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Aliya Zimmerman
English 1201-511
Professor Slanker
15 July 2019
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
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
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
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
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
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
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
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
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
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
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
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
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.
Newnam, Jared. "Spending Time In Nature For Your Health-How Outdoor Activities Improve
www.southuniversity.edu/whoweare/newsroom/blog/spending-time-in-nature-for-your-
Rettner, Rachael. "Best Outdoor Activities for Staying in Shape." Live Science, 27 May 2017,
2019.
Journal of Quality Assurance in Hospitality & Tourism,, vol. 14, no. 1, Jan. 2013, pp. 66-