Not so long ago my favourite physical activity was avoiding it altogether; then nature well and truly caught up with me.
Looking back, the decline began a couple of years ago, as I approached my mid-forties. I’d find myself puffing when I walked up stairs, wincing at my stiff joints on the way back down. I shrugged it off as the unavoidable aches and pains of getting older, until the ailments veered in a more worrying direction. I began to suffer from anxiety; first a low thrum of unease, then a constant edginess I couldn’t ignore.
I’d always been an upbeat person, who (while not sporty) enjoyed being busy – but now I was lethargic all day and plagued with insomnia at night. I was putting on weight and constantly losing my train of thought. Hormone tests eventually revealed I was on the edge of perimenopause; while it was a relief to have a reason why I was so out of sorts, and a prescription for HRT helped, but I still didn’t feel quite right in my own skin.
I mentioned to my husband that I wanted to get more fit and active, but in a way that wasn’t intimidating and didn’t cut into our limited family time. I’m not a sport-playing kind of person, so we looked at outdoor fitness and decided bike riding was the answer. Two weeks later all four of us were strapping on helmets and wobbling along a local cycle trail.
It felt great to get out in the sunshine and get the blood pumping. Afterwards I felt ‘nice-tired’ rather than groggy and worn out, and I slept better than I had in months.
We found the fitter we got, the more active we wanted to be; we started using the outdoor pool of our gym (next on the list – wild swimming!) and rambling through our National Trust properties.
There was something really relaxing about getting outside, absorbing vitamin D during the summer months and breathing in all that lovely fresh air. I could slow my brain and really relish undistracted time together as a family.
But there were some unexpected benefits too, as I hadn’t anticipated the anti-ageing effects of the outdoors. The painful stiffness in my ankles and knees had gone, and I felt calmer and more focused. Even the constant acid reflux I’d been suffering from for the past year (another pesky side effect of perimenopause) had magically disappeared.
Dr Juliet Grattan, health expert, former GP and author of Sorted: The Active Women’s Guide to Health, confirmed my suspicions it was my new outdoors lifestyle helping reduce the ravages of time.
‘Age is our biggest risk factor for disease and regular exercise can help to slow down the ageing process, reduce many menopausal symptoms and help you to cope with those that persist,’ she explains.
Not only can exercise help to alleviate fatigue, sweats, flushes and headaches, she says, but, longer term, it can also help to ‘future-proof’ your body.
‘Both bone and muscle mass reduce significantly from around fifty years of age. Regular exercise can help to maintain bone mass and prevent osteoporosis where bones become thin and liable to fracture.’
Strong muscles are vital for strength, balance and preventing falls, she says, but also play another valuable role: ‘Muscles also release myokines: myokines have an anti-inflammatory effect in the body which reduces the risk of many major diseases, such as cancer and type 2 diabetes.’
Jennie Antell is the founder of Eco Fitness, and well aware of the anti-ageing effects of the outdoors. She collaborated with the National Trust to devise a 31-day programme of al-fresco exercises that can be tailored to all ages and abilities.
These so-called ‘Green Exercises’ don’t just offset the symptoms of menopause, they’re beneficial for many other reasons, she explains, not least because you’re replacing air conditioning with lots of lovely fresh air. Vitamin D is created from the sunshine on your skin, which helps maintain healthy bones, teeth and muscles, while the uneven surfaces really put your core to work.
‘It’s also great for coping with the hot flushes and achy joints,’ Jennie says, ‘and controlled weight-bearing exercise (such as Nordic walking) has been proven to help with osteoporosis.’
A professional instructor at Studio 44 Pilates, Louise Humphrey had been experiencing unpleasant menopause symptoms for eight years, including worsening anxiety and palpitations. She’d also been diagnosed with osteopenia, a loss in bone density that can lead to osteoporosis. Already aware of the benefits of being fit and healthy, she looking for ways to become more active, without aggravating the condition.
