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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

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    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.

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    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

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      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

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        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

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          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.

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          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

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            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.

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            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?

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              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!

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              Published on June 7, 2019

              10 Lower Body Workouts Anyone Can Try at Home

              10 Lower Body Workouts Anyone Can Try at Home

              Having a hard time going to the gym? Fear no more!

              In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

              There’re 3 main parts in this article:

              If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

              If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

              And the last section is about what you should do before and after working out.

              10 Lower Body Workouts That Can Be Done Anywhere

              If you’re familiar with the basic lower body exercises, just read on this section.

              If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

              1. The Starter Workout

              3 sets of 8-12 reps of:

              • Squat
              • Single Leg Deadlift
              • Glute Bridge

              (30 sec to 2 min rest in between each set)

              2. The 7 Minute Workout

              3 rounds of 30 seconds of each exercise:

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              • Walking Lunges
              • Quarter Squat
              • Step Up
              • Single Leg Deadlift

              (1 min rest in between each round)

              3. The Unilateral Workout

              4 sets of 16 reps of:

              • Reverse Lunges
              • Single Leg Deadlift
              • Skater Squat
              • Single Leg Glute Bridge

              (30 sec to 1 min rest in between each set)

              4. The Endurance Workout

              2 sets of 20-50 reps of:

              • Squat
              • Walking Lunge
              • Single Leg Deadlift
              • Glute Bridge

              (1-2 min rest in between each set)

              5. The Back To Back Lower Body Workout

              5 rounds of 10 to 20 seconds of each exercise:

              • Skater Squat
              • Step Up
              • Single Leg Deadlift
              • Single Leg Glute Bridge
              • Quarter Squat

              (30 min rest in between each round)

              6. Strength Lower Body Workout

              5 to 10 sets of 4 reps of:

              • Walking Lunge
              • Single Leg Deadlift
              • Squat

              (30 sec to 2 mins of rest time in between set)

              7. Glute Burner Workout

              4 sets of 10-30 reps of:

              • Walking Lunge
              • Single Leg Deadlift
              • Single Leg Glute Bridge
              • Quarter Squat

              (1 min of rest time in between set)

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              8. The Advance Lower Body Workout

              3 rounds of 20 seconds of:

              • Squat
              • Walking Lunge
              • Skater Squat
              • Reverse Lunge
              • Glute Bridge
              • Single Leg Deadlift

              (2 mins of rest time in between set)

              9. The Quick Lower Body Workout

              2 sets of 10 reps of:

              • Reverse Lunge
              • Step Up
              • Single Leg Deadlift

              10. The 100 Repetition Challenge

              2 sets of 50 reps on each leg of:

              • Walking Lunge
              • Single Leg Deadlift

              (4 mins of rest time in between set)

              Lower Body Exercises Breakdown

              Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

              1. Squat

                A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

                How to squat:

                Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

                2. Walking Lunges

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                  A lunge is a complex movement which recruits mainly the lower body.

                  The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                  3. Reverse Lunge

                    A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                    By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                    4. Quarter Squat

                      A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                      5. Skater Squat

                        A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                        6. Step Up

                          The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                          7. Glute Bridge

                            Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                            8. Single Leg Glute Bridge

                              Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                              9. Single Leg Deadlift

                                Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                                Before & After Working Out

                                Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                                Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                                Featured photo credit: Gesina Kunkel via unsplash.com

                                Reference

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