By Amanda Jowsey
We did it! We made it through winter to the blissful days of yellow dandelions and green grass, buzzing bumblebees and leaves blooming on the trees (minus the allergies!). Still, we might feel some leftover strain from being indoors during those long winter months.
So here is a list of five outdoor activities to help you relieve stress this summer in Buffalo, with a local licensed therapist to weigh in on the mental health benefits of spending time outside.
Christopher Kijowski is a clinical social worker with over 30 years of experience working with adults to help them manage anxiety, depression and substance abuse. His approach consists of cognitive behavioral therapy (CBT), solution focused brief therapy (SFBT) and dialectical behavior therapy (DBT). Each of these therapies are holistic and personalized methods of helping individuals achieve their wellness goals.
1. Take a Hike
Walking or hiking releases adrenaline stored in the body and results in “an immediate decrease in tension and anxiety,” according to the American Psychological Association (APA).
Kijowski explained the relationship between our autonomic nervous system and stressful events we experience in life. The sympathetic nervous system controls our fight or flight response, and the parasympathetic controls our rest and digest functions. “Most commonly the autonomic nervous system comes into action when there is a threat or perceived threat.”
“Over time an accumulation of stressful life events and traumas can cause an imbalance in these two systems. These stresses can be as simple as something in the environment such as a work deadline. Such a response can cause stress hormones to be released into the body at an elevated rate that can cause psychological changes in the body.”
“Research indicates that chronic stress can contribute to high blood pressure and can cause changes that contribute to anxiety, depression and addiction. Chronic stress may also contribute to obesity by causing people to eat more, or more indirectly by causing changes in sleeping and eating patterns as well as a decrease in exercise,” Kijowski said.
Lucky enough, hiking helps to combat diabetes, hypertension and obesity! Hiking is one of the best ways to manage high cholesterol and help with weight loss. About 100 calories are burned for every mile hiked. In addition, “People who lose weight through hiking or walking maintain the loss and continue to lose while those who lose through dieting tend to gain weight again quickly,” according to the American Hiking Association (AHA).
2. Free Outdoor Fitness Classes with “Fitness in the Parks”
Presented by Independent Health and the YMCA Buffalo Niagara, these free fitness classes led by YMCA certified instructors encourage physical activity and healthy lifestyles. Dates and class types for this free summer series are to be announced, but last year’s lineup included: HIIT (high intensity interval training), ZUMBA at Canalside, Barre style classes, LA’ Movement Fitness, Soma Cura Yoga at the waterfront, and a boot-camp style class called “Fit Like a Gladiator.”
According to the National Institute of Health (NIH), outdoor natural environments may provide some of the best all-round health benefits. Exercising outside can trick your brain into thinking the workout is easier, which may contribute to higher levels of success in meeting fitness goals.
Research shows that these “lower levels of perceived exertion” reduce stress, improve mental fatigue, boost mood, self-esteem, and even a person’s perception of their own state of health.
“Exercise within green spaces and the great outdoors may be a useful natural medicine to address health challenges facing developed countries. Alongside the social aspect which some individuals crave, it may also increase enjoyment and adherence to bring about positive behavior changes in a large proportion of the population,” according to the NIH.
3. Kayak Along the Buffalo River:
Kayaking offers an amazing mind-body workout with both the relaxation of floating on the water with beautiful views, and the intense core workout from paddling if you have more of a destination in mind.
The Buffalo area has a few kayak rentals and tours to choose from, so you don’t have to worry about going out and buying expensive equipment. From the old grain elevators to the Erie Canal, our city offers an amazing historical backdrop to adventure through. The top three recommended kayak rental experiences are BFLO Harbor Kayak, Elevator Alley Kayak, and Mutual Riverfront Park.
Kayaking tones and strengthens your muscles. It lowers the risk of heart disease and stroke. It can boost self-esteem, focus and memory. According to new studies, rowing releases neurotransmitters associated with an increased attention span and the ability to focus. It also exercises the hippocampus, the part of your brain responsible for verbal memory and learning.
4. Free Outdoor Concerts
Music is my go-to therapy, and music outside, whether surrounded by nature or a city skyline, amplifies its healing power. The Buffalo Niagara region has over 25 different free outdoor music experiences to choose from this summer with genres to suit every taste.
Listening to music keeps your brain young and in shape. According to Johns Hopkins School of Medicine, listening to music “provides a total brain workout,” and keeps your brain engaged during the aging process. “Music is structural, mathematical and architectural. It’s based on relationships between one note and the next. You may not be aware of it, but your brain has to do a lot of computing to make sense of it.”
Music also reduces stress, anxiety, blood pressure and pain. One new study found that patients undergoing surgery who listen to music under anesthesia may wake in less pain– and even require less medicine for recovery. Another study found that “music was shown to diminish stress of the surgical team along with reducing the patient’s anxiety before surgery.”).
5. Picnicking
Picnics are the perfect way to get back in touch with nature, and back in touch with the food you put in your body. It allows you to take the time out to enjoy nourishing your body in a more natural, healing way. Picnics can also promote friendships, physical activity and mindfulness, all of which reduce stress and improve overall health.
Vitamin D promotes healthy bones and a strong immune system. Eating outdoors increases your exposure to sunlight, boosting your Vitamin D levels and giving extra value to your meals and snacks. Research also shows that slowing down while you eat improves digestion and prevents stomach upset.
Kijowski emphasized the importance of getting outside, no matter the activity.
Whenever possible, he likes to engage in “walk and talk” therapy. He also cited a Japanese practice known as “shinrin-yoku” (“forest bathing”) as an additional method one might use to deepen their connection to nature and improve health.
“The concept of forest bathing has been shown to enhance physical and emotional well-being and thus increase the amount of joy we experience,” Kijowski said. “It is a conscious and mindful practice of being immersed in the sights, sounds and smells of the forest.”
“This practice, as well as simply going out for a walk, has been shown to help improve weight loss, decrease stress and blood pressure and increase our happiness. As a result, we can develop increasingly proactive responses to stressful life events,” leading to “a decrease in anxiety and depression,” he added.
Resources
For the best hiking trails in Bufalo:
• alltrails.com/us/new-york/buffalo
To find free music events, visit:
• bestofwny.com/concerts_festivals/
For Kayak Rentals:
• BFLO Harbor Kayak
44 Prime St, Buffalo, NY 14202
716-288-5309
• Elevator Alley Kayak
65 Vandalia St, Buffalo, NY 14204
716-997-7925
• Mutual Riverfront Park
41 Hamburg St, Buffalo, NY 14204