Being in contact with nature has many benefits for our physical and mental health. Scientific evidence shows that being in nature, whether in a garden, in a park or in the countryside, improves our mood and reduces risk factors for some diseases.
Spending time in nature helps us to:
- Reduce blood pressure.
- Improve cholesterol levels.
- Lower the chances of developing type 2 diabetes and stroke.
- Prevent asthma and reduce its symptoms.
- Lower the risk of having a cardiovascular disease.
- Reduce mortality risk.
Our mental health and psychological balance are also "healed" by nature and that’s why many people do what is known as ‘forest bathing’. This technique is based on a Japanese practice (shinrin-yoku), according to which being outdoors helps to relax and has therapeutic benefits. For the Japanese, forest bathing is an antidote to stress and a healthy and ecological way to rest from technology.
To get the maximum benefit of forest bathing, your contact with nature must be conscious; you must pay attention to everything around you. For example, observing the trees, flowers, water, stones...
- Can you hear the crunch of leaves and twigs on the ground as you walk?
- Do you hear birds singing nearby?
- Can you feel your body as you walk?
- Do you smell the scent of trees?
- Inhale and exhale deeply.
- Enjoy the sky you see between the trees.
- Connect with the forest, feel its peace.
- And enjoy this time you have for yourself or whoever you share it with outside the hustle and bustle of daily life.
Keep in mind that your nature walks will not solve your problems, but they will become part of the solution. Spending time in contact with nature is a simple and easy way to relax and lessen your concerns.
Incorporate nature into your daily life
If you intend to do forest bathing, you must commit yourself, because you will not see the results quickly. It is a process that takes time, and the benefits are achieved with regular practice. For it to be part of your routine, schedule in your agenda enough quality time to spend in nature. A quick walk-through in nature to return to work as soon as possible is not as effective as walking relaxed and with the conscious intention of disconnecting.
Another important recommendation: nature has its own music (birds, leaves in movement…), so it is not necessary for you to bring it. Even so, if you like listening to music while you are in nature, choose relaxing melodies and listen to them at a low volume so that they don’t speed up your pace.
Within a few minutes of being in contact with nature, your body begins to relax, blood pressure stabilizes, stress hormones levels and muscle tension decreases, and the health benefits kick in. All this makes being in nature a good way to get started in meditation.
Having lunch outdoors
If the weather allows it, take your lunch in a park or a green area near work. This will help you disconnect, reduce stress, and get the sunlight you need to synthesize vitamin D, which is necessary to keep your nervous and musculoskeletal systems in shape.
This recommendation is supported by different studies, such as the research published in Frontiers in Psychology that analyzed data from 14 studies involving university students. Just sitting outside for 10 minutes or taking a short walk in nature was found to reduce stress and improve mental health.
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