By Dr. Amber Hull, MO
“I need to go out and touch grass,” noted my young patient who has a large social media following — and the self-awareness to know when she’s heading down the rabbit hole.
Exposure to social media is a risk factor for anxiety and depression in young women, so I encourage her in her quest to disconnect.
In fact, going out to “touch grass” is good for all of us and comes in a variety of forms.
The summer weather is beautiful so it’s a great time to be outdoors! Combining exercise and nature is a proven way to relieve stress, improve health and connect more with family and friends.
Exercise is fundamental to our well-being throughout the lifespan, with benefits for both physical and mental health.
Infancy and early childhood
Young children learn new skills and behaviors through interacting with others and exploring the world around them.
Early developmental milestones like sitting, rolling, crawling and walking can all be fostered outdoors. Young children can enjoy milestone development in protected play spaces as simple as a blanket at the park. They can be brought on walks or taken to playgrounds to encourage socialization.
New parents often feel overwhelmed with the endless tasks and fatigue of parenting but getting outside for a walk is a great way to recalibrate.
For parents struggling with postpartum depression, one of the best interventions is to delete social media and use that time to go for a walk.
Healthcare providers, including physicians, psychologists and pelvic floor physical therapists are also valuable in addressing the physical and emotional transitions of having a baby.
Babies are very sensitive to sunburn, so skin coverings, shade, wide-brimmed hats and sunscreen are all important during outdoor play.
Babies also have limited capacity for temperature regulation, so it’s important limit time outdoor time during peak heat hours. Morning and evening are best for avoiding direct sun and heat exposure.
Young children
For toddlers and very young children, outdoor exercise begins to encourage healthy habits that will carry forward as they grow.
Learning to swim, going for stroller walks and being taken along for hikes teaches kids to explore their surroundings.
Kids with physical or intellectual delays may find that being outdoors provides a new setting for them to practice or reinforce therapeutic modalities.
Visiting community gardens or petting zoos encourages a love of plants and animals which children often delight in. Community gardens, recreation centers and pools provide ample opportunity for exercise and new friendships.
Kids can practice and pick up new skills from instructors as well as their peers in these social settings.
Language skills and social adaptation are learned through group activities. Trying a variety of experiences and persisting despite occasional setbacks teaches resilience.
Older children
When children and adolescents find their “spark”, an activity they enjoy and are passionate about, they’re often quite motivated to pursue that interest.
But kids who are interested in technology-based play need time away from screens. Exercise and outdoor activities are important for detachment from tech and to regulate their attention.
Individual activities like running, swimming or dancing may be better suited for children who are introverted or become overwhelmed in social settings.
Classes and coaching, in parallel with other athletes, allows kids to develop a skill at their own pace while working alongside others in a more approachable format.
Team sports like soccer, tee ball or hockey teach valuable lessons in sportsmanship, communication and fairness.
Being encouraged by teammates and coaches in a group setting instills perseverance in addition to the physical strength and flexibility required of their chosen sport.
Developing a lifelong habit of making time for physical activity starts in childhood.
Adolescents and Young Adults
Older adolescents and young adults can sometimes slip into sedentary behaviors because of tech-driven work.
Like my patient taking a break from social media, it may be necessary to set a reminder to get out of the tech bubble.
Developing a routine or having designated times for exercise can help to maintain healthy habits.
Activities like walking, running, hiking and bike riding require low financial investment to get started.
For those seeking new experiences as part of their fitness routine, training in aerial fabrics, martial arts, rowing or pole may be of more interest than a standard gym experience.
The communities surrounding these activities allow for socialization with other like-minded people and the opportunity for formation of new friendships.
As is the case with younger children, maintaining a habit of physical activity lays the foundation for a lifetime of health benefits.
Women reach the peak of their bone mineral density around 25 years of age, so weight bearing exercise in young adulthood can pay dividends further down the road.
Exercise is also a fantastic way to relieve stress, boost mood and improve sleep quality without the need for pharmaceutical intervention.
Mid-Life and Older Adults
In older adults, exercise is an ongoing and necessary part of health maintenance. Many studies have demonstrated the benefits of exercise in combating the effects of aging.
A combination of endurance training and weight bearing exercise helps with glucose metabolism, lowers blood pressure, decreases cancer risk and helps to prevent cognitive decline.
In addition to a healthy diet and avoidance of alcohol and recreational drugs, exercise is a primary prevention strategy for a host of preventable age-related chronic diseases.
The challenge of achieving physical activity often increases for women during the menopause transition; symptoms of which can include:
Weight gain and redistribution of body fat are common symptoms of perimenopause and menopause. Finding an activity that one looks forward to is vital in staying motivated.
Talking to a physician about the benefits and potential risks of menopause hormone therapy can also lead to significant improvements in physical health and quality of life.
In the absence of estrogen, bone health can suffer significantly. Osteoporosis is a leading cause of death and disability in older women.
In addition to hormone therapy, weight bearing exercise is crucial in the maintenance of both muscle mass and bone mineral density as we age.
For both men and women, exercise provides the benefits of increased stamina and maintenance of muscle mass which also translates to improved mood.
Exercise can be thought of as maintenance medication for the lowering of blood glucose and blood pressure as well as mental clarity and improved sleep.
Focusing on disease prevention through healthy lifestyle habits minimizes the need for complex medical and surgical intervention.
Athletic activities like pickleball, golf, yoga and dance also provide opportunities to form friendships and foster community.
Like my patient who expressed the desire to “go out and touch grass”, getting outside to reflect, exercise and socialize is a vital part of lifelong health. And that’s important at any age.
Dr. Amber Hull, MO, completed her medical degree and four years of post-graduate/residency training in the United States. The Medical Council of Canada recognizes her education as equivalent to a Canadian Doctor of Medicine (MD). She is excited to bring her unique experience and skillset to our community in Vancouver.
Dr. Hull takes an evidence-based, integrative approach to women’s health; considering measurable goals within the context of improving quality of life. She has a deep understanding of the physical and emotional changes that happen during pregnancy and postpartum. She is working towards Menopause Society Certification and is an active member of the International Society for the Study of Women’s Sexual Health.
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