GET OUTSIDE AND THRIVE THE MENTAL HEALTH BENEFITS OF SPENDING TIME OUTSIDE, NATURE AND MOVEMENT WHY DOES GETTING OUTSIDE MATTER? ¡ Researchers at Harvard Medical School have found that time spent in nature can drastically impact mental health ¡ Ecotherapy has shown a strong connection between time spent in nature and reduced stress, anxiety, and depression. ¡ Walking has been proven effective in reducing anxiety and depression, and there is further evidence that walking in nature improves those results even further. That’s because different parts of our brain activate in nature. Our mind calms, leading to physical changes including a reduction in heart rate and blood pressure and a drop is cortisol levels ¡ Nature Walks have been described as the easiest self help strategy available to support mental health. HOW MUCH TIME OUTSIDE IS NEEDED TO MAKE A DIFFERENCE? ¡ 20 minutes 3 times a week is enough to show a consistent reduction in stress as measured by cortisol levels. ¡ Any natural environment should help – the goal is to get away from the high stimulation levels of urban environments ¡ Find a time and space that works for you ¡ Consider making this a (safe) social time with family members or your support pod – evidence suggests the greatest mental health benefits come from group nature walks ¡ Any outdoor activity can help – a gentle walk, brisk hike, bike ride or run all help reduce stress levels ¡ Any green space will have a positive impact if “escape to the country” isn’t an option. WHERE CAN I GET OUTSIDE? ¡ For local walks our Lemon Road neighbourhoods are blessed with options – there are short and long trails along Pimmit Run at the back of the school property, multiple green spaces and parks in Pimmit Hills and behind the library and the High School allows walkers to use the trails around the school property and across the fields. ¡ Slightly further afield Falls Church and Mclean have many trails to access – for example the Pimmit Run trail runs from Pimmit Hills all the way to the Potomac river and can be accessed at multiple points and the WOD trail runs all the way through Falls Church and Vienna. ¡ The PTA has also put together a list of outdoor spaces that are $25 or less to access and are within one hours drive of our neigbourhoods – see next slide and our website. ¡ Use google earth and google maps to find other local trails GET OUTSIDE - FAMILY TRIPS FOR $25 OR LESS • Riverbend Park (Virginia) - walks, nature center and kayaking (weather • Hidden Oaks Nature Center (VA) - walks, playground dependent) • Kenilworth Aquatic Gardens (DC) - walks, MASKS REQUIRED • Smithsonian National Zoo (DC) - MASKS REQUIRED, CHECK IF OPEN • Great Falls Park (VA)- $10 per car - walks BEFORE GOING • Shenandoah National Park (VA) - $25 per car - walks, hikes, gift stores, • Scotts Run (Virginia) - walks, waterfalls and woods camping • Roosevelt Island (DC) - walks and memorial MASKS REQUIRED • Huntley Meadows (VA) - walks, seasonal events • The National Mall (DC) - walks, memorials, museums, MASKS REQUIRED • Lake Fairfax Park (VA) - walks, boating, playground • Frying Pan Farm Park (Virginia) - animals, walks, museum, gift shop, • Lincoln Park (VA) - playground playground, carousel and wagon rides • Cherry Hill Park and farmhouse (VA) - playground • Butlers Orchard (MD) - $3 per person (more for festival days) - pick your • WOD trails (VA & DC & MD) - walks own crops, mazes, slides, playground, farm shop, animals, walks - MASKS • Burke Lake Park (VA) - walks and boat rentals REQUIRED • Cabin John Park (MD) - walks and playground • Billy Goats Trail (MD) - walks and rock hopping • Wheaten Park (VA) - walks and playground • Meadowlark Botanical Gardens (virginia) - $5 per person - walks, gift shop, • The Wizard of Oz Park (MD) - playground fairy garden and childrens garden - MASKS REQUIRED INSIDE • National Arboretum (DC) - walks, MASKS REQUIRED • East Potomac Point and The Wharf (DC) - park at East Potomac and get • Tidal basin and memorials (DC) - walks and history, MASKS REQUIRED the free jitney boat across to The Wharf, enjoy the splash pad, nice ice • Rock Creek park (DC) - walks, MASKS REQUIRED cream shops and interesting architecture, kids will love the fish market. On • The Reach at the Kennedy Centre (DC) - external art installations, MASKS East Potomac Point enjoy walking, the playground or mini golf. MASKS REQUIRED REQUIRED. • Sandy Point Park (DC) - walks and playground, MASKS REQUIRED • Pimmit Run trail – walks, woods and nature • Lake Anne (VA) - beach, walks and swimming in the summer.