CHAPTER 7 ~ Nature and Background of Outdoor Recreation Did you know that Cloud Nine in Siar home to the 9th Best Surf Spot in of the Cable News Network (CNN), ‘Source: to:/travel.cnn.com/explorations/play/wortcs. ‘50-best-surt-spots-250983 accessed July 5, 2015 ‘980, a teardrop-shaped island in Surigao del Norte, is the World, according to list released by the travel website What is outdoor recreation? Consider the following activities: bird-watching, caving or spelunking, camping, and snorkeling, Uihen and why do people engage in the mentioned activites? What is 8 common facta among them? Answering these questions will lead to answering what outdoor recreation is all about. Were your answers the same or close to the following? ¥ done during vacation or school break Y they want to have fun v done outdoors with nature Putting the answers together, outdoor recreation is organized activities done during one’s free time for his/her own personal reasons, where an interaction between man and an element of nature is present. Let us break down the ideas to have a common understanding of the terms. When we hear‘free time,“ what doss it mean to you as a student? “No classes” easily come to mind and consequently will be able to use the “free time” to do. things which you want to do but have been unable to do so because of the “lack of time’ such as continuing a project or undone homework, or perhaps, going ‘out with friends to watch a movie. A day can be divided into three parts according to Clayne R. Jensen (2006): the existence time, subsistence time, and free time, Existence tini@yis time spent for biological needs like having a meal, sleeping, and other personal care Gubsistence timprefers to the hours spent for economic purposes Such as going to work, chores, and for students, hours spent school, and school work jeTETOTE, 1s allthe remaining time after. How one decides to spend free fime varies from person to person. Perhaps, to those who have been very busy with workload or school work, this is the best time to do recreational activities, to relax, and to rejuvenate. (CRecreationYs derived from the Latin word recreare which(means to be refreshed Choices for recreation vary from person to person. What makes one happy May NOt BESO Tor others, Therefore, lon one's interests, pursuits, and needs which may be reflective of one’s beliefs and level of gratification. For example, natural parbmay serve as a bonding place for a family to have a picnic, a great fitness area for a jogger, and a place to commune with nature or meditate for arent Mitre afe8 52 PO Place to commune with nature or meditate f others. in a broad senseis a space outside an enclosed area. Narrowing it down, outdoors, as used Tt in this discussion, includes the natural environment and resources which comprises the land, water, wildlife, vegetation, open space, and scenery. The Outdoors may be in their most natural state or “semi-natural” state, which is a state where it had gone through some human modification but has retained its natural features. ivities for (ried re3SBH9 Some do it for personal People engage in outdoor recreational activities e tisfaction and enjoyment. Perhaps, its a time away from the day-to-day routine. Others do it te be in touch with nature, which they rarely have the chance to do, especially for those who reside in in_touch with natur highly urbanized areas. Many do it for personal pursuit such as photography, collecting sea shells 108 | Physical Education and Health Volume I | | | | | |reaching the top of Mt. Apo, conquering the rapids of Cagayan River, or attaining a certain fitness 2:1: Some individuals or groups do it as part of outdoor or environmental education, such as bird- watching, plant naming, etc. Whatever reason there may be, people engage in outdoor recreational activity for their own sake and pleasure, voluntarily, and of their own choice. In this unit, different outdoor recreational activities will be presented and discussed with the aim of encouraging you to start living a more active lifestyle that will contribute to your overall wellness. BENEFITS OF OUTDOOR RECREATION Pe US Cea Da care uP eee The Philippines is rich in natural resources. Despite being in a relatively small country, Philippines is surrounded by all kinds of land formations and natural water resources. In fact, it has been listed in The World Factbook (Maps of World, n.d.) as having the fifth longest coastline in the world, Its natural environment has so much to offer, whether on land, on water, or even in the air. It hosts varied outdoor recreational activities, some of which are the following: Land Water Air Mountaineering Swimming Parasailing Trekking/Hiking Snorkeling Skydiving Camping Diving Paragliding Backpacking Surfing Picnic Canoeing Bird-watching Kayaking Mountain Biking Whitewater Rafting Orienteering Sailing Canyoneering Fishing Rock Climbing Bamboo Rafting What are the benefits of outdoor recreation? (Ean and pleasur@are perhaps the immediate answers of the majority who have experienced ‘outdoor activities. However, there is more to it than just the fun. Studies have shown that being close to natural environment(s healthy) Aside from the fresh air and the amazing sight of nature, ‘the outdoors have. ive effects on the general weliness of an individual most especially if it