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Why You Should Spend Time in Nature

We live in one of the most beautiful and unique ecosystems on the planet. How often do you get out into nature? Are you a regular hiker, swimmer, snorkeler,  gardener, or surfer? Do you run trails, mountain bike, or birdwatch? Even in Hawai’i it’s easy to get stuck in a rut. You commute to work on packed highways, spend most daylight hours indoors at work or school,  and drive home often in the dark. Then you watch some TV and off to bed to repeat again the next day.  Weekends can fill with household chores, childcare, errands, and social obligations. It’s no wonder so many people are disconnected from the natural world, and struggle with insomnia, anxiety, obesity, headaches, and so on.

Why make the effort? We’re so busy, why find time for nature? According to the American Psychological Association exposure to nature has been linked to many benefits including improved attention, lower stress, better mood, reduced risk of psychiatric disorders, and interestingly–improved empathy and cooperation.

There is also increasing amounts of research correlating many physical health benefits with at least 120 minutes per week spent in green areas (forests, trails, urban parks) and blue areas (rivers, ocean, beaches.)  A study published in Nature describes decreased risk of cardiovascular disease, obesity, asthma hospitalizations, diabetes, and more.

Children who spend time in nature also benefit significantly. Increased physical activity outdoors improves Vitamen D absorption to build strong bones, may decrease risk of childhood obesity, can reduce stress, and improve sleep.  A study in Pediatrics found positive associations with activities such as spending time in residential or school greenspace, nature walks, gardening, and wilderness experiences.

Lucky we live Hawai’i – we can get ourselves and our families outdoors year-round with great weather and a variety of natural environments to explore. Here are a few ways to get 120 minutes a week in the natural world:

  • Walk through urban parks, such as Kapiolani or Ala Moana. Make note of the weather, (is it windy, humid, cloudy?) birds and other wildlife, trees and plants. Apps such as Seek and Merlin can help you identifity plants and birds.
  • Grab your phone or camera and find some natural beauty to photograph. Focus on crashing waves, plumeria flowers, coconut palms, lava rock — whatever sparks your interest.
  • If you have any outdoor space of your own, plant something. Take the time to really care about a tomato plant or Hawaiian chili pepper and it may reward you with a tasty snack.
  • Have breakfast, lunch, or dinner outdoors at the beach or in a park.
  • Start a nature journal. This is a great way to learn about the plants, animals, and ecosystems in your area.
  • Exercise outdoors. Take a surfing lesson, join an outdoor boot camp workout, try Yoga on stand-up paddleboards, or ask your personal trainer to work with you outside.
  • Join a nature conservation group and volunteer to watch over monk seals, weed invasive species, or help protect and plant coral.
  • Take a whale watching or manta ray snorkeling tour. Make sure the tour group is ethical, doesn’t harrass the marine life, and has a spotless safety record.Thumbs up on surfboard
  • Sign up for your first trail run. Yes it’s okay to walk!
  • Learn a new outdoor sport like canoe paddling, pickle ball, or scuba diving.

Not sure you are strong enough or fit enough to increase your time and activity outdoors? We’re here to help! We have free lectures and screenings for improving running form and fitness for court sports like pickle ball. We offer free 1 hour fitness assessments and orientations to our medical gym services. Our massage therapists are experts at helping you release tension and muscle aches. Our physical therapists are available to chat with you during a free consultation. If you’re having pain, balance issues, or signifcant weakness, health insurance may cover your treatment.

OrthoSport Hat on KayakDon’t let stress, fitness, or health issues keep you from your goals.  Call 808.373.1114 for information on medical gym and massage therapy services in our Downtown and Niu Valley clinics.  Call 808.373.3555 for information on physical therapy services in our Downtown, Niu Valley, and Kaka’ako locations.

A hui hou!

