This post is not simply an instruction. It is also a reminder for both of us to stay focused and do the work that keeps us sane in a world that seems to be going very insane. Political views aside, if we all took more time to actively relax, maybe there would not be as much turmoil? I would like to think this, but I digress. Here are a few ways we can all get our heads right by getting out of the boxes we are often subscribed to for most of the day, and in turn most of our lives. Not all of us have the luxury of doing all these things whenever we want to. But if we do not take the time when we can… well, I think you saw what happened last week. Again, regardless of your political belief, stress hurts the body. There are levels of stress we can control, and those we cannot. Let us take charge where we can!
Get Outside
A TIME magazine article from 2018 examined what is known as “forest bathing”, indicating the term was coined based on a Japanese phrase, shirin-yoku which literally translates to “forest bath”. It is the activity of just being in the forest. Scientists studying forest bathing have found that forest bathing can lead to the following:
“significantly reduced pulse rate and significantly increased the score for vigor and decreased the scores for depression, fatigue, anxiety, and confusion. Urinary adrenaline after forest bathing showed a tendency toward decrease. Urinary dopamine after forest bathing was significantly lower… Serum adiponectin after the forest bathing was significantly greater…”
This means there is a very real effect on the body when it is in nature. It is great if there is a space near you that you can escape into. Suburban areas usually host some form of park that can be accessed by nearby residents. Urban areas may not have as much access, but even a botanical garden or nursery is better than no exposure. So, get out there!
Note that while you are outside, social distancing is still recommended. Six feet, masks. You know the drill.
Hike
Assuming you are one of those people who has access to a public park or nature reserve, check out your local options for hiking. One of the most accessible forms of exercise is walking. Hiking allows you to apply that skill that many of us possess to terrain, giving you an opportunity to not only get out, but survey the land. See what it has to offer. If you hike in the same space once per season, the wonders the ecosystem will present you with are manifold. Lots of local and state parks should have hiking trails of varying degrees. If you can get out numerous times in a season, you can try out varying trail difficulties over time.
If you are going to hike, make sure you bring adequate water, follow the trail and/or a trail map, and plan your trip ahead of time. The last thing you want is to get on a 7-mile trail with no water or understanding of where you are when you signed up for an hour of forest bathing. If you do plan to hike for 7 miles, note that one mile takes the average person about 20 minutes to walk. So, 7 miles would be about two and a half hours. That is the amount of time you need to dedicate in that instance.
Walk Intentionally
When you are out on the trail, there are several Leave No Trace guidelines that if followed help you be more intentional in your visit to what many consider a sacred space. The tenets of the Leave No Trace ethos follow below.
Plan ahead and prepare
If you are walking a trail, make sure you either have a map handy, or you have looked at a map to see how long the trail is and what you are in for. You will need adequate water and then some just in case something happens. Bring a snack or two, make sure you are wearing shoes that you do not mind getting dirty. If there is threat of rain, bring a plastic poncho. Basic stuff. Part of preparing is giving yourself a moment to think about what you need and write a list or make other preparations you want to make before you go.
Travel on durable surfaces
One of the big basics of hiking trails is to always stay on the trail. This works on multiple levels, and really is not one of those dogmatic prescriptions that come with some forms of hiking and camping. Not only does staying on the trail keep you safe by keeping you on a path that is designed for humans, but it also keeps the surrounding ecosystem safe and thriving. Diverting the trail can lead to processes like erosion which leave wildlife with less options for growth and stability. Imagine a highway right outside your home that keeps widening every year creeping closer in toward your dwelling. That highway for you is akin to a hiking trail for frogs, spiders, field mice, birds, fungus, and plants (among many, many others). The image above shows a trail that is flooded. In this case, it would be best to turn back and remain on the dry parts of the trail.
Dispose of waste properly
Bring a plastic bag with you to contain your trash from snacks. And remember that just because it is biodegradable, that does not mean it is cool to leave a trail of trash everywhere. Leave no trace means just that. Beyond the footprint on the trail, we can manage to leave nothing else behind. As an aside, I have been on trails that have litter lining the sides. It is not pretty, and it totally removes me from the experience of enjoying what nature has to give us – without us! How wonderful to realize that nature goes on without us and does not need us to be there when the conditions are right. We do not need to do the opposite to her.
Leave what you find
This is a hard one for me. It is really tempting to grab a great rock or stick from the woods to take home. What can I say? My relationship with nature is childlike. There are so many cool things to see out in the woods, so many amazing fungi, plants, rocks, and animals too. But they do not need to go anywhere. In fact, if they are moved that does a similar thing that diverting the trail does. We as humans do not need to aid in the processes of erosion that can occur naturally at a regular pace. One alternative to take away something from the woods that you love to look at is to simply take a picture of it.
Minimize campfire impacts
Generally a day hike does not require lighting a fire. But if you find yourself in need of some flame, try to use previously established campfire pits. Most state and federal parks will have designated pits that can be used for camping. The reason for this directly relates to why it is best to not divert the trail, leave what you find, and dispose of waste properly. Much like the ecosystem, the process of leaving no trace is a complete system of behavior that will help you and others enjoy the outdoors.
Respect wildlife
If you see a baby animal that seems to be struggling, often a parent is nearby. There is no need to call a ranger. The animals have got it. Give them their space, as well as all plants and fungi. If you can follow all the above tenets, this should not be an issue. Look, and try not to touch. Leave everyone well alone and use your eyes and ears to listen to what the wilderness has to offer.
Be considerate of other visitors
If you are on a trail that has a lot of people on it, give them the space they need. Ensure you are allowing the proper berth between yourself and others. Elderly and differently abled people may need extra room to maneuver a trail. Give your fellow hikers a hello! This is one of the things that has kept me very grounded in the pandemic. A friendly hello from a stranger on a trail helps me realize all is not lost. Follow this and all the above, and you are set!
Breathe
By this, I mean breathe intentionally. While you walk, notice your breath. If you are like me, and you tend to mull ideas and thoughts over and over in your head, focusing on breath can make a hike a much more enjoyable experience because it keeps you present. You can even make this a game and sync your breath with the rhythm of your foot falls. Much like forest bathing, intentional measured breathing has been known to improve overall health, calm the mind, and help you get a more grounded and flexible view of the world. Why not double up by forest bathing and breathing at the same damn time?
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