is done with regularity. Weliness encompasses the general state of a person ( emotional, and spiritual) and in the end contributes to a better qual ity of li Physical Health Benefits Being outdoors prevents a person from having a sedentary life. It allows people to move, whether by walking, running, swimming, biking, paddling, etc. With the surge of electronic gadgets, more and more people (children and adults alike) are unconsciously getting stuck with a sedentary life, contented with playing with their computer games, tablets, or cellphones, or watching television CHAPTER 7 Nature and Background of Outdoor Recreation| 109for hours. Green space is now called “screen 55 .” Unknowingly, a great part of their day was spent sitting or lying down with gadgets in their hands. The outdoors is a great distraction from these gadgets. It helps people to be on the move. it gets their hearts pumping and their bigger muscles at work, Such movements expend energy, promote cardiovascular and muscular fitness, and improve the function of the immune system. In fact, the physical activities done in outdoor recreation may range from average to vigorous levels of intensity (refer to Figure 7.1). Many people have documented the benefits of staying active that include reduced obesity, reduced risk of disease, enhanced immune system, and increased life expectancy. The following is a guideline taken from Centers for Disease ‘Control and Prevention (CDC) and American College of Sports Medicine (ACSM): elo d + Walking at a brisk pace of 345 mph + Hiking + Biking with level terrain or few hills (5-9 mph) + Walking - 5 mph or faster + Jogging or running + Climbing briskly up a hill + Backpacking + Recreational swimming + Mountain climbing + Snorkeling Rock climbing + Aquatic aerobics + Rappelling + Water skiing + Canoeing (at less than 4 mph) + Surfing (board and body) + Sailing + Kayaking on lakes or calm water + Fishing while walking along the riverbank + Horseback riding Mountain biking “The ratio of exercise metabolic rate ‘One MET is defined as the energy expenditure for sitting quietly, which for the average adult approximates 3.5 mi of ‘oxygen uptake per Kilogram of body weight per minute (1.2 kcal/min for a 70-kg individual). For example, a 2-MET ‘activity requires two times the metabolic energy expenditure of sitting quietly. Figure 7.1. General Physical Activities Define by Level of Intensity ‘Source: http://www.cde.gov/ncedphp/dnpa/physicalpal/PA_Intensity_table_2_1.pdt accessed. February 6, 2014 Psycho-Emotional Benefits Engaging in outdoor recreational activities helps people to rest, relax, de-stress or unwind, and feel revitalized, In fact, some research showed that too much artificial stimulation and time spent in purely human environments can cause exhaustion and loss of vitality and health (Katcher & Baeck, 1987; Stilgoe, 2001). Nature has its own way of positively distracting a stressed mind and calming it down. As Kuo and Sullivan (2001) explained it, ‘natural setting and stimuli such as landscape and animals seem to effortlessly engage our attention, allowing us to attend without paying attention’ This alone helps reduce stress and prevents some cases of depression and anxiety. Being outdoors also improves our self-esteem, confidence, and creativity. There is a sense of feeling good" whenever one achieves the goal ina particular activity such as reaching the peak of a mountain or learning a skill of paddling in canoeing. 110 | Physical Education and Health Volume It; Lastly, outdoor recreational activities contribute to one’s Personal and spiritual growth. It allows an individual to discover his/her inner spirit and sense of self, creating new behaviors and identity. A person identifies with the activities that he/she does such that he/she becomes “biker;"“diver,’ ‘and “mountaineer: Then, that individual identifies more with who he/she is at work. In the end, engaging in these activities contributes to satisfaction in life and makes life happier. Social Benefits Outdoor activities are ways for families to become closer. They can be a“family-bonding activity” as each family member participates in an activity, achieves a common goal, and goes through the same experience. ‘Spending time outdoors also allows one to meet and interact with others who share the same passion for outdoor recreation. Participating in a team will help form lasting friendship and develop a community. Outdoor recreation also promotes stewardship, Activities done outdoors in the natural setting help in making people realize the great things that nature provides mankind, Increased knowledge and appreciation helps them understand how personal actions can strongly affect the environment. Thus, people's feelings and connection with nature are the greatest motivation for them to care for the natural environment and advocate for its preservation. Economic Benefits People who have a relaxed body and mind tend to be more productive at work. This translates into efficiency at the workplace. “It’s more fun in the Philippinest” as the Department of Tourism slogan goes. Indeed, itis more fun 2s well for everyone involved in ecotourism activities in the Philippines. It has been rewarding for the local folks as ecotourism in the country created jobs and other economic activities which have, one way or