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Six Scientifically Proven Ways a 30-Minute Walk In The Forest Will Improve Your Health

Six Scientifically Proven Ways a 30-Minute Walk In The Forest Will Improve Your Health

There is something inherently magical about a walk through the forest. Just imagine the trees towering around you, sunlight peeking through the tops, the texture, and crackle of the uneven ground beneath your feet. You can almost feel the magic now.

We all know that getting out into nature is good for the soul, but did you know that a walk in the forest can have a tangible and positive effect on your health?

The Secret the Japanese Have Known For Years

Nature-based therapy is nothing new, at least in the East. Developed by Japanese scientists in the 1980s, Shinrin-Yoku (literally translated as “forest-bathing”) is a critical part of the Japanese health and wellness system.

Take it from Dr. Won Sop Shin, Minister of the Korea Forest Service, who stated in October 2015 that, “A study showed that a 30-minute forest trek decreased negative feelings such as stress, depression, anger, fatigue, anxiety, and confusion, and improved cognitive skills.”

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So, take some time out of your usual routine and find some trees! If you’re still not convinced, here are six real health benefits a walk in the forest can have.

Reduces Cortisol Levels

Cortisol is our body’s stress hormone, designed to kick in when we need to fight or flight for our survival. High levels of this hormone can weaken our immune systems, change our metabolism, as well as make us feel tired, stressed, and weak. It is an important hormone to keep in balance. However, keeping that balance isn’t easy in our fast-paced, high-stress lives. That’s where a walk in the forest can help.

One study, conducted in two dozen forests across Japan with nearly 500 participants, concluded that a walk in the forest significantly decreased levels of cortisol. The hormone’s levels dropped nearly 16 percent more than when the same person walked in an urban environment. Additionally, the participants’ blood pressure showed improvement after spending just 15 minutes in the forest.

Lowers Blood Sugar

Studies have shown that forest therapy effectively decreases blood-glucose levels in diabetic patients. In a 1998 study, patients were given blood-glucose tests before walking in the forest, and were tested afterward to measure any changes. The forest environment itself can cause “changes in hormonal secretion and autonomic nervous functions” that can help lower blood sugars, as well as the added physical exercise from walking. However, it is the combination of walking in the forest where patients saw the most improvement.

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Improves Concentration and Brain Function

Forest walking is a natural mood enhancer, but it can also help our brains function better and can even improve concentration. A research team from Chiba University collected data from two large groups of adults: 500 who took part in forest therapy, and 500 who didn’t. In a study published in 2013, researchers confirmed that “spending time within a forest can reduce psychological stress, depressive symptoms, and hostility, while at the same time improving sleep and increasing both vigor and a feeling of liveliness.”

Improves Mood

We’ve always known that fresh air, exercise, and getting out in nature can improve our mood, but there is real evidence that forest walking can actually decrease clinical depression, and help patients with alcoholism.

Dr. Shin says, “Forests can improve psychological stability in patients with depression and alcoholism. Scores on the Beck Depression Inventory decreased among patients with depression and scores on a self-esteem measure increased among individuals with alcohol use disorder, after participating in a forest healing program.”

Fights Off Allergy Symptoms

Tom Ogren, author of The Allergy Fighting Garden, says most allergy sufferers don’t have to worry too much when they are truly in nature. He says, “In nature, things are much more in balance, certainly the trees and shrubs are in a gender balance, and there is usually around one female tree for every male tree in the wild. This horticultural balance keeps the air cleaner, is better for everyone, especially anyone with allergies or asthma.”

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For those with allergies, a walk in the forest can actually boost your own immunity and improve your allergic reactions as you get more exposure to nature. Dr. Shin says, “Patients with pediatric asthma or atopic dermatitis obtained relief from their symptoms after undergoing a forest healing program.”

If you’re looking for respite from allergies, stop leafing through pages of air purifier reviews, and just get outside!

Helps Your Body Fight Cancer Cells

Just the scent of trees can assist your body in fighting cancer cells, according to a 2009 study.

One of the biggest benefits of forest-bathing comes from a compound called phytoncide, which is derived from trees and plants and is breathed in by humans during forest therapy. It is this phytoncide exposure that helps our bodies, explains Dr. Shin, by increasing our levels of a particular brand of disease-fighting white blood cells. “The forest environment can boost the immune system by increasing the number of natural killer cells, which may facilitate recovery from cancer. Actually, the forest healing program was found to facilitate the recovery of breast cancer patients.”

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Conclusion

Our bodies were meant to live in nature, and it is nature itself that is our healer.

Step away from the screen and make it a date: you and the forest.

Your mind, body, and soul will thank you for it.

Featured photo credit: Dustin Scarpitti via magdeleine.co

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Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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