Healthy ideas for your inbox
Autumn has entered the chat, and we PNW-ers know what that means: The early sunsets and dreariness of the Big Dark are here for the foreseeable future. If you live east of the Cascades, snow has probably already made an appearance, and if you live closer to the coast, you know we have months left in our annual rainy season(s).
Instead of retreating to your couch and blanket when the weather’s less than desirable, consider braving the elements and finding a park, trail or other outdoor spot to visit.
Why? Because getting outside is good for you, even (and especially) in the gloom. Many people in this region experience seasonal affective disorder, or SAD, when our daylight hours grow shorter, which means that more exposure to daylight (even if it’s flickering in between clouds) is important.
And yes, you’ll need some rain gear — and some determination. But going outdoors even on icky days can bring significant health benefits.
The health benefits of being outside (no matter the weather)
“I would encourage people to get outdoors regardless of the weather,” says Pooja Tandon, MD, a professor of pediatrics at the University of Washington School of Medicine who studies the relationship between physical activity and children’s health. “Getting your steps in can be especially important on days that are gray and cold, since physical activity is important for both mental and physical health for people of all ages.”
Research shows that the benefits of being in nature include reduced stress, anxiety and depression; better sleep; better immune function; and better outcomes for people who have chronic medical conditions. Outside activities also help people stay active and be less sedentary, a known contributor to high blood pressure, stroke, type 2 diabetes and Alzheimer’s.
It could also help you if you catch one of those dreaded fall and winter viruses, like the flu, RSV and COVID-19 that circulate more during this time of year.
“Moderate-intensity exercise, like a brisk walk, can help boost your immune system overall,” says Cindy Lin, MD, a sports medicine and physical and rehabilitation medicine specialist and director of The Sports Institute at UW Medicine.
A walk a day keeps the doctor away?
While every doctor will tell you that any exercise is better than no exercise, being active outdoors is shown to be better for you than, say, activity in a gym, says Kathleen Wolf, PhD, a researcher in the School of Environmental and Forest Sciences at the University of Washington.
If nature is indeed so good for our health, it raises the question: Could it be used to treat medical conditions? Some doctors are now prescribing nature exposure to their patients, a practice known as ecotherapy. Others are adopting the practice of parks prescription.
“Going for a walk in the park wouldn’t completely eliminate health problems, but if we can shave off five, 15 or even 20 percent of what we spend on personal counseling, medications and hospital treatments, that is a substantial amount of money,” says Wolf. “It would also help in recognizing the importance of investment in greening for community health rather than only the direct costs when you are sick and have to go to the doctor.”
Tandon also suggests that nature may be helpful for preventing and treating certain illnesses, similar to how it’s important to get enough physical activity and sleep.
Ultimately, more research is needed to determine what dosage of nature is most effective and for whom, both Tandon and Wolf say.
Nature vs. urban nature
But how much and what kind of nature activities should you partake in to reap the benefits? After all, definitions of getting out in nature can range from hiking in the Olympic National Forest to walking to your local community greenspace.
For Tandon, nature includes a spectrum of different types of exposure to elements from the natural world, from an office with a view of green space to those Amazon spheres to backcountry wilderness. And what exactly you consider nature isn’t as important as how often you’re exposed to it, says Wolf.
“Research doesn’t support the claim that you can only get health benefits from being in the wilderness. While wilderness experiences are beneficial, it’s just as important to have nature incorporated into your daily life,” she says.
Of course, pairing nature with physical activity of some kind allows you to reap more health benefits. But that doesn’t mean you have to apply for that Enchantments lottery permit if backpacking isn’t really your thing. Instead, find ways to get outside that you enjoy, whether that’s playing at a nearby pickleball court, doing some yoga at the park across the street or going for a ruck after work. Even just a walk or stroll is fine; outdoor time of as little as 5-30 minutes shows health benefit.
Getting outside can also be an equity issue, Wolf says. Not everyone has time to plan long hiking or camping trips or money to buy the needed clothing and gear. And some people might not want to spend the day in the rain, mud and wind on top of a mountain, but would be perfectly happy taking their lunch break at the city park down the street from where they work.
“We all have different preferences for what nature is, but at some deeper level we all have some connection to or affinity for nature,” Tandon says.
Tips for making rainy-weather excursions a little easier
If you do decide to venture into the wilderness — or the park a few miles away — here are some cold-weather outdoor safety tips from Lin and Andrew Luks, MD, a wilderness medicine expert, to give you peace of mind:
Check the weather forecast before going out. There are some forecasts that are just no-go conditions or at least warrant changing the plan, especially if you can’t get home quickly. Weather can also change abruptly during the winter.
Wear (and bring) the right clothing. Have layers of clothing you can put on or take off based on how cold or warm you are, and avoid cotton, as it gets soaked easily and doesn’t dry quickly. It’s a good idea to carry an extra layer of dry clothes (like a fleece jacket) in case the clothes you’re wearing get wet. When it’s raining, wear water-resistant or water-repellent clothes as your outer layer to keep the rest of your clothes dry and to stay warm.
Avoid wearing constrictive clothing. Shoes, socks and gloves that are too small or tight can cut off circulation to your extremities. Make sure your skin is covered from the cold and wind.
Protect yourself from the sun. Yes, the sun still makes appearances here in the cold months, even if it doesn’t look like it. It’s still important to wear sunglasses and sun-protective clothing (or use sunscreen) even on cloudy days. If you’re traveling in snow and it’s a sunny day, particularly if you’re at high altitude, it’s very easy to burn the surface layer of your eyes, a condition called snow blindness. To prevent this from happening, always wear sunglasses. And sunscreen is important because sunlight can reflect off snow and give you sunburns.
Improve your visibility with lights and clothing. Days are short in the winter, and getting caught in the dark isn’t fun. If you’re in a more urban environment, try to stay in well-lit areas, but if that isn’t possible, wear reflective clothing and lights (such as a headlamp or flashlight) so other people — and more importantly, drivers — can see you. Remember, if it’s dark and rainy, visibility is even worse, so make sure your lights are bright enough.
Go outside with friends. Taking that evening walk or run with a friend or two can help you all stay safe. Having activity buddies makes you accountable to each other for maintaining physical activity during the fall and winter. It’s easier to stay motivated to go outside in the rain if you’re going with someone you can laugh about it with.
Don’t touch metal with your bare hands. When it’s below freezing, use liner gloves when you need to take your gloves off and touch metal objects.
A couple of additional tips if you’re heading into the mountains:
Check road conditions. If you’re going anywhere that could have snow or ice, you should also have tire chains and practice putting them on ahead of time. It’s also a good idea to travel with a shovel in your car, as well as extra food and water, plus a blanket or sleeping bag.
Pack plenty of food and water. If you’re going to be out for a while or going to a more remote area, getting stranded accidentally (or having to be out longer than you planned) could turn dangerous more quickly than it would during the warmer months. Taking in calories and maintaining adequate hydration can help prevent hypothermia and frostbite.
So next time it’s raining, brave the outdoors and see how it feels. You can always come back in and snuggle up with a blanket and a warm cup of coffee when you’re done.