She came across an outdoor fitness sport called canicross – cross-country running while harnessed to your dog. After discussing a training plan with her physiotherapist, she realised it was the perfect quirky solution – a way to take time out for herself and keep as fit and strong as possible.
The difference it has made is undeniable, she says: ‘When I can’t run, I really notice my mood changes; I get frustrated and feel more anxious. If I have been running, then I just feel like a different person; I have more energy and I want to do more things.’
It’s not just physical benefits, it’s the emotional gains too; university studies have suggested just a few minutes of outdoor training a day can boost mental health and general wellbeing.
There’s an outdoor activity to suit everyone, Juliet says.
‘People often think that outdoor activities are always vigorous and physically demanding but it’s important to know that there are health benefits from exercising at a moderate intensity, when you can still hold a conversation; a brisk walk fits that bill perfectly.’
If you want to start with something really simple and accessible, practice the ancient Japanese relaxation technique of Forest Bathing. Simply find a nearby beauty spot (the Forestry England website will help you locate woodlands and forests close to you), turn off all devices and distractions and really soak up that age-old serenity.
‘The peace of your natural surroundings can bring calm, relaxation and mental health benefits,’ she says.
Kate Thompson, author and mum-of-two, relishes her active lifestyle but refuses to sacrifice precious family time. So, she gets her entire family involved in her outdoor pursuits, which includes everything from walking the dog, to paddle boarding, to hiking up mountains.
Exercising together is a bonding experience, she says, and they all benefit in different ways.
‘For the boys it’s time out from on-line stimulation; for me, it’s a chance to just stop and breathe,’ she explains. ‘I’m less anxious, more cheerful, sleep better and generally a better mum when I’m fit and active. If I didn’t get outdoors and exercise, I’d be a fidgety mess.’
The benefits of outdoor fitness and an active lifestyle are clear, but if you’re worried that middle age might be too late to be reverse your indoors life, think again, says Juliet.
‘Starting an activity, learning a skill and just trying something new can be empowering and even life changing. It’s a time of life when many feel they’re too old for adventure, but it’s actually a great time for taking control, stepping out of your comfort zone and setting goals. It often leads to new friendships and support networks too.
‘It is never too late to reap the benefits an active life can give you.’
////////////////////////////////////////////////////////////////////////////////////////////////////////
OUTDOOR FITNESS TIPS // the anti-ageing effects of the outdoors
The NHS website recommends adults between 19-64 should do at least two hours and 30 minutes of moderate-intensity aerobic activity each week, incorporating some weight bearing and resistance exercise to reduce the chance of osteoporosis and maximise the anti-ageing effects of the outdoors.
Encourage the whole family to get more mobile with these outdoor activities:
Join a Green Gym – run by The Conservation Volunteers, these free sessions included warm up and cool down exercises, and in between you help transform neglected green spaces by planting trees, sowing meadows and establishing wildlife ponds. Not only are you contributing to your community, you’re burning calories too.
Try wild swimming together. Swimming decreases the stress hormone, cortisol, and increases the ‘feel-good’ endorphins. A fun way to cool down in summer, or a refreshing dip for the more adventurous in the cooler months. Team this with the natural well-being benefits of being next to nature, and you have a keep-fit activity that’s great fun for the entire family.
Search the National Trust website for ‘outdoor gym’ and you’ll find a specially designed al-fresco workout programme that incorporates warm-up and cool-down exercises, and a combination of walking, jogging and running challenges. Some National Trust properties also have outdoor fitness trails within the grounds where you can use freestanding wooden equipment, such as balance beams and pull-up bars, to help you enjoy the lovely anti-ageing effects of the outdoors.
////////////////////////////////////////////////////////////////////////////////////////////////////////
READ: Fitness Tips for Busy Mums // how to realistically work out from home
Autumn on the Bike photo by David Dvořáček on Unsplash; Forest Bathing image, courtesy of Nick Linnen on Unsplash