 

 

 

 

 

 

 

 

 

 

References:

https://www.apa.org/monitor/2020/04/nurtured-nature

https://www.nature.com/articles/s41598-019-44097-3

https://publications.aap.org/pediatrics/article/148/4/e2020049155/181269/Nature-and-Children-s-Health-A-Systematic-Review?autologincheck=redirected

Time (and Social Media) Marches On

OrthoSport Hat on KayakAs more people shift from reading blog articles to scrolling social media, we’ve ramped up our presence on other platforms and decreased our frequency of posting content here in the blog.  It’s nice to take some time to delve into different topics, and this part of the website is an easy way to provide ongoing information about our staff and their activities. So we probably won’t be giving up this part of the site altogether. However, you may want to check out some of our other platforms to keep up with OrthoSport current events, special deals or discounts, and health-related topics. All of our social media links are posted at the top of the website home page but here they are for your convenience. Have any topics you’d like to learn more about? Contact us through Facebook or Instagram and we’ll get on it!

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Should Kupuna Get Massage Therapy?

Increasing aches and pain seems to be the norm for most people as they age. Yet, kupuna may be under-utilizing massage therapy services(1) which could safely and effectively reduce their symptoms. Massage therapy has many benefits and seniors may benefit the most. Here are a few areas where massage has been shown to improve health and well-being:

  • Reduced pain from osteoarthritis. Although massage therapists cannot address joint mechanics, soft tissue massage can reduce pain from muscle guarding, spasm, and hypertonicity – aka tight muscles.
  • Improved sleep. Many seniors don’t get enough exercise and sunlight during the day, which can lead to poor sleep at night. Most people notice improved sleep the day of a massage and weekly massage may make a difference in overall sleep quality.
  • Decreased symptoms of depression. Many elderly respond to increased touch from a massage therapist with improved mood.
  • Reduced stress hormones. Massage therapy may reduce cortisol allowing for greater mental and physical relaxation.
  • Improved circulation, reduced swelling. Pain in the lower extremities can occur from fluid retention in the calves, ankles, and feet causing them to swell. Lymphatic drainage massage can assist the circulatory system and reduce pain.
  • Lowered blood pressure. Massage therapy has been shown to decrease blood pressure in the pre-hypertensive population and may improve the effect of blood pressure medications in those who already have the disease.
  • Increased social interaction.  Although massage therapy delivered in the home can have all the above benefits, helping an elderly person get out of the home, into the community, and interacting with others can be extremely positive for their health and well-being.

    Niu Valley massage therapy room.

Precautions

Not every type of massage therapy is recommended for the elderly. While a healthy 65 y/o “senior” may benefit from deep tissue and shiatsu, the same type of massage would not be recommended for their frail 89 y/o parent. Keep these precautions in mind:

  • Massage should not be used in place of exercise or physical therapy. Our kupuna need more movement not less. If pain is affecting movement, physical therapy may be the first treatment to pursue.
  • Certain heart conditions such as congestive heart failure (CHF) may be contraindicated for massage therapy. Consult with a physician if you or a loved one has heart disease prior to trying massage.
  • Massage can cause severe bruising and tissue damage in those taking blood thinners.
  • Recent surgery, acute injuries, infections, and broken bones are not good candidates for massage technique and could result in increased problems. Consult with the patient’s MD or DPT regarding the use of massage in these cases.
  • There is a big difference between severe, acute pain and chronic pain. Anyone with severe pain should seek out a medical professional as correct diagnosis is essential to rule out life-threatening conditions.
  • Osteoporosis and osteopenia are not contraindicated for gentle massage techniques, but forceful deep tissue pressure should be avoided to prevent fractures.
  • Finally, massage therapists vary in their skill level, education, experience, and techniques. Before booking an appointment, make sure the therapist is licensed and experienced working with the elderly.

OrthoSport Hawaii hires only the best medical massage therapists. Our Niu Valley and Downtown clinics offer 30, 60, and 90 minute appointments which include free parking. If you’d like to learn more or schedule a massage, call 808.373.1114.

(1)Licciardone JC, Pandya V. “Use of complementary health approaches for chronic low-back pain: A pain research registry-based study.” J Altern Complement Med. 2020.

 

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