Caregiver Corner
By Jennifer Beach
I remember my mom telling us as kids, “Go outside; it’s good for you.” I think she not only wanted us out of the house, but also knew the benefits it would bring us (and her).
Spending time outdoors, even in the cold, misting rain and warm sunshine, was something my mom — and now research — both encourage and support.
Everyone can benefit from going outdoors at least 10 minutes a day. Building a sun or outdoor break into our daily routines can be critical to better health. Being outdoors, connecting with nature in even simple ways, can improve sleep, mood and much more, according to numerous studies.
The challenge for some of us or our loved ones can be getting outside. For many in nursing homes or those homebound, the simple act of going out the front door for 10 minutes is a significant task.
Regardless, we should continue to work, assist and encourage our loved ones to make the effort to get outside. The barrier is often having the support to encourage and assist individuals with this daily goal.
Here are a few benefits of taking an outdoor break:
- Improved Mental Health and Mood: Spending time in nature (even our back yard or front porch) can significantly reduce stress levels, lessen feelings of anxiety and anger, and improve mood. Studies show that short walks (as little as five minutes) can boost mood. Getting outside, especially in the morning, also helps reset our circadian rhythm, which in turn can improve mood and emotional well-being by balancing stress hormones like cortisol and boosting serotonin and melatonin.
- Better Sleep: Exposure to natural light, particularly morning sunshine, plays a crucial role in regulating our sleep/wake cycles, leading to better sleep at night.
- Enhanced Cognitive Function: Getting outside can improve concentration, cognitive function, memory, creativity and problem-solving abilities.
- Increased Physical Activity: Being outdoors often encourages physical activity, including simply moving the body. Moving the body helps our system function better, including our bowel routine.
- Vitamin D Boost: Spending time in the sun allows your body to produce vitamin D, which is essential for bone strength, immune function and overall health. Daily sun exposure (15-20 minutes, preferably in the morning) is beneficial.
- Connection with Nature and Mindfulness: Getting outside fosters a deeper sense of mindfulness, gratitude and connection with the natural world, which can help shift perspective during stressful times and reconnect with what truly matters.
Try these tips to encourage an older loved one or friend to go outside:
- Make it part of your visit. When visiting a loved one, encourage them to go outside with you for just a few minutes. Even though it may take longer to prepare them to go outside — including getting them out of bed, using the restroom, getting into a wheelchair or dressing properly for the weather — it is worth the effort. The process can also give purpose and meaning to the visit. Even if the view isn’t great, the movement, fresh air and conversation can provide benefits.
- You and your loved one can take advantage of the great resources we have locally. A drive to a lake has always been a favorite for many. Bring a snack, turn on some music and enjoy the view. Notice and talk about the clouds, temperature, water and surroundings. Our metro parks are another great resource, offering opportunities to enjoy being outside.
Connecting with nature, even if it’s simply looking at photos or caring for a house plant, can reduce stress, help us sleep, improve our decision-making skills, and provide a range of other health benefits.
