Mind-body wellness is at the core of our physical therapy model here at RTC. We work to bridge physical movement with mental relaxation and body awareness, aiming for a harmonious balance that supports both physical health and emotional well-being. As fall brings new possibilities for fun outdoor activities, it also offers opportunities to naturally incorporate movement, mindfulness, and seasonal beauty into our wellness routines.
1. Beach Meditation and/or Walking
• Even as summer fades, the beach remains a beautiful place for relaxation and meditation. Cooler temperatures and fewer crowds can make the fall the most ideal time for mindful beach walks. Try heading out early in the morning or just before sunset to enjoy the peacefulness of the waves, beautiful sky, and crisp, fresh air.
• Bring a small blanket or mat for a self-guided mindful meditation session by the shore. Focus on the rhythmic sound of the waves and the fresh, salty breeze as you breathe deeply.
2. Hiking at First Landing State Park
• Virginia Beach is home to the wonderful First Landing State Park, where diverse trails wind through the forest, offering views of freshwater swamps, sand dunes, and even beaches. Hiking in this state park provides an immersive way to connect with nature and receive its calming effects.
• As you hike, engage in mindful observation. Notice the colors, textures, and sounds around you.
3. Visiting the Norfolk Botanical Garden for a Peaceful Stroll
• Just a short drive from Virginia Beach, the Norfolk Botanical Garden is a wonderful spot to experience fall’s vibrant colors. Stroll through the garden’s paths to enjoy the seasonal flowers and lush landscapes that offer a calming atmosphere. Fall adds a special touch with the autumn foliage and perfect temps that enhances the experience.
• Alongside mindful walking, the garden also offers various classes and workshops, ranging from nature photography to plant care and wellness practices. For more information visit: https://norfolkbotanicalgarden.org/
4. Farmers Market Harvest Walk
• Take a trip to the Virginia Beach Farmers Market for a harvest walk. As you browse, practice mindful eating and connect with local, seasonal produce. Look for nutrient-rich fall staples like squash, pumpkins, apples, and leafy greens. For more information, visit their website: Virginia Beach Farmers Market.
• Try buying ingredients to make a nourishing fall recipe, such as a warm soup or roasted vegetable dish.
5. Visiting Back Bay National Wildlife Refuge for a Nature Escape
• Fall is an ideal season to visit the Back Bay National Wildlife Refuge, where you can enjoy peaceful trails, abundant wildlife, and beautiful fall landscapes. You will enjoy a mix of forested and marshy areas that make it a perfect spot for both exploration and relaxation.
• Strolling through Back Bay provides a refreshing way to engage with nature, whether you’re bird watching, observing the changing foliage, or simply pausing to observe nature's
beauty.
By embracing these fall activities, you can support both physical health and mental well-being, key elements of holistic physical therapy. Each of these experiences encourages movement, breath, and mindfulness, reminding us of the seasonal benefits of connecting with nature as a way to enrich our lives and enhance our well-being.
Contributed by Becca Ellis, PT, DPT, PYTc, ERYT
Becca has been practicing as a Doctor of Physical Therapy since 2009 primarily specializing in orthopedic, post-surgical, and chronic pain management. She integrates mindfulness and other yoga-based concepts into treatments to address all aspects of a patient’s health and wellbeing.
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