Summer is Here, and the Livin' is Easy

So today I'm going to let you guys in on a little secret that I have always fully believed in. Whenever I'm having one of those terrible, horrible, disgusting days. There is usually two things that make me feel better. Those two things are fresh air and exercise. And if you add summer to the equation, well you just got yourself a recipe for success! So here is actually a research article I'm going to break down for all of you guys today, the title is “Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors?”

Method

The experimenters here, were trying to compare the different feelings of physical and mental well-being from outdoor activities vs. indoor activities. Eleven trials using 833 adults were used and out of this 523 were young students. The participants were tested by walking or running indoors for a period of time, then on a separate occasion they would walk or run outside in a green environment at a similar level. The researchers then had 13 different surveys for outcomes on the effects of exercise on mental well-being and then 4 outcome measures to test attitude towards the exercise.

Results

The hypothesis of the researchers corresponded as planned with the results. Participants reported in the surveys that exercising outdoors provided them with greater feelings of revitalization and positive engagement, decreases tension, confusion, anger, and depression (Thompson Coon, 2011). It also provided an increase in energy. Participants also reported that their feeling of calmness was decreased after outdoor activities (Thompson Coon, 2011). Participants reported they enjoyed themselves more and had a better time outdoors, and would definitely do it again. Overall the researchers concluded that there are definitely added beneficial effects when doing physical activities outdoors in natural environments.

Conclusion 

This experiment has created a lot of interest on the topic of self reported mental well-being following physical activities outdoors, rather than indoors. Researchers also took into account that exercising outdoors helps with the “green” movement our society is trying to lean more towards. Also people who were to exercise outdoors were more likely to exercise with friends and be social, rather than people who exercise indoors. In recent studies it has also been found that cardiovascular disease and respiratory disease mortality rates decreased with increased time spent in green space in men. This specific experiment has sparked a lot of interest in the scientific community and many more tests and experiments are being formed to test the association between health and the outdoors.

So next time you see that great deal on that 24 hour gym that you've always wanted to join. How about you skip it and save yourself the money and go outside and enjoy the fresh air while exercising. You can go for a hike, run, play frisbee, basketball, soccer, go to the outdoor gym at a your community centre, and even just take a nice brisk walk. Personally all of my friends have joined gym's around our neighbourhood, and I of course applaud them for being fit. But why pay money, when you can get just a good workout exercising outside. And according to this experiment you will have a greater sense of mental and physical well-being. Its a win win situation my friends! Save money, get fit, enjoy the fresh air, and just feel good. What could be better than that?

Here is a video for a way to get a good workout outdoor!

Article Reference

Thompson coon, J. (2011). Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? Environ. Sci. Technol., 45(5), 1761-1772.

            doi: 10.1021/es102947t

The Foods that can keep you Running Forever!

Stamina is generally defined as the ability to keep up energy over an extended period of physical activity. Many people including myself find it extremely difficult to keep up a steady jog for a long period of time. And it blows my mind when I see those long distance runners and triathletes overcoming great distances, i find it humanly impossible! But endurance is all about that extra push you can give yourself. Lots of the food we eat can reduce your stamina and endurance but there are certain foods that can indeed help to give us that extra push to completing that jog or even making it through a long strenuous day at work.

Breakfast consists of the food to start off your day feeling energized and awake. Its important to get whole grains which contain vitamins, minerals and protein. Whole grains also include your essential amino acids and they metabolize more slowly than breads and pasta made with refined white flour. Other good breakfast foods are turkey bacon, lean ham, peanut butter, low fat cheeses and pitas or bagels.

Protein and water are very important for stamina. Protein increases muscle endurance and water replenishes your body. A well hydrated body has better stamina and you will overall have more energy and feel less tired when you are hydrated. Its good to get 8 glasses of water a day and to limit your intake of caffeinated drinks, yes they do give you that quick surge of energy but in the long wrong they can dehydrate you, which causes you to lose minerals. Protein is the main energy source to help the body recover rom fatigue during physical activity. Good sources of protein are fish, eggs, and low or no fat dairy products. Red meats are also a good source of protein but they are high in saturated fats, Too much saturated fat in the diet can slow enzyme production and protein synthesis decreasing energy output.

Omega 3 and Omega 6 fatty acids are essential fatty acids that supply the body’s muscles with energy. They help to carry oxygen increasing energy. Your body does not produce this thus it must come from the foods you eat. Tuna, salmon, coldwater fish, seeds and nuts are foods high in essential fatty acids. Anti-oxidants and B vitamins are extremely important for your diet. Antioxidants are found in vegetables, fruits, nuts and grains and The B vitamins are other essential nutrients that help regulate metabolism so that the body can turn food into energy.

Overall all these different foods and more can help you to fully keep up and enjoy everything that life throws at you. Endurance and stamina are important for all athletes and it will be what keeps them from performing at their very best. Stamina is also important for the average person from jogging to taking a hike, endurance will always reward anyone in their daily activities. Well thats all for today folks, I hope you learnt something new from this.

Resources

http://www.livestrong.com/article/480035-stamina-building-diet/

http://www.nutritionexpress.com/protein/whey+protein/showarticle.aspx?articleid=293

http://www.livestrong.com/article/123533-foods-build-stamina/