With cold and flu season upon us, you might find yourself under an extra layer of stress, a stuffy nose, and reduced mobility. It’s common to dial back on those social engagements and outdoor adventures during the first quarter of the year, but in my experience, that just leads to winter blues.
While taking precautions during flu season is important, getting outside during this time of year might just be the boost you need to feel your best all season. Here are the health benefits of going outside during flu season as well as some ways to work it into your busy schedule.
Health benefits of going outside during flu season
Going outside builds your immune response
How bad the flu hits you this year will depend on one thing: your immune system.
“The best thing about spending time outside is that it allows you to kill multiple birds with a single stone,” said Dr. Josh Turknett, a neurologist. “Because the body is one big interconnected system, all the benefits you get from being outside, in the sunshine, contribute to a more robust and effective immune system.”
According to Dr. Dan Pardi, founder of performance platform HumanOS.me, research has proved that one of the most important factors for your immune system is vitamin D, which is created in the skin from exposure to ultraviolet B radiation in sunlight.
Finally, research has also shown that the sensory input of nature (sights, sounds, smells, etc.) lights up signals in the brain that create a feeling of calm and well-being. This, as the song says, is more than a feeling — it indicates a reduction of stress chemicals and the inflammation they cause. The less inflammation the body has to deal with on a regular basis, the more resources it has to fight unwanted intruders.
Going outside will multiply your workout results
Exercise plays a vital role in keeping us disease proof. A strong body means a stronger resistance to infection, as well as a greater speed of recovery if you do fall ill. But did you know that you can turn up your workout several notches just by doing it outside?
For one thing, adapting your activity to the variabilities in nature (like running up a sudden incline) makes your body work a little harder than if you were running on a treadmill or riding a stationary bike. For another, the increased flow of oxygen from clean fresh air stimulates your lymphatic system, your digestion, and other vital bodily functions to perform at peak capacity.
Finally, there’s the magical “extension” effect — for whatever reason, exercise sessions tend to last longer outside than they do inside. Don’t believe me? Take those burpees outside and see if it’s easier to get in an extra 10 reps.
The combination of fresh air and outdoor activity will boost your blood circulation, especially during the cold outdoor air. There’s a reason why polar plunges are a thing, and in Nordic countries, they are even a part of the culture! But if you’re not a fan of dunking yourself into a tub of ice water, adjusting your normal workout routine for the outdoors can do the trick, too. You might find that you’ll even start sleeping better.
Going outside gives your productivity a boost
Exercise isn’t the only reason to get outside. It can actually make you more productive, focused, and energized throughout your day. Whether you’re working, studying, or tackling a 200-page report that has to be on your boss’s desk by 8 a.m. Monday morning, taking that extra 10 minutes can do wonders to keep you grounded.
Spending time outdoors is shown to boost creativity, productivity, and focus, all of which are imperative for our daily lives. If you’ve been struggling with a lack of creativity lately, a walk around the block really can clear your mind and help you resist the allure of distractions.
On the other hand, if you feel mentally fatigued, like your brain is in “hibernate” mode, outdoor time can help with that, too. The world needs you to be on your game, so get outside and let nature do its work.
Going outside will help you ditch the stress for serenity
The winter blues are no joke. If you find yourself falling into pits of depression or stress during this time of year, know that you’re not alone. Fortunately, getting outside could help boost your mood and reduce your stress. Exposure to natural light boosts serotonin levels, which will do wonders for the blues.
“Being out in the natural world has been repeatedly shown to lessen anxiety, and as a result, lessen the amount of circulating stress hormone,” Dr. Turknett said. As of 2016, some researchers are even proposing that time outdoors could be “useful clinically as a supplement to existing treatments” for depression.
One eintensive study sent stressed-out students on a walk through the forest — they came back with an average of 15% less stress hormone than they started with. Another study sent psychiatric patients out to work in a garden plot for 20 minutes — they reported not only feeling calmer and in a better mood than they’d started, but also feeling less isolated and alone than previously. That “less isolation” factor was bolstered by yet another study that showed that more exposure to nature translated into less crime and more community cooperation.
How to make time for the outdoors every day
We’re all so busy working and playing that sometimes it can be challenging to find that slot in your day. But in many cases, getting outdoors mostly boils down to priorities. My best tip is to schedule some time and do your best to stick to it. Here are a few easy ways to make time for the outdoors:
- Wake up a little earlier: Even if it’s 15 to 30 minutes early, your body and soul will thank you for that extra outdoor time.
- Stop scrolling: When you catch yourself doomscrolling, head outside instead. Going outside is a great habit to replace a bad one.
- Take “fresh air” breaks: When you get a break from work or study sessions, don’t reach for that phone. Instead, take a breather out around the block.
- Active commuting: This one might not be as relevant in America, where driving is a necessity in most places, but if possible, try to walk or bike instead of driving to nearby locations. It’s better for the planet, too.
- Swap the treadmill: It’s easy to fall into the trap, thinking that we need to use the best gym equipment to stay fit. Instead of the treadmill, take it outside for a jog at a park. Some even have bodyweight equipment or a fitness trail.
- Turn daily tasks into outdoor opportunities: Whether you’re reading a book or checking your emails, changing where you’re sitting can do a lot for your mental health.
- Try hiking or camping: My personal favorite way to get outside is to go for a hike. There are so many great trails all around the world, and exploring them all can become addictive.
How to avoid getting the flu
It’s tried and true, but it works: Wash your hands. Do this every time you come home from a public area and any other time you get change. Scrub with soap and water, and wash for at least 20 seconds. In a pinch, hand sanitizer will work, but it’s not as effective as soap and water. Whatever you do, don’t touch your face since viruses spread easily via the eyes, nose, and mouth. If you do get sick, stay home and speak with a medical professional if needed.
To stay healthy during flu season, get your outside time so you can reap all the benefits, from great sleep to a boost in creativity. The bottom line is that nature provides a real-time tutorial for dealing with the unexpected. Seizing control of your mental and physical well-being just could be one decision away. Try giving nature a shot, and see if you experience any of these amazing benefits, especially during flu season.
