United States: The experts suggest that it is not necessary to have severe diets or intense exercises to improve health.
Introducing the “20-5-3 rule” – a scientific approach that enhances mental and physical health through outdoor stay.
Founded by a neuroscientist, Rachel Hopman of Northeastern University, this process focuses on small but easy steps that can create meaningful results.
More about the method
As the expert’s state, the first step suggestion is to go outside in a natural environment at least 3 times a week for 20 minutes.
A study carried out at the University of Michigan reveals that this is the optimal zone that will assist in reducing cortisol, which is the body’s primary stress hormone.
Even better, one doesn’t even have to exert oneself and sweat it out; one could just sit or take a walk in a natural setting, where one is exposed to sunlight and greens.
What more are the experts stating?
But, Dr. MaryCarol Hunter, the lead author of the Michigan study, notes that people must disengage during such breaks.
She mentioned avoiding “aerobic exercise, and avoid the use of social media, internet, phone calls, conversations, and reading,” medicalxpress.com reported.
As one may imagine, it would be like grabbing a small break, giving one’s stress level a reset, and helping get oneself grounded.
Another step – 5 hours monthly
Furthermore, it provides an even deeper rejuvenation of the mind, where a person should spend five hours a month in natural environments like state parks.
Hopman was also able to describe to Men’s Health how these environments offer increased levels of relaxation over those found in city parks.
Finnish researchers concur that wilder settings, with their organic “chaos,” aid in the restoration of cognitive resources and tension reduction.
Next – 3 days annually
The last to observe is to take time in nature for at least three days a year.
Being enclosed for a long time in a wild environment stimulates alpha brain waves – which is associated with practices such as meditation, dreaming, creativity, relaxation, and wakefulness, Men’s Health said.
Studies even show profound benefits for mental health: 25 reported that a four-day wilderness trip can increase mild PTSD symptoms by 29 percent and stress by 21 percent and work for weeks after the trip.
Therefore, the next time one finds the need to clear one’s head for a while, go for a lunchtime walk, or pack your bags for a weekend camping trip,
Better still, it does not cost a penny, nor do you have to search for it – it is right here on your doorstep!