By Bev Bachel
The pursuit of enhanced well-being, encompassing greater happiness, reduced anxiety, increased feelings of calm, lower blood pressure, improved concentration, diminished loneliness, less irritability, and better short-term memory, can be significantly advanced by embracing the outdoors. These profound benefits, as articulated by Chris Heeter, founder of The Wild Institute, offer a compelling pathway to optimizing physical, mental, and emotional health, particularly for individuals transitioning into retirement. Heeter’s extensive experience, spanning over three decades leading wilderness expeditions in both summer and winter, has informed her unique perspective on the restorative power of nature. Her work extends beyond the wilderness, as she translates these insights into actionable advice through professional speaking engagements, advocating for the integration of "wildness" into daily life, irrespective of the season.
This philosophy resonates with retirees Tami Spry and Barry Scanlan, who, in an unexpected twist, have embraced the outdoors by moving from a rural setting to the bustling heart of a metropolitan area. Their decision challenges the conventional retirement narrative of seeking solace in quieter, more remote locales.
From Rural Retreat to Urban Oasis: Redefining Outdoor Connection
Spry and Scanlan’s journey exemplifies a deliberate choice to remain connected to nature, even amidst the vibrant energy of the Twin Cities, a metropolitan area with a population exceeding 3.5 million. "We raised our son on 10 acres on the Rum River in a rural community about 60 miles north of the Twin Cities," explains Spry. "We landscaped our property, built an outdoor oven and a dock, cleared walking and snowshoe paths through our woods and felled our own Christmas trees." This idyllic rural existence, which they affectionately referred to as "The Land," was cherished. However, their transition to urban living was driven by a desire to avoid isolation in retirement. "We didn’t want to be isolated in retirement, which is why we moved," Spry states. "But even living in the city, we still consider our land and the land around us a member of our family, and we get outside as often as we can."
Their commitment to maintaining a deep connection with the natural world is evident in their daily lives. "It’s our therapy," says Scanlon. "We need it, and we enjoy it!" This sentiment is echoed by Scanlan’s observations of urban wildlife. "Even when it’s 20 below, it’s surprising what you see when you take the time to look. The other day we saw a coyote crossing the street, and we often see otters, ducks and swans on our neighborhood lakes and rivers, as well as juncos, robins and woodpeckers in our yard." Their dedication to fostering this urban ecosystem is further demonstrated by their ongoing efforts to enhance local biodiversity. "In the years ahead," Scanlan adds, "there will be even more animals and birds in their yard as Spry and Scanlan have added trees, birdhouses and a butterfly-friendly garden."
Spry, who is currently penning a book detailing her profound relationship with the natural world, emphasizes the accessibility of nature, particularly during the winter months. Her advice is grounded in a philosophy of personal connection: "Having a relationship with nature involves letting go of your expectations of what ‘nature’ is and instead developing your own relationship with it. The tree in your backyard is as grand and life-giving as a tree in the Boundary Waters or Muir Woods, but much more accessible." This perspective underscores the idea that profound natural experiences are not confined to remote wilderness areas but can be cultivated within one’s immediate surroundings.
Scientific Backing: The Salutary Effects of Nature Exposure
The benefits espoused by Heeter, Spry, and Scanlan are increasingly supported by a growing body of scientific research. Studies have consistently demonstrated the positive impact of nature exposure on human health. For instance, research published in the journal Environmental Health Perspectives has linked spending time in natural environments to reduced levels of the stress hormone cortisol, lower blood pressure, and decreased heart rate. A meta-analysis of multiple studies in BioPsychoSocial Medicine found that nature-based interventions can significantly improve symptoms of depression and anxiety.
Furthermore, the concept of "forest bathing," or shinrin-yoku, originating from Japan, highlights the physiological benefits of simply being present in a forest environment. Studies have shown that this practice can boost immune function by increasing the number of natural killer (NK) cells, which play a crucial role in fighting off infections and diseases. The restorative effects on cognitive function, including improved attention span and working memory, are also well-documented, suggesting that nature acts as a natural balm for mental fatigue.
Embracing the Chill: Winter Outdoor Engagement Strategies
Given that Minnesota is renowned for its prolonged and often severe winter conditions, insights from Heeter, Spry, and Scanlan on how to maximize outdoor enjoyment during these months are particularly valuable. Their collective wisdom offers practical strategies for overcoming the perceived barriers of cold weather.
