Research shows that americans spend an average of 87 percent of their time in closed buildings and 6 percent of their time in closed vehicles. This is a total 93 percent of your living expenses.
There are many reasons why this is unhealthy – body, mind and spirit. For beginners, the concentration of many pollutants in the room is usually 2-5 times higher than the typical outdoor concentration. 2
Simply opening the window to allow more fresh air is actually one of the simplest and most effective ways to help clean up indoor living space and reduce exposure to pathogenic pollutants, mold and so on.
Even in winter, it’s a good strategy. Ideally, open two Windows on either side of the house for cross-ventilation. Keep it open for about ten minutes, as this will exchange most of the air. Of course, if it’s winter, do it the hottest time of the day.
In addition, as long as you spend more time outdoors, you can get more fresh air – and there are many benefits to doing this, beyond the fresh air. The benefits are so great that you should try to get outdoors every day – even in winter, when the temperature is low.
5 reasons to go outside
The idea of hibernation until spring? Resist the urge and go outside instead. If you’re looking for some extra motivation, TIME has five very good reasons to do this recently. 3
Improve your creativity and focus
If you want to solve a problem or come up with a good idea, you can walk outside. Found a study that increased the creativity of walking participants by 81 percent, but the ‘minimal’ and ‘highest quality’ analogies made outside production. ‘4
In children with adhd, time spent in nature led to increased attention and high scores in concentration tests. Richard rove (Richard Mr Louv) in his “the Last Child in the forest” (the Last Child in the Woods) book even used the word “nature deficit disorder” to describe his thought due to spend time in the outdoor behavior problems. five
Improve your mood and self-esteem
The “green exercise” of exercising in nature has its unique advantages besides indoor exercise. A meta-analysis of 10 studies found that just five minutes of outdoor activity can significantly improve mood and self-esteem. 6
These improvements were caused by the study of each “green environment”, while exercise near water sources had the greatest impact. Researchers at the university of Essex, Jules, said: 7
“You’ve got great benefits in the last five minutes. We should encourage people in busy and stressed environments to go out regularly, even in a short period of time. ”
Spending time outdoors is also recommended for seasonal affective disorder (SAD), sometimes referred to as “winter depression”. Even if the weather is cold and cloudy, outdoor lighting may help your mood. According to Mayo clinic: 8
“Even in cold or rainy days, outdoor light can help – especially if you take a couple of hours outside and get up in the morning.”
I usually walk 90 minutes a day, barefoot vitamin D (unless it rains) on the beach at noon, which really lifts my spirits. It also allows me to read a book a week.
Increase vitamin D levels
It is estimated that more than 95 percent of the elderly in the United States may lack vitamin D and 85 percent of the American public.
The researchers point out that vitamin D deficiency is common in adults of all ages, these adults increased skin pigmentation (such as ancestors came from Africa, the Middle East or India), or often wear sunscreen or limitation of outdoor activities. 9
The researchers point out that it is very important to increase vitamin D levels, because of the improvement of general population vitamin D3 can prevent a year killed nearly ten thousand people around the world life of chronic diseases. The incidence of several cancers could also be cut in half.
Vitamin D can also fight infections, including colds and flu, because it can regulate the expression of genes that affect the immune system to attack and destroy bacteria and viruses.
I firmly believe that the appropriate sunlight is the best way to optimize your vitamin D levels, the more time that you spend outdoors, the easier it is natural to keep your vitamin D levels in the treatment of range 50-70 ng/ml.
Improve your workout
As mentioned earlier, outdoor exercise produces more benefits than indoor exercise. In addition to improving your mood, outdoor activities can be more challenging and lead to more physical gain. For example, if you walk, jog, or ride a bike, you will have to spend more time overcoming wind and terrain changes. 10
In the elderly (generally in the low outdoor time), the physical activity of the outdoor exerciser was significantly higher than that of the indoor exercisers. 11 even studies have shown that the stress hormone cortisol levels are low when people are exercising outdoors instead of indoors. 12
The potential for healing
Spending time outdoors has some natural curative effects. Some of them are related to natural light exposure. One study found that after surgery, people exposed to more than 46 percent of sunlight had 22 percent of painkillers per hour. 13, 14
But even in light of light, there are potential benefits. Studies have shown that older adults who spend more time outdoors have less pain, better sleep and less function in their daily activities. 15. Study published in Biopsychosocial Medicine: 16
“Nature’s medical ability, natural medicine, has traditionally been defined as an internal therapeutic response aimed at restoring health. About a century ago, the famous biologist John Sir Arthur Thompson (Sir John Arthur Thomson) within the scope of the traditional Chinese medicine (TCM) to another the word “natural” explanation, define it as the natural and the building of the external environment.
He believes that the healing power of nature is also associated with the right exposure to outdoor environments and the natural part of life that is inanimate. …… With global environmental problems, rapid urban expansion and crisis levels of mental health disorders, reduced natural contact may not have an impact on individuals and the health of the planet itself.
In the 1970s and 1980s, children spent more than two hours in the open and nine hours on weekends, regardless of the weather. In contrast, a 2013 study found that children spent just over an hour on weekdays outdoors, and about four or five hours on Saturdays and Sundays. 17 about half of the parents of the children in the childhood in the outdoors, maybe that’s why forty-four percent of parents expressed the hope that their children would be more often in playing outside.
