Advertising
Advertising

Doctors Tell Us How Hiking Can Change Our Brains

Doctors Tell Us How Hiking Can Change Our Brains

“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves,” wrote John Muir in Our National Parks. Clearly, John Muir understood the intrinsic value of spending time in nature.

Along with Muir, many of us recognize that hiking in nature is good for the body, mind, and soul. Walking through the woods while observing colorful birds and foliage, smelling the aroma of spruce and pine trees, and listening to a soothing running stream simply clear our mind and make us feel good. Lucky for us, doctors agree. Study after study shows there are many mental health benefits to spending time hiking in nature.

Hiking in Nature Reduces Rumination

camping-with-dog-ryan-carter-58__605

    Those who ruminate or focus too much on negative thoughts about themselves can exhibit anxiety, depression, and other issues, such as binge eating or post traumatic stress disorder. In a recent study, researchers investigated whether spending time in nature affects rumination, and they found that hiking in nature decreases these obsessive, negative thoughts.

    In this study, researchers compared the reported rumination of participants who hiked through an urban environment and a nature environment. They found that those who walked for 90 minutes in a natural environment, which took place in a grassland near Stanford University, reported lower levels of rumination and also had reduced neural activity in the subgenual prefrontal cortex, which is associated with mental illness. Those who walked through an urban environment didn’t enjoy these benefits.

    Advertising

    These researchers indicate that our world is becoming more and more urban and that urbanization is linked to depression and other forms of mental illness. Visibly, simply removing us from an urban environment to spend time outdoors where there are fewer mental stressors, less noise, and fewer distractions can be advantageous for our mental health.

    Hiking While Disconnecting from Technology Boosts Creative Problem Solving

    2811

      According to a study by Ruth Ann Atchley and David L. Strayer, creative problem solving can be improved by disconnecting from technology and reconnecting with nature. In this study, participants hiked while backpacking in nature for approximately four days and they were prohibited from using technology. They were asked to perform tasks requiring creativity and complex problem solving. They found that those immersed in the hiking excursions had increased performance on problem-solving tasks by 50 percent.

      Researchers indicate that technology and the noise of urban areas constantly demand our attention and disturb us from focusing, which taxes our cognitive functions. Thus, when we’re feeling overwhelmed from the stressors of urban life and being plugged-in 24/7, nature hikes can be strong medicine. They reduce our mental fatigue, soothe our minds, and help us think creatively.

      Hiking Outdoors Can Improve ADHD in Children

      Advertising

      tumblr_m59rppyKxO1qhb5oto1_500

        Attention Deficit Hyperactivity Disorder (ADHD) is a common disorder among children. Those with ADHD generally have trouble staying focused, are easily distracted, exhibit hyperactivity, and have difficulty controlling impulses.

        Raising children with ADHD can be perplexing for parents. Nonetheless, great news has emerged from the medical and scientific world. In a study conducted by Frances E. Kuo, PhD and Andrea Faber Taylor, PhD, researchers found that exposing children with ADHD to “green outdoor activities” reduced their ADHD symptoms. Thus, according to this study, the benefits of exposure to nature can extend to anyone with inattention and impulsivity.

        Doctors conclude that simple changes that involve green activities or settings can improve attention. For example, increasing exposure to a window seat with a green view, participating in an afternoon nature hike, or simply playing ball in the park can ease unwanted ADHD symptoms.

        Hiking in Nature is Great Exercise, Which Boosts Brainpower

        258816309806066766o5AmFLbSc

          We’ve all heard the expression healthy body, healthy mind. Hiking outdoors is an excellent form of exercise and it can burn 400 to 700 calories an hour, depending on the difficulty of the hike. An added benefit is that hiking isn’t as hard on our joints as other forms of exercise, such as running. Also, it’s proven that those who exercise outside are more likely to stick to their exercise programs, which makes hiking an excellent choice for those hoping to integrate exercise into their daily lives.