another, contributed to our economic growth. Spiritual Benefits Positive outdoor experiences can stir up spiritual values. Being one with nature brings certain ina person. It strengthens an individual as it heals, rejuvenates, and soothes the body een kay ears to participate in outdoor activitie Outdoor recreation involves a lot of physical activity, but it does not require one to have athletic level of skills to be able to participate. However, one needs to be physically fit to be able to carry out the activity. For instance, bird-watching requires walking to be able to go to the birds’ natural habitat and watch the birds. Physical fitness tests are not new to students. It is usually done in lower grades or at the start of the school year in a PE class. Maybe, some can remember having the 3-minute step test, squats, sit and reach test, and were asked to compute their body mass index (BM). All of these tests were to determine one's health and fitness level which includes learning about cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Ifthe last test one has taken was a long time ago, take it again. If one has the result of his/her last fitness test, compare the result and see if one progressed or even regressed through time. Do not just take this aside as a requirement but rather look at it as data that tells a person about his/her lifestyle, For example, a male student with a good cardiovascular endurance can finish one mile in under 11 minutes. Reflect back on the activities for the past weeks or months and lifestyle as a student. Were you able to carry out your day-to-day tasks as a student with alertness and vigor without undue fatigue? CHAPTER 7 Nature and Background of Outdoor Recreation] 111ae gig ah Age TSAR MB ae re if not, then perhaps you need to rethink. Have you been spending too much time with your gadgets? Has your body been getting enough rest and sleep? What about your nutrition and eating habits, have you been dependent on fast food, chips, and sodas? Are you eating on time? Have you been heavily stressed with school work? Some students love to cram school works leaving them with lesser hours of sleep. However, one must remember that sleep has the essential purpose to rest the body and mind for one to be able to function well the next day. Moreover, the lack of sleep also affects eating behavior as the hormonal system controlling the appetite is also affected, making a sleep- deprived person feel hungrier than usual. According to the National Sleep Foundation (2015), a recommended number of sleeping hours for young adults (18-25 years old) is 7-9 hours of sleep. However, 6 hours or 10-11 hours are just appropriate as well, but lesser than 6 hours or over 11 hours are not appropriate for one to carry out a task the next day. Moreover, sticking to a regular sleeping schedule, whether during weekdays or weekends, helps establish a good sleeping habit. Aside from sleep, the food that the body takes in is equally vital for a person to be fit. You have already learned in the previous grades what a balanced diet is all about. However, good eating does not just end on the plate. It also includes the correct eating habit, behavior, or pattern that one has established. Have an honest assessment of how you have been eating with the following considerations: VY TIME:When do you eat? Is it done at a certain time of the day? Do you skip meals? Perhaps do you “eat mindlessly,’ meaning, you eat even if you are not hungry? : V AMOUNT and KIND of FOOD: Are you conscious of the amount of food that you eat? Do you follow a balanced diet? Do you lose control when your favorite food is served on the table? Do you crave for carbohydrates or sweets at certain times of the day? ¥ PLACE: Where do you eat your meals? Do you eat on the dining table with family or friends? Do you have a preferred place such as your study area, computer table, or the family room or sala? FEELINGS or EMOTIONS: Do you associate eating with certain moods or feelings such as eating when bored, sad, depressed, angry, or happy? VY ACTIVITIES: Do you associate eating while doing something else such as watching television, reading a book or newspaper, or using the computer? Do you feel the need to eat in order to enjoy watching a movie or sports event? The right amount and kind of food certainly will fuel the mind and body to carry out the day- to-day tasks. However, eating pattern and behavior matter as well. Tis starts with having a regular eating time throughout the day. In a study done by Laksa et al. (2014), it showed that among the young adults, meal regularity such as routine breakfastand dinner had strong association with healthy dietary pattern. Eating regularly helps prevent too much hunger, which often results in overeating the next meal. Eating in some places other than the dining table allows you to do other things while eating. For instance, if one eats in front of the television, then, most likely, the focus will be on the TV show and not on the meal, leaving the person unaware of how much food was consumed. Studies made by Robinson et al. (2013) have shown that distracted eaters actually consume 10% more calories while sitting than those who are not distracted. Further, they will also consume 25% more calories on a later meal. . Some people also crave and, thus, do not eat for