In turn, children have a lot of activities they say they would rather do than play outside. This includes watching TV, playing computer games, playing other games and toys, reading books, surfing the Internet… Even do homework or do housework. As in the journal of social science and medicine 18:
“Nature has long been associated with health and is described as a therapeutic landscape, and a growing body of research shows the benefits of interacting with nature on mental and physical health. However, there is growing concern that children have lost contact with the natural world and spend less time outdoors, even though it is good for their health. ”
Now we see the rate of childhood obesity in the record, and type 2 diabetes, asthma, and vitamin D deficiency and increased speed of ADHD – all of which may be with nature in outdoor activities, children less time together. In fact, from positive outdoor games to sedentary lifestyle changes, away is described as a “major factor in the decline of children’s health.” 19
Basics: another benefit of spending time outdoors
The next time you go outside, take off your shoes and spend some time barefoot walking on the grass, sand or mud. The earth has brought a huge negative impact. It’s always rich in electrons, which can be a powerful and plentiful supply of antioxidants and free radical electrons. Your body is well adapted to the earth “work” because there is a continuous flow of energy between your body and the earth. When you go barefoot on the ground, you absorb a lot of negative electrons through the soles of your feet.
This effect is enough to keep your body at the same negative electric potential as the earth. This simple process is called “grounding” or “grounding”, and its role is one of the most effective antioxidants we know. It has shown that grounding can relieve pain, reduce inflammation, improve sleep, improve health, and more. However, when you wear rubber or plastic shoes, you can effectively shield yourself from the beneficial electrons that are pouring in from the earth.
Simply by going outside, barefoot, touching the earth, and allowing your body’s extra charge to be discharged into the earth, you can alleviate some of the pressure that continues to be imposed on the system. Walking barefoot can help improve electromagnetic fields and other types of radiation from mobile phones, computers and wi-fi. It is also thought that grounding may actually help in the formation of structural water in your body.
In addition, grounding can calm your sympathetic nervous system to support your heart rate variability. Moreover, when you support heart rate variability, it promotes homeostasis or homeostasis of the autonomic nervous system. This is important because whenever you improve your heart rate variability, you are improving your whole body and all your functions. If you want to learn more, check out the grounding documentary (in my interview). You’ll hear residents of Haynes in Alaska overcome chronic pain, sleep apnea, and more simply by going out and grounding firsthand.
Even in cold weather, spend time outdoors
It’s easy to schedule a weekend hike or an occasional outdoor activity, but to get the most out of it, you should buy time outdoors every day, even if it’s only five minutes. To do this, outdoor time needs to be part of your daily routine (and your children). Don’t let bad weather stop you (in a reasonable range, of course). Some outdoor activities are best spent in a light rain, a heavy snow, or a muddy spring day. Parks and trails will no longer be crowded, and you can immerse yourself in the sensual season to explore nature. Ideas include:
When is it too cold to go outside?
It was a personal decision… But once the thermometer down to about 20 degrees Fahrenheit (6.6 Celsius) or so, you have to be very careful, and to protect your skin from exposure, if you choose to go outside, because the low temperature will greatly increase your chances of frostbite. Your cheeks, nose and ears are most vulnerable, but your hands and feet are also vulnerable. Properly dressed, pay attention to the following security measures to help you stay safe and warm during this winter’s outdoor activities:
Wearing three or more layers:
Use lightweight synthetic materials to suck moisture out of your skin. Avoid heavy cotton materials because they absorb sweat and trap moisture near your body, which increases your risk of hypothermia
Add one or two layers of wool or wool to keep warm
It is made of light, waterproof and windproof material
Put on a hat because your head shows about 50% of the heat
Wear gloves to protect your fingers from frostbite. Laminating gloves with heavier gloves is a good idea, so you can remove a layer without exposing your skin to cold air if needed
Cover your face with a mask or scarf to avoid frostbite when the temperature is below freezing. It also helps warm the air before entering the lungs
Wear sturdy shoes to prevent slipping and falling on snow and ice
Check temperature and forecast. When the temperature and cold temperature below 20 ° F, health risks will increase
Wear lightweight and/or reflective clothing, as it gets darker and darker during the winter months. You want to make sure that the driver sees you
Drink lots of liquid. It’s also important to stay hydrated in cold weather and hot weather. If you’re exercising, drink water before and after exercise, even if you’re not thirsty, because dehydration may be more difficult to detect in cold weather
Tell someone where you are going and when to expect your return, just in case something goes wrong. If you slip in the winter, if no one knows to go to you, hypothermia may make you better
Although it is important to keep warm, one common mistake people make is that they are actually too hot when they are exercising in cold weather. Keep in mind that even if it’s cold outside, exercise produces body temperature and sweating. Once your sweat starts to build up in your clothes, there’s a chilling feeling. If it’s really cold outside, it may even freeze in the area near your skin, lowering your body temperature and increasing your risk of hypothermia.
Keeping it dry is as important as warmth – therefore, the capillary layer that is closest to the skin is laid on the layer, and if you sweat the swe back, you can remove one or two layers. Just remember to put these layers back once you start to cool down. Keep in mind that even if you dress warmly, it can be dangerous. As a general recommendation, I suggest taking a break from outdoor activities if the temperature is below 0 degrees Fahrenheit (-17.8 degrees Celsius) or the wind chill factor is high.