Harnessing Nature: Free Tools for Mental and Physical Wellness

Nature is an available, no-cost or low-cost resource we can use to combat the challenges of everyday life, including depression, anxiety, and isolation. It provides opportunities for physical activity that can be tailored to our personal needs and relaxing sensory awareness that resets our focus through an innate biological response. 

Plants and nature allow us to be engaged actively, through endeavors that include gardening, outdoor hikes and walks, and even litter clean-ups. But we can also use nature as a passive activity, listening to wildlife, watching others work the garden, feeling the cool breeze, or light rain. If we are open to engaging with the nature we find around us, we have an opportunity to improve our mental and physical wellness.

Ways to Use Nature to Improve Health

Walking

To get the most out of a walk in nature, walk with intention:

• Cultivate proper body alignment
• Focus as you move
• Stand tall, align your head, shoulders and hips
• Look ahead, not down at your feet
• Keep your arms loose, allow them to swing naturally
• Allow your knees to bend, ankle to move, do not lock your knees
• Keep your feet hip-width a part, pointing straight, not turned inward or outward
• Use short steps that stay under your center of gravity

This form may feel strange at first, but with focused adjustment, your body will respond quickly. Intentional focus gently improves joint mobility and allows you to strengthen joints and muscles without strain. Soon, your gait will feel lighter and steadier.

As we walk outdoors and specifically in wooded areas, we experience added benefits to our exercise. Trees release beneficial organic compounds called phytoncides, their essential oils. Breathing in these compounds helps our bodies lower stress hormones, reduce inflammation and glucose levels, and even aid sleep while improving skin condition. An intentional walk through the woods truly is a full-body healing practice and a walk is completely adaptable to your schedule.

Here are a few important tips before you begin:

• Go at your own pace
• Start small with 10 to 15-minute walks a day and increase as your stamina improves
• Never push beyond any pain; walking should feel comfortable
• Seek medical advice if you experience pain or shortness of breath during your walk

Check back - we will be adding more ideas to build out your Nature Prescription in the coming months.