          Advertising

          The mind and body are naturally connected. Exercise helps to keep our brain cells nourished and healthy. In fact, according to researchers from the University of British Columbia, aerobic exercise might improve memory and cognitive ability. In the study, they found that aerobic exercise increased the hippocampal volume in older women. The hippocampus is a part of brain associated with spatial and episodic memory.

          Not only does exercise improve cognitive ability and possibly prevent cognitive decline as shown by the study, it can also reduce stress and anxiety, boost self esteem, and release endorphins (feel-good hormones). It’s astonishing that a physical activity as simple and low-cost as hiking can provide so many mental health benefits.

          Hiking is Now Prescribed by Doctors

          iceland18

            Has your doctor ever told you to “take a hike?” This isn’t a phrase that we typically want to hear, especially from our doctors, but they actually have our wellbeing in mind. Progressive doctors are now aware that people who spend time in nature enjoy less stress and better physical health.

            According to WebMD, more and more doctors are writing “nature prescriptions” or recommending “ecotherapy” to reduce anxiety, improve stress levels, and to curb depression. Plus, nature prescriptions are becoming more accepted by traditional health care providers as more research shows the benefits of exercising and spending time in nature.

            Advertising

            The state of California is traditionally one of the more progressive states in the area of alternative health. As an example, the Institute at the Golden Gate has been leading the charge to promote ecotherapy through its “Healthy Parks Healthy People (HPHP)” initiative. In this program, community organizations work with health professionals to improve the health of their parks, and to promote the use of parks as a passageway to health for the people who use them.

            How Do You Get Started with Hiking?

            enhanced-15487-1420669034-4

              Fortunately, hiking is one of the easiest and least-expensive sports to get involved in, and it’s fun and beneficial for the whole family. If you’re just getting started, don’t plan a Colorado 14er or to hike the Appalachian Trail. You can start small. Check out local short hiking trails and work your way up to a safe and comfortable distance. You can find trail maps online and there are smartphone apps to help you find the best trails for your level and interests.

              Ensure you wear sturdy hiking shoes that are appropriate for the terrain. Consider using trekking poles, which reduce stress on your knees, increase your speed, and improve your stability. Layer clothing as necessary for the weather and wear breathable, moisture-wicking fabrics such as silk, polypropylene, wool, and fleece to reduce sweat and stay warm. Use sunscreen, sunglasses, and a hat to protect you from the sun. Stay hydrated and have fun!

              More by this author

              Marilyn Rogers

              Marketing Consultant | Content Strategist | Freelance Writer

              Five Reasons Why Consuming News Excessively is Bad For Your Health How You Deal With A Problem Largely Reflects Who You Are Study Finds Yoga An Effective Cure For Migraine Headaches Doctors Tell Us How Hiking Can Change Our Brains 8 Tips to Set Up Your Home Office for Serious Productivity

              Trending in Exercise

              1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

              Read Next

              Advertising
              Advertising

              Last Updated on November 20, 2018

              10 Reasons Why New Year’s Resolutions Fail

              10 Reasons Why New Year’s Resolutions Fail

              A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

              Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

              1. You’re treating a marathon like a sprint.

              Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

              If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

              Advertising

              2. You put the cart before the horse.

              “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

              3. You don’t believe in yourself.

              A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

              4. Too much thinking, not enough doing.

              The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

              5. You’re in too much of a hurry.

              If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

              Advertising

              6. You don’t enjoy the process.

              Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

              The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

              7. You’re trying too hard.

              Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

              8. You don’t track your progress.

              Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

              Advertising

              9. You have no social support.

              It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

              10. You know your what but not your why.

              The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

              Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

              Do you want to be fit so you can be a positive example that your children can admire and look up to?

              Advertising

              Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

              Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

              Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

              • The more specific you can make your goal,
              • The more vivid it will be in your imagination,
              • The more encouraged you’ll be,
              • The more likely it is you will succeed (because yes, you CAN do this!).

              I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

              Read Next