As the weather warms up, more and more people are enjoying the outdoors. Many friends just know that outdoor activities can breathe fresh air freely, but they may not know much about the benefits of physical health. The more we know about science, the better it will be for us to achieve our goals. Among them, 20-30 minutes of outdoor activities every day is not only beneficial to physical health, but also can improve the efficiency of muscle building and fat reduction. Today’s topic takes the opportunity of spring to talk about how outdoor activities affect physical health. I hope that through this article, everyone can be more motivated to go out from indoors to outdoor activities. Without further ado, let’s go straight to the topic.
Benefits of outdoor activities
First, stress relief
Our body’s autonomic nervous system is responsible for regulating various functions of our body system, controlling and regulating the activity and secretion of various organs, blood vessels, smooth muscles and glands of the body. The autonomic nervous system consists of two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is mainly responsible for controlling the stress response, which is what we usually call the “fight or flight” mechanism. It can be effective when faced with stress. At the same time, the sympathetic nerve will also play a dominant role in the face of chronic stress and have certain negative effects on the human body, such as the excessive secretion of cortisol that we often call. The parasympathetic nerve is to promote the realization of functions such as the human body’s mechanism of resting and digestion. It can also be simply understood that the parasympathetic nerve makes the human body more comfortable and relaxed, and the stress level is lower.
The two systems both antagonize and coordinate to regulate the physiological activities of organs. Outdoor activities can antagonize sympathetic nerves by giving the body more oxygen and activating more parasympathetic nerve activity by breathing fresh air. In other words, it allows our body to release excess stress and put the body in a more relaxed state, including lower levels of the stress hormone cortisol, a steady and soothing heart rate, and the presence of nitric oxide in the skin. It can dilate blood vessels and lower blood pressure. The pressure in the body is reduced, the metabolism is running normally, and the recovery is quicker. Will it be more efficient to increase muscle and reduce fat? At the same time, not only outdoor sports have such effects, meditation, yoga and other physical and mental exercises can also activate parasympathetic nerves, promote inflammation recovery, cell regeneration, improve digestion and relieve body pain.
Second, serotonin that makes the body happier
Serotonin is called happiness It is a kind of neurotransmitter in the human body, which plays an important role in regulating psychology and emotions. When serotonin is out of balance, there will be problems such as anxiety and depression that we often say, and the appearance of these problems not only affects muscle growth and fat reduction, but also affects our daily normal life. In general, serotonin levels are relatively low in winter and relatively high in spring. A very important reason is that in the spring, everyone increases the time of outdoor activities, which makes the sun exposure time longer. During the time it is exposed to sunlight, it directly increases the production of vitamin D in the body. In addition to tryptophan (the content of carbohydrates and proteins is relatively high, which is one of the reasons why people like to eat high-calorie foods when they are in a bad mood) and vitamin B6 levels, Vitamin D is also required. Therefore, there is nothing to bask in the sun, people will really become happier, and will also reduce hunger in disguise.
Third, improve bone density
Sunning and calcium supplementation should be a lot of Friends are familiar with things, but sun exposure does not directly supplement calcium, but the production of vitamin D by the human body’s sunlight exposure can help the body absorb calcium, and calcium is one of the main components of bone density. In addition to this, the body needs a lot of vitamin D to keep the nerves, muscles and immune system functioning properly. Few foods in our daily diet are rich in vitamin D, but free sunlight exposure can ensure adequate levels of vitamin D in the body. It’s also important to note that too much sun exposure can burn your skin and can lead to a range of skin problems. The outdoor sunshine in spring and autumn is not so strong, which is a good time for outdoor activities. In summer, you only need to be in the sun for 5 to 15 minutes, 2 to 3 times a week, to meet the vitamin D supplement. In winter, you may need more outdoor sun time.
