westlund 46). The euphoric feeling reportedly lasts weeks after the original exposure.

Meaning that, if veterans are able to get outside in nature once over a few weeks, they will have

continued relief. While nature may enhance the mental side of a veteran’s life, it also allows

them to interact with other people who have similar feelings and struggles, resulting in decreased

suffering. Kyle Cox has taken people outdoors who suffer from PTSD and says that “they seem

more relaxed, less anxious and happier then when they go about their normal lives. They told me
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how much better they feel when they are outside, especially in an environment that is less busy

and quieter than they are used to.” When veterans experience some relief from daily PTSD

symptoms, it can change their life in many ways.

Experiencing the outdoors can be life changing for many people. From someone who is

overweight looking for change, to the adrenaline junkie who runs hundreds of miles, and from

young children to older adults, there is something for everyone. Abundant health benefits, both

mental and physical, can be absorbed from being outdoors. The physical activity, the sunshine,

and the decrease in mental health symptoms can be advantageous for everyone. As Kyle Cox

says, “untether yourself from the world you know, the devices, the influences, and become more

in touch with your true self.”

Fig. 1. The relationship between focus and motivation in a climber who falls (Wang)
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Fig. 2. Relationship between focus and motivation in a climber who succeeds (Wang)
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Works Cited

Bailey, Andrew, et al. "A Climber's Mentality: EEG Analysis of Climbers in Action." Journal of

Outdoor Recreation, Education, and Leadership, vol. 11, no. 1, Jan. 2019, pp. 53-69.

EBSCOhost,

search.ebscohost.com/login.aspx?direct=true&db=eric&AN=EJ1203201&site=eds-live.

Accessed 22 June 2019.

Cox, Kyle. E-mail interview. 22 June 2019.

Ivens, Sarah. Forest Therapy. Piatkus, 2018

Newnam, Jared. "Spending Time In Nature For Your Health-How Outdoor Activities Improve

Wellbeing." South Univeristy, 6 Sept. 2012,

www.southuniversity.edu/whoweare/newsroom/blog/spending-time-in-nature-for-your-

health-how-outdoor-activities-improve-wellbeing-102984. Accessed 22 June 2019.

Rettner, Rachael. "Best Outdoor Activities for Staying in Shape." Live Science, 27 May 2017,

www.livescience.com/59288-best-outdoor-activities-exercise.html. Accessed 22 June

2019.

Wang, Wei-Ching, et al. "Early-Life Outdoor Experiences and Involvement in Outdoor

Recreational Activities in Adulthood: A Case Study of Visitors in Da-Keng, Taiwan."

Journal of Quality Assurance in Hospitality & Tourism,, vol. 14, no. 1, Jan. 2013, pp. 66-

88. EBSCOhost, doi:10.1080/1528008X.2013.749383. Accessed 22 June 2019.

Westlund, Stephanie. Field Exercise. New Society Publisher, 2014