A Virtual Companion for a Safe Walk Home

At the schools I teach at they each have a volunteer run service to help people walk home who are worried for their safety. When one graduates from these schools they are on their own. Seeing that this how walk-safe programs work a bunch of students have created an app to help people feel safe on their walks.

The students’ Companion app, which recently came out in a new version, is simple to use. You type in the address you’re headed to, pull down a map, and then pick a friend or two from your list of contacts. They don’t have to have the app to help; a text message with a link to a map will pop up on their phone.

“If the user goes off route, or doesn’t make it to the destination on time, or if they fall, or are pushed, or are running, or even if their headphones are pulled out of their phone, all of their emergency contacts are notified,” says Ernst. “It’s a good way to keep in touch with the people around you and stay safe. And give you peace of mind.”

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The Science Behind How Nature Changes Your Brain

Talking a walk amongst plants is good for you in many ways, but why? This questions recently bothered some neuroscientists and they set out to answer it. It turns out that exposure to nature changes the way blood flows in our brain in a way that makes us feel better.

Then the scientists randomly assigned half of the volunteers to walk for 90 minutes through a leafy, quiet, parklike portion of the Stanford campus or next to a loud, hectic, multi-lane highway in Palo Alto. The volunteers were not allowed to have companions or listen to music. They were allowed to walk at their own pace.

Immediately after completing their walks, the volunteers returned to the lab and repeated both the questionnaire and the brain scan.

As might have been expected, walking along the highway had not soothed people’s minds. Blood flow to their subgenual prefrontal cortex was still high and their broodiness scores were unchanged.

But the volunteers who had strolled along the quiet, tree-lined paths showed slight but meaningful improvements in their mental health, according to their scores on the questionnaire. They were not dwelling on the negative aspects of their lives as much as they had been before the walk.

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Walk It Off, Structured Downtime for Productivity

Working all day is hard – so don’t do it. In many desk jobs one doesn’t need to be there from 9-5, indeed we can be more productive by not being there. More evidence keeps cropping up that we are animals that need exercise and a diversity of daily experiences.

Going for a walk mid-afternoon might be just what you need. It’s easy, just get up and do it.

And structured downtime doesn’t just help the world’s greatest writers and thinkers do their best work; it helps all of us while we’re learning and striving to achieve tasks. Or at least it would, if someone told us how important it actually is. “We spend from 12 to 16 years of our lives in formal education institutions. And yet, we’re never given any kind of real formal instruction on how to learn effectively,” says Oakley. “It’s mindboggling, isn’t it?”

In fact, suggests Oakley, there are some very simple techniques and insights that can make you way better at learning—insights based on modern cognitive neuroscience. The most central is indeed this idea that while you obviously have to focus your cognitive energies in order to learn something (or write something, or read something, or to memorize something), that’s only part of what counts. In addition to this “focused mode”—which relies on your brain’s prefrontal cortex—we also learn through a “diffuse mode,” rooted in the operations of a variety of different brain regions. In fact, the brain switches back and forth between these modes regularly. (For those familiar with Daniel Kahneman’s famous book Thinking, Fast and Slow, the diffuse mode would be analogous to Kahneman’s “System 1,” and the focused mode to “System 2.”)

Walking or Biking Through Neighbourhoods Makes You Like Them More

Walking or biking through neighbourhoods will increase the likelihood that you think positively of that space. A bunch of research has concluded that people have an increase tendency to positively judge an environment when exposed to it using more personal means of transportation. Whereas people who opted to drive a vehicle through neighbourhoods tended to have negative feelings.

The moral of this? If you want to feel like you’re in a positive community all you need to do is not drive through it.

Walkers and drivers had very different reactions. Walkers from the affluent neighborhood had positive things to say about the low-income neighborhood, while drivers held negative views. In general, the affluent neighborhood reacted the most strongly (both positively and negatively) to the low-income neighborhood, while those in the low-income neighborhood rated both areas similarly.

The differences partially confirmed the researchers’ hypothesis, explains Birgitta Gatersleben, an environmental psychology professor and lead author of the study. Generally, humans are pretty good at judging threats or a situation’s trustworthiness in just a few seconds. This is called “thin slicing,” referring to the thin slices of reality we can consume and digest quickly. It comes in handy in the wild, say, if you’re trying to decide whether to approach a pack of lions, or, more realistically, a very angry Apple Care customer.

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Even Moderate Exercise Can Stave Off Depression

There’s a bunch of scientific evidence that already proves the benefits of exercise for one’s mental health, and now we know that even moderate workouts can have a huge impact. Even walking for just 20-30 minutes a day can improve resilience to depression!

So if you don’t want to go to the gym or lace up for a run then don’t – just go for a short walk.

This is the first longitudinal review to focus exclusively on the role that exercise plays in maintaining good mental health and preventing the onset of depression later in life.

Mammen—who is supervised by Professor Guy Faulkner, a co-author of the review— analyzed over 26 years’ worth of research findings to discover that even low levels of physical activity (walking and gardening for 20-30 minutes a day) can ward off depression in people of all age groups.

Mammen’s findings come at a time when mental health experts want to expand their approach beyond treating depression with costly prescription medication. “We need a prevention strategy now more than ever,” he says. “Our health system is taxed. We need to shift focus and look for ways to fend off depression from the start.”

More from UofT and here’s the full report in a medical journal.

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