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Green Exercise:The benefits of walking and exercising in nature.
Dr. Ademola AdejuwonConsultant in Sports and Exercise Medicine
University College Hospital LondonInstitute of Sports, Exercise and Health
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• Highlight the importance of physical activity.
• Why walking is an ideal form of exercise.
• The health benefits of being active in nature.
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WHO - Global Health Risks 2009
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• Regular physical activity at the correct intensity:
– Reduces the risk of heart disease by 35%– Lowers the risk of stroke by 30%– Reduces the incidence of diabetes by up to 50%– Reduces the incidence of high blood pressure, by almost 50%– Can reduce mortality and the risk of recurrent breast cancer by
almost 20%– Can lower the risk of colon cancer by over 30-50% – Can reduce the risk of developing of Alzheimer’s disease by 40-45% – Can decrease depression by 20-30% (as effective as Prozac or CBT)– Reduce/delay onset and severity of sarcopenia
Health benefits of physical activity
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Church TS et al. Arch Int Med 2005;165:2114–20
Risk of cardiovascular disease mortality by cardiorespiratory fitness and body mass index
categories.
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“Walking is man’s best medicine”- Hippocrates
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•Low impact, accessible,
acceptable, low cost
•Anywhere and anytime
•No specialist training or
equipment required
•Low risk of injury
•Sociable
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Walking is ExerciseExercise is Medicine
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“Vitamin N”
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Nurture with Nature
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Physical activity Exposure to nature
Green exercise
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Regular exercise in natural environments halves risk of poor mental health. (n=1890)
- Mitchell, 2013
Pretty, Peacock, Sellens and Griffin (2005)
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Additional benefits of walking outside
• Appreciation of nature/environment
• Vitamin D
• Role model effect
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Summary
• Walking is an acceptable form of exercise conferring all the benefits physical activity.
• Walking outdoors has a 50% greater effect on mental health, well being and mood compared to exercising indoors.
• The effect of exercising and being outdoors appears to be synergistic.