By Kate Carter The Guardian
From getting the most out of your daily stroll to scaling a tree in your local park, here are three ways to get moving and feel better.
Climb a tree
Who decided climbing trees was for kids? Not Mark Holton, co-director of the Cornell University Outdoor Education Centre in the US. “Part of the thrill of climbing trees is it reminds us of our relatively carefree youth,” he says.
Like all good physical exercise, tree climbing forces you to focus on the moment and be mindful of your movements and the potential each has to put you in danger. Conquering this, then relaxing, is part of the appeal.
The benefit of tree climbing lies in its closer connection with nature. A study in Japan found tree climbers showed greater vitality, and reduced tension and fatigue, than those who climbed in urban settings. Exercising in a natural framework offers an escape, says Jack Cooke, author of The Tree Climber’s Guide. “Trees can render the climber invisible; perched high in an oak or cedar, you become cocooned. Linger long enough and you will find birds returning to the branches around you.”
So where should the novice begin? Find a park or open green space, Holton says. “These have the most light, so trees grow sideways as well as up, with branches that reach lower to the ground and nice spreading canopies. Trees in the forest have more competition, so the lower branches get shaded out and die. You can still climb them, but it requires safety equipment and training.”
Avoid trees that have rotting roots or deep holes, missing bark or fungus. “Good climbing trees are healthy; look for hardwoods such as oaks, maples and sycamore; avoid pines and spruces, which tend to be brittle and sappy.”
Take it one arm and leg at a time. “Be sure your next handhold is alive and large enough to hold your weight,” Holton says. “And don’t climb so high that you are scared to descend.
The best moments occur when you have reached a place where you feel secure and can take a moment to look around and release a little of your tension and fear,” he says. “Look up at the sky and enjoy the wind in the leaves.”
What’s the one exercise everyone should do – regardless of age, fitness level or flexibility – to increase their well-being? For Simon Alebiosu, personal trainer and former jiu-jitsu champion, the answer is simple: the hip circle (AKA hip-controlled articular rotations, or hip Cars).
If you have healthy hips, you are more likely to have a healthy lower back, knees and spine. Problems in any of these areas can be debilitating, increasing the risk of injury and osteoarthritis.
So how do you do it? Start by standing with your feet flat on the floor, holding on to a wall or stable chair for balance. Brace your core and tense all your muscles to keep your body rigid. Lift one knee up to hip height, or as high as it will go without rounding your lower back.
Open the raised leg out to the side, turning your foot outwards but without letting your hips rotate; they should remain facing forwards. Then turn the sole of your foot backwards, and lift the leg slowly up behind you. This is an internal hip rotation rather than a stretch, so go with whatever range of movement you have. Then gently lower to the starting position and repeat.
Aim to do the hip Cars slowly, taking 30-60 seconds for each one, for basic hip maintenance. To work your hips harder, do this two or three times a day. You can also do the same movement in reverse – starting with your leg up behind you. Alebiosu says he sees even better results with variants on all fours, or lying on your side.
Strength, he adds, isn’t about throwing down weights in gyms and hashtagging your muscle goals on Instagram; instead, it’s about the ability to get the most fun out of an everyday, active life. “Being strong means being able to coordinate complicated movements, at high speeds, under load; for example, lifting boxes if you are moving home, or running around in the park playing with your children. Being physically strong and flexible is paramount for good health, and it will make you feel more confident.”
Take a hike
Yes, you do it every day, but are you getting the most out of it?
1, Stand up straight
Consider your posture: a 2015 study took a group of walkers and adjusted their gait to either “happy” (standing straighter, swinging arms purposefully) or “depressed” (slouching forward, little arm movement). The ones made to walk in a more “happy” way recalled a higher proportion of “positive self-relevant material” in tests.
2. Stride out solo
While walking with friends may seem intuitively to be a better way to boost happiness, according to clinical psychologist Dr Anna Hutchinson, solo walking can be just as beneficial, particularly if you take a mindful approach. “Some people can get into a more meditative space when solo walking,” she says. Concentrate on the rhythm of your footfall and your body’s movement to tune out external distractions or listen to a “mindful walking meditation” such as those found on the Headspace or Calm apps.
3. Go for green
About 20-30 minutes of walking in even the smallest amount of nature has been shown to reduce levels of the stress hormone cortisol, as well as being linked to beneficial changes in blood pressure and heart rate. Oh, and put away that phone.
4. Put some effort in
“Walking is the single most beneficial cardiovascular exercise anyone can do,” says coach and trainer Tom Craggs. “Counting steps or distance is one way to measure progress – but the terrain and conditions will make a big difference. So instead, focus on gradually building your ‘time on feet’. Wear a heartrate monitor if you like, but for most people, trusting a rate of perceived exertion on a scale of 0-10 is perfect. Most of your walks should be at 2-3/10 effort. As you build fitness, mix in some 5-7/10 efforts.”
Trekking poles have been shown to help burn up to 20% more calories if used correctly, Craggs says, as they involve more upper body action.
5. Free your mind
“Walking is a free and timeless way to take a break from fearful thoughts of the future or difficult feelings from the past,” Hutchinson says, “to focus on the here and now – to simply be.”
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