Fourth, improve sleep quality
Our human body’s sleep cycle and circadian rhythm are largely It is affected by light, especially the indoor and outdoor lighting conditions, which will directly affect the 24-hour clock system in the human body. Therefore, outdoor activities allow the human body to receive sufficient natural light during the day, while avoiding exposure to blue light at night, which will optimize the sleep cycle and improve sleep quality. If you have sleep problems, you can try to do more outdoor exercise, such as some morning exercise and midday walks in the morning or afternoon, and stay away from electronic screen devices before going to bed and do some sleep-friendly homework, such as Meditation, dimming the lights in your room, and taking a hot shower are all helpful for a good night’s sleep.
Fifth, boost immunity
More sunlight is absorbed by us, we have a more relaxed state, and more vitamin D is produced, which in itself strengthens the immune system of the human body.At the same time, being outdoors close to nature, including many Plants with organic compounds release a variety of substances that are beneficial to the human body. These substances can activate and increase the level of white blood cells in our immune system, helping to increase the ability to fight viruses. Exposure to nature at the same time may be a healing and The best non-pharmacological means of pain relief. Studies have shown that patients undergoing surgery may recover better and faster by being more active in nature.
Sixth, more Consumption
Sedentary, less movement and electronic products are common problems of modern people, just by the spring season , Going to outdoor activities can not only relax your muscles and bones, but also increase your daily non-exercise consumption.Don’t underestimate this non-exercise consumption. In the total calorie consumption output of the whole day, it can account for up to The proportion of about 10~30%. Many people who lose fat have the same diet and non-exercise consumption, and the effect of reducing fat is as good. At the same time, because they do not play with electronic products in outdoor activities, some people lead the head and pelvis before and after the pelvis. Bad posture such as leaning and hunched shoulders have also been alleviated.It is more pleasant to exercise outdoors, with more oxygen and more efficient fitness.
There are many other benefits of outdoor activities, such as more social contact and interaction, children who spend more time outdoors can improve vision levels, and chronic diseases and inflammation in the elderly body are significantly improved. , which are the benefits of outdoor activities.
Tips for Outdoor Activities
First, Safety First
Always put safety first and refrain from dangerous outdoor activities. At the same time, it is best to travel together, and inform the family of the travel destination and relevant whereabouts before going out. If it is outdoor exercise, also pay attention to nutritional supplements and exercise intensity. Nutrition supplements pay special attention to the supplementation of carbohydrates and electrolytes. Excessive exercise intensity will not necessarily bring more benefits than moderate exercise. At the same time, pay attention to adding clothing for outdoor sports to maintain body temperature.
Second, preparation for outdoor activities
For general small-scale outdoor activities, just pay attention before going out Get the weather forecast, and prepare appropriate clothing. At the same time, it is best to prepare enough water. Outdoor activities and consumption are more exposed to sunlight than usual, and the water will naturally consume more. Sufficient water is conducive to maintaining the body’s metabolic state. If you eat and drink outdoors, you should also pay attention to issues such as food and environmental safety.
Third, drug preparation
Pay attention to sun protection at the right time, don’t put yourself in the sun for outdoor activities sunburned. Simply using a few sunscreen products can make your outdoor activities more sustainable. At the same time, if you are hiking or exercising outdoors for a long time, in order to deal with various emergencies, you can prepare some simple anti-mosquito bites and diarrhea medicines in case of emergency.
Fourth, time for outdoor activities
About 120 minutes per week Outdoor time is the best, you can evenly distribute the time, or you can concentrate on a few days. In short, only a certain amount of outdoor activity time will give the body the greatest benefit. It’s best to be active in nature, but if you don’t have time, a morning, afternoon, or evening walk can also be good for your body and mind.
Conclusion
In short, if you can go from indoors to outdoors for activities, your health will be sure will be improved. Whether it’s a warm spring season or a biting cold winter, try to develop a good habit of doing outdoor activities every day, put yourself in the nature, and you will find different changes in your body. At the same time, it also takes away the tedious work, allowing you toTake advantage of the time for outdoor activities to adjust your work status, and you will be more efficient when you go back to work. Finally, I hope everyone can protect our natural environment more while enjoying nature. The harder you work, the luckier you get. Come on, everyone. Let’s encourage each other.