★Why This Exercise Strategy Matters More Than You Think
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Why This Exercise Strategy Matters More Than You Think
Data from tens of thousands of adults suggests vigorous activity produces far greater disease-risk reduction per minute than moderate movement.
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There is substantial evidence linking the natural environment to good physical health and psychological well-being. The 'Biophilia Hypothesis' states that the desire for contact with nature is partly innate. As both physical activity and nature can positively affect well-being, we have conducted research to explore the synergy of engaging in physical activities while being directly exposed to nature. We have called this 'green exercise'. Evidence indicates that nature can make positive contributions to our health, helping us recover from pre-existing stress or problems, having an 'immunizing' effect by protecting us from future stress, and helping us concentrate and think more clearly. We have discerned three levels of engagement with nature: i. seeing nature, such as through a window or in a painting; ii. being in the presence of nature nearby, which may be secondary to some other activity, such as walking or cycling to work, reading in the garden, or talking with friends in a park; and iii. Active participation and engagement with nature, such as gardening, farming, trekking, camping, cross-country running, or horse riding, are also considered. However, most of the evidence comes from the US, Scandinavia, and Japan. Few studies have been conducted in the UK on the effect of nature on health, and very little research has investigated the separate effects of social capital on well-being.
Research Results: The ten case studies represented a variety of activities that took place in diverse contexts with varying durations and intensities. The amount of activity ranged from 100 to 650 calories per hour and from 330 to 3,500 calories per visit. As a result of green exercise, there was a significant improvement in self-esteem in 9 of the 10 case studies, excluding Arnside and Silverdale (where participants had a long and arduous day) (Figure 1). The greatest change was observed among the Close House participants, closely followed by the fishing group. The smallest increases in self-esteem were found in both the walking project groups and the Green Gym group. [Note that a decrease in the score equates to an increase in self-esteem.] We found that self-esteem was significantly correlated with an individual's body weight. The heavier the reported body weight, the worse the self-esteem score. We also found that self-esteem was not affected by the intensity of the green exercise activities, although it appeared to increase with very long visits. This is an encouraging finding, as it implies that all intensities and durations of activity generate significant mental health benefits. We also collected data on the six mood measures assessed using the POMS method. Mood is measured according to six characteristic themes: anger-hostility, confusion, bewilderment, depression-dejection, fatigue-inertia, tension-anxiety, and vigor activity. Most of these showed significant positive changes in the majority of projects (see Figures 2 and 3). An estimate of the participants' fitness level was calculated. Around 70% of people reported engaging in light activity daily, and the overall majority (97%) participated at least once a week. Only 20% engaged in vigorous activity daily. The average weekly duration of moderate activity was 404 minutes, equivalent to 58 minutes per day. These data show that the participants studied were a very healthy and active group, currently meeting the Chief Medical Officer's physical activity recommendations of 30 minutes of moderate activity, five times per week. The difficulty of reaching those who do not currently participate in regular activity is again emphasized. It remains to be seen whether this active group of individuals can gain numerous health benefits from participating in the variation.
‘Biophilia Hypothesis’
https://www.britannica.com/science/biophilia-hypothesis
Awesome. I’m 68 and have been a runner since age 17. I don't run a lot these days but I still run 20 to 30 minutes every morning on the beach at sunrise. Lately I've been sprinting for the last 60 seconds of my run. Then I see this article telling me it's actually a great idea!