hunger but for pleasure. Fluctuation of blood sugar level is one cause of food craving. Therefore, one way to avoid food craving is by controlling the bicod sugar level through avoiding or limiting the consumption of sugar and processed foods and by regular exercise. Food also serves as a comfort to some who are going through emotional problems. The best way to break food craving and emotional eating is to look for alternative activities one loves todo, such as talking with friends, making crafts, or doing sports.After the re-evaluation of and the number of hours of sl ‘more active and live a healthier life. You ma your eating pattern, the quali ity of food your body has bee leep you have been havi VeunRcaan Gee ing, it is now time to think of ways to become ly start engaging in outdoor recreational activi is ii a great way to de-stress and feel invigorated. a WER? Loctite important things that should be remembered when participating in an outdoor thas been established earlier that outdoor recreation is an interaction between man and nature. The interaction should come with care and respect. I is important that in using and enjoying what nature offers, an equal responsibility in conserving and preserving it must be consciously employed by the people. This way, everyone can continue to go back and have future generations experience the great things in nature that the current generation has. The “Leave No Trace Seven Principles"is a set of universal outdoor ethics that guides one in the activities to do with nature. It also provides the framework for making decisions in outdoor recreation. Taken from the Leave No Trace Center for Outdoor Ethics’ official website (https://Int.org/learn/7-principles accessed June 15, 2015), the principles are as follows: ‘THE LEAVE NO TRACE SEVEN PRINCIPLES Principle 1: Plan Ahead and Prepare Before, going to a place, check if your planned activity is permitted. Make sure to know the rules, guidelines, and safety procedures they have set. Some places require certain permits or clearances. Make sure you have the needed equipment for your activity and the skills needed to undertake the activity. Plan how to cope in case emergency arises. Check the weather forecast and be prepared for changing weather conditions. Learn when areas are most crowded and try to avoid those times. To minimize environmental impact and for safety reasons, keep group numbers small. Repack food to minimize waste. When trekking, maps and compass must be used to avoid markings or leaving of marks on rocks and the like. Principle 2: Travel and Camp on Durable Surfaces Walk, run, bike, or camp on durable surfaces like established tracks, rocks, gravel, and dry grasses. Avoid walking on soft surfaces like soft plants. You might be trampling on a young tree or pasture and this will cause vegetation damage. Use existing trails or campsites, no need to build a new campsite that will alter the environment, To avoid erosion, walk in single file in the middle of the trail. Avoid places where impacts are just beginning to show. When camping, keep the campsite small and discreet. Camp at least 200 feet from lakes and rivers to protect the waters. CHAPTER 7 Nature and Background of Outdoor Recreation| 113Principle 3: Dispose of Waste Properly + “Packt in, pack it out” means everything you brought should be brought back with you including left-over food or fruit peel. Nothing should be left. = When camping. cat holes are dug (6-8 inches deep) for human waste and covered just the same with soil and weeds or leaves on top. + Dishes should be washed 200 feet away from lakes or rivers and use biodegradable soap. Scatter strained dishwater. Principle 4: Leave What You Find «Examine archeological structures, old walls, and other heritage artifacts but do not touch nor leave marks on them. «Leave nature as you found them. Do not take any plant, rock, plants, or marine animal with you. + Avoid introducing non-native plants and animals. Do not build structures, furniture, or dig trenches. Principle 5: Minimize Campfire Impacts + Use fightweight stove for cooking: campfires can cause lasting impacts. «If fires are permitted, use fire rings or mound fires that are already set-up. + Keap fires small and use only sticks from the ground than can be broken by hand. = Nobuming of plastics or other substances that emit toxic fumes. = Bumall wood to ash and make sure fires are completely out. Scatter the cool ash. Principle 6: Respect Wildlife + Observe wild animals from a distance end they should be avoided during sensitive times such as mating, nesting, or raising the young, = Do not feed wild animals or birds as it is not their natural food. The food might damage their health or alter their natural behaviors and even expose them to predators. + Protect wildlife and protect your food as well by storing and securing the trash well. + Incase you decide to bring your pets along, make sure tis allowed and you can control them. Othentise, do not bring them with you. Principle 7: Be Considerate of Other Visitors + Respect people who live and work in the countryside. + Respect other visitors and let them have a momentous experience as well. + Allow the sound of nature to prevail, not your noise or your radio. . Be courteous; yield to others on a trai + Camp away from trails and other visitors.