Intentional Wellness: Get Outside, You’ll Feel Great!

Imagine yourself lying in your dorm, scrolling through social media, hearing the faint noise of commotion from floormates in the hall. You think to yourself, “I should probably get up and do something. I have so much work to be doing,” but instead, you roll over to continue your endless scrolling. The list of two essays, an exam and a lab practical to be studying for continues to grow with every second.  

Now, imagine yourself with a group of friends taking a hike on one of the High Peaks or sitting in the sun having a picnic, savoring the fresh air you’re breathing. Jokes are made, laughs are being shared, and you feel like you belong in the moment, just wishing you could live in it forever.   

Notice how the first situation radiates a feeling of anxiousness and anticipation, thoughts running wild. In the second situation, you feel like you’re right where you’re supposed to be. The busyness is now replaced with a feeling of serenity. The main difference between the first and second scenarios is the setting of the activities, not necessarily the activity itself. Although hiding in your dorm can be tempting, setting aside time out of your day to get outside is crucial for your mental and physical health, leading to a more well-balanced life.   

As a college student, cortisol — the stress hormone — is running rampant throughout your body. Getting outside, breathing in the fresh air, and letting the sunlight hit your skin is a great way to combat this. Sunlight provides our bodies with Vitamin D. Vitamin D, while mostly known for assisting in calcium absorption for strong bones, also helps to reduce our cortisol levels, according to the National Library of Medicine. Not only can fresh air help cleanse your lungs and nasal passageways from all of the college germs, but it can also lower your heart rate, increase your energy levels, and even aid in digestion. The lower cortisol from the sunlight and heart rate from the fresh air can be a foundational step in preventing cardiovascular disease.  

Many college students try their best to combat all kinds of mental health issues throughout the school year. Although it will not cure your anxiety or depression, just stepping outdoors can have a myriad of positive effects on one’s mental health. Choosing to go for a walk outside in nature instead of on the treadmill can help activate your parasympathetic nervous system, which helps relieve stress by lowering your cortisol levels. According to a UCLA study, being exposed to natural light throughout the day can decrease someone’s susceptibility to long-term depression. This means that if you try to go for short walks in nature a few times a week, not only will you see immediate effects because of lower cortisol levels, but there is also a lower chance of chronic depression.  

Students may find it hard to spend time outside during the school year due to shorter days and longer to-do lists. It can be easy to slip into a routine of sitting in class or your dorm all day, only stepping outside to walk between buildings. It might also feel like ticking an assignment off your to-do list would be more beneficial. While you should get your homework done, you don’t need to spend your whole day outside to reap the benefits that nature provides. According to the New York Times article, by Knvul Sheikh, studies have shown that spending 120 minutes a week outside is the optimal amount to maximize the benefits of the outdoors. This means that you only need to spend 18 minutes outside a day. This could be as easy as leaving for class a bit early to take the long route or eating lunch outside. Places like the Avenue of the Elms or Canton Town Beach are great for longer trips outside. Even in the winter, making a snow angel or having a snowball fight on the Richard F. Brush ’52 University Quad are great ways to breathe in some fresh air during the winter.   

Taking 2 out of the 168 hours in your week to get out in nature can help you prevent cardiovascular disease, reduce chances for depression and anxiety, and help you feel happier overall. So grab a friend or two, take a walk, go on a bike ride, or even just sit in the sun to tick things off your to-do list. Get out of bed and get outside instead!