The naturalist John Muir once said, “Of all the paths you take in life, make sure a few of them are dirt.” Now is the time of year that older adults can honor the importance of nature by taking a few “dirt paths” that will lead to many physical, mental, emotional and social benefits.
What Nature Offers
Physical Health Benefits
The outdoors provides opportunities for physical activity. Walking, hiking, gardening, birdwatching, bike riding and swimming can strengthen muscles, increase flexibility and mobility, enhance balance, maintain or improve cardiovascular health, help maintain healthy weight, improve sleep and enhance immunity.
Outdoor sports can add a special boost to physical health. Being part of a team at any level can be a powerful motivator. Team sports in which many older adults can physically participate include the following:
- Bocce ball
- Horseshoes
- Lawn darts
- Croquet
- Golf
- Pickleball
Mental and Emotional Health Benefits
According to a study, hikers reported substantial stress reduction and mental rejuvenation when hiking.
Sunlight helps keep serotonin levels up, which helps raise energy levels, and keeps moods calm and positive. Being outdoors also lets the mind decompress and focus on the importance of nature and the beauty it provides.
Walking in a natural setting can lead to a lower risk of depression, as negative thoughts and emotions decrease among nature walkers. Though many aging adults suffer from depression, and a lack of physical activity can contribute to depression, walking can provide multiple benefits.
Being outdoors can also boost creativity, and improve a person’s problem-solving ability by allowing time to relax and refocus.
Outdoor activity can improve self-esteem, and it doesn’t require intense activity to do so. Completing a walk, bike ride, or work in the garden can leave a person feeling better about themselves.
Social Benefits
Opportunities to meet other people await outside the house. Plan a walking trip to a friend’s house, and then to the park for some exercise. Finish up at a local coffee shop.
Research has shown that being outdoors and active are related to greater self-reported physical functioning, a decreased fear of falling, fewer depressive symptoms and long-term functional health benefits.
Outdoor Safety
Before jumping into outdoor activities in the warmer months, make sure a check up with a physician takes place.
To make sure the outdoor experience is a healthy one there are some recommendations older adults should follow while realizing the importance of nature:
Exposure to sunlight increases the body’s ability to absorb vitamin D, which is vital for bone health, blood cells and the immune system.
Recommendations for sunlight exposure vary, but most are usually around just five to 10 minutes in the summer two or three days per week. However, too much UV radiation exposure can result in health risks, particularly for seniors. Those risks include skin cancer, cataracts and other eye damage, and suppression of the immune system.
The safe amount of sun exposure depends on a person’s skin type. Other factors include geographic location, weather conditions, time of year, and even time of day. A weakened immune system due to illness or certain medications, a person’s age, sex, and history of skin cancer are also factors.
A consultation with a physician or dermatologist should be considered.
Seniors can protect themselves with long sleeves, sunglasses and a hat. Broad-spectrum sunscreen, SPF 30 or higher, should be used even when it is cloudy.
Too much heat is a danger for anyone, but it is even riskier for seniors. It is important to drink plenty of fluids, and avoid drinks with alcohol or caffeine while outside on a warm day. Certain medications can make seniors more susceptible to problems with the heat.
For more ideas on outdoor activities for seniors, please visit Bethesda’s Health & Wellness blog.
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