Tip No. 1: Strategic Layering and Essential Gear
Heeter stresses the paramount importance of appropriate attire for sustained outdoor activity in sub-zero temperatures. "Getting—and staying!—outside on below-zero days requires the right gear," she advises. "Warm mittens are a must, as are warm boots with plenty of wiggle room for your toes, even when they’re encased in two pairs of wool socks. Also dress in layers." This layered approach allows for adjustable insulation, preventing overheating during activity and providing warmth during periods of rest. To streamline the process of venturing outdoors, Heeter suggests keeping all necessary gear organized and readily accessible, perhaps in a designated basket or hamper. This proactive organization can significantly reduce the friction associated with preparing for winter excursions.
Tip No. 2: Embracing the Initial Cold
The immediate sensation of cold air can be startling. Heeter offers a physiological perspective: "The cold can sometimes take your breath away," she notes. "But take a few deep breaths, drop your shoulders, relax your muscles and get moving, and you’ll be surprised at how quickly you warm up." This advice aligns with the body’s natural thermoregulation mechanisms. Engaging in physical activity increases metabolic rate, generating internal heat. The initial shock of the cold can be mitigated by conscious relaxation and a gradual increase in movement.
Tip No. 3: Local Exploration and Accessibility
The notion that significant nature experiences require extensive travel is a misconception, according to Heeter. "Some people think the only way to spend time in nature is by camping in the wilderness, which can require hours of driving just to set foot outdoors," she observes. "Heeter doesn’t agree." Instead, she advocates for exploring local resources: "She suggests you drive (or better yet, walk!) to the nearest park where you’ll find plenty of birds, rabbits, deer and other animals to get excited about." This approach emphasizes the inherent value of proximate natural spaces, transforming everyday environments into opportunities for discovery. Spry and Scanlan’s urban walks exemplify this principle, incorporating visits to neighborhood gardens and the nearby Mississippi River, demonstrating that vibrant natural encounters are readily available within city limits.
Tip No. 4: Immersive Sensory Engagement
Heeter strongly encourages a mindful approach to outdoor activities, particularly by minimizing distractions. "Resist the temptation to listen to music or podcasts while walking," she advises. "Instead, tune in to nature." This active engagement with the environment enhances awareness and fosters a deeper connection. "When we turn our ears and eyes to the natural world, we see so much more," says Heeter. "And we begin to feel as if we belong." Scanlan’s practice of keeping an outdoor journal serves as a testament to this principle, meticulously documenting wildlife sightings, snowfall patterns, and the first harbingers of spring, such as the appearance of a bluebird. This act of observation and recording deepens the personal experience of the natural world.
Tip No. 5: The Power of Play and Shared Joy
The restorative benefits of nature are amplified by a spirit of playfulness. Heeter’s suggestion to "Go off trail, make a snow angel, build a snowperson, start a snowball fight. Let yourself be a kid again—and spread the joy by inviting others to join in" taps into the therapeutic value of uninhibited recreation. Spry and Scanlan’s backyard firepit gatherings embody this philosophy, transforming their outdoor space into a hub for social connection and shared enjoyment of nature. Heeter further extends this concept through her monthly poems published on her website, which aim to inspire a renewed or nascent relationship with the wild. Her poem, "A Winter Walk," serves as a poignant example of this outreach, encouraging readers to embrace the beauty and restorative potential of winter landscapes.
Broader Implications: Nature’s Role in a Modern Lifestyle
The insights from Heeter, Spry, and Scanlan, amplified by scientific evidence, point to a critical imperative: integrating nature into our lives, regardless of our stage of life or geographical location, is not a luxury but a fundamental component of holistic well-being. As urban populations continue to grow and the demands of modern life intensify, fostering accessible and consistent opportunities for nature engagement becomes increasingly vital.
The success of individuals like Spry and Scanlan in cultivating a rich outdoor life within a metropolitan setting offers a replicable model for others. It suggests that with a shift in perspective and a commitment to mindful exploration, even the most urbanized environments can provide ample opportunities for the profound benefits that nature offers. The implications extend beyond individual health, contributing to a greater societal appreciation for environmental stewardship and the preservation of natural spaces, even those that lie within or adjacent to our communities. As we navigate the complexities of the 21st century, the enduring wisdom of "getting wild" offers a path towards a healthier, happier, and more connected existence.
