https://www.uwlax.edu/currents/CurrentsPosts tagged with 'Transformational education':2023-11-27T14:46:41.073Zhttps://www.uwlax.edu/currents/health-benefits-of-forest-bathing-for-kids/Health benefits of forest bathing for kids2023-11-27T14:46:41.073Z2023-11-27T11:25:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">11:25 a.m.</span><span data-part="weekday"><span> </span>Monday</span><span data-part="month"><span>, </span>Nov.</span><span data-part="day"><span> </span>27</span><span data-part="year"><span>, </span>2023</span></p>
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<figcaption>2019 forest bathing experience led by Namyun Kil, UWL associate professor of Recreation Management & Recreation Therapy.</figcaption>
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<h3 class="tagline">Study finds mental and physiological health benefits for kids and teens who participate in structured forest therapy</h3>
<p>A UW-La Crosse <a data-mce-href="https://www.techscience.com/IJMHP/v25n10/54435" href="https://www.techscience.com/IJMHP/v25n10/54435" target="_blank" rel="noopener">study found substantial health and well-being improvements</a> for children and adolescents who participated in a structured forest bathing session. The improvements were both mental and physiological — including a measured decrease in blood pressure over the course of the event. &nbsp;</p><p>“These findings provide implications for health program providers including practitioners to promote forest bathing programs for children and adolescents with mental health challenges,” says UWL Associate Professor Namyun Kil, the study’s lead author.&nbsp;</p><p>Forest bathing, also called forest therapy, is a slow and mindful immersion experience in a natural setting. The practice, which originated in Japan in the 1980s, has received growing attention for its ability to promote relaxation and improve health and well-being outcomes for various populations. The UWL study looked specifically at the benefits for children and adolescents with mental health challenges.&nbsp;</p><p>The study found that two structured forest bathing walks significantly improved the health and well-being of children and adolescents who have mental health challenges. The improvements were both psychological and physiological in areas of mindfulness, nature connection, mood states, place meanings, and physiological health. A collaboration between UWL’s of Recreation Management and Recreational Therapy, Korea Forest Therapy Forum Incorporated Association, and Hiawatha Valley Education District-SAIL Program (two former students coauthored), the study was published in the “<a data-mce-href="https://www.techscience.com/IJMHP/v25n10/54435" href="https://www.techscience.com/IJMHP/v25n10/54435" target="_blank" rel="noopener">International Journal of Mental Health Promotion Psychological and Physiological Health</a>” in November 2023. &nbsp;</p><p>In the study, twelve participants, ages 9–14 years, engaged in two, one-hour guided forest therapy experiences on a one-half mile of the Hixon Forest trail in July 2019. The study subjects had mental and cooccurring behavioral health issues, such as anxiety, stress, trauma, attention-deficit/hyperactivity disorder, disruptive mood dysregulation disorder, and oppositional defiant disorder. Several scales were used to measure the children and adolescents’ mindfulness, connection to nature, mood states, place meaning, and physiological health responses before and after the walks. &nbsp;</p>
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<h3>Health benefits of structured forest bathing for kids study results</h3>
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<figcaption>Namyun Kil specializes in evidence-based therapeutic interventions such as nature and forest therapy.</figcaption>
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<ul><li>Mindfulness significantly increased after two sessions&nbsp; </li><li>Nature connection substantially increased after two sessions&nbsp; </li><li>The levels of tension-anxiety, depression, anger-hostility, fatigue, and confusion significantly decreased, while the level of vigor significantly increased. </li><li>Place meanings (e.g., place dependence for forest bathing) significantly increased after the sessions </li><li>A significant decrease in blood pressure occurred: systolic blood pressure and diastolic blood pressure when comparing pre-forest therapy walk and post-forest therapy walk. </li><li>The finding suggests that structured programs to foster nature relatedness involving healing and comfort in forests may offer a promising way forward as a potential public health initiative.&nbsp;&nbsp;</li></ul><p>“Individuals of all ages, particularly children and adolescents, are encouraged to get used to engaging in the slow mindful nature immersion experiences at their early life stages, if possible, which could potentially benefit their health and well-being as their development progresses,” says Kil. “Parents of children are encouraged to spend more time immersing themselves in nature with their children. Grandparents who know about forest bathing can do the same thing with their grandchildren – Intergenerational learning experiences.”&nbsp;</p><p>The study was funded by the 2018 Faculty Research Grant and the 2019 College of Science and Health Dean’s Distinguished Fellowship Grant at UW-La Crosse.&nbsp;</p><p><a data-mce-href="/currents/what-is-forest-bathing/" href="/currents/what-is-forest-bathing/" target="_blank" rel="noopener" data-mce-selected="inline-boundary">Learn more about forest bathing.&nbsp;</a></p>
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<span class="title">Health benefits of forest bathing for kids</span>
<span class="date"><span class="label">Posted </span><span data-part="time">11:25 a.m.</span><span data-part="weekday"><span> </span>Monday</span><span data-part="month"><span>, </span>Nov.</span><span data-part="day"><span> </span>27</span><span data-part="year"><span>, </span>2023</span></span>
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Study finds mental and physiological health benefits for kids and teens who participate in structured forest therapy
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</span>https://www.uwlax.edu/currents/stretching-cardiovascular-research/Stretching cardiovascular research2023-08-21T14:47:06.03Z2023-08-21T12:46:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">12:46 p.m.</span><span data-part="weekday"><span> </span>Monday</span><span data-part="month"><span>, </span>Aug.</span><span data-part="day"><span> </span>21</span><span data-part="year"><span>, </span>2023</span></p>
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<figcaption>UWL researchers found that passive stretching before exercise can help protect vascular function. Sarah Fenn, a recent graduate with an Exercise and Sport Science major, received an Undergraduate Research and Creativity Award to pursue a new area of cardiovascular research. Her mentor is Jacob Caldwell, assistant professor of Exercise and Sport Science. </figcaption>
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<h3 class="tagline">A simple stretch could help prevent future events for people with cardiovascular disease </h3>
<p>To stretch or not to stretch before a workout. It’s a question that exercise circles have debated for decades. &nbsp;</p><p>A UW-La Crosse study shows some new promise for the importance of stretch — especially for those with cardiovascular disease.&nbsp;</p><p>While exercise is good for us, studies have shown that a workout can cause a temporary and slight reduction in the function of our blood vessels — a network of tubes that carry blood throughout the body. When blood vessels aren’t functioning at full capacity, it puts people with cardiovascular disease at risk of having a heart attack, stroke or other vascular event.&nbsp;</p>
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<h3>Is stretching good or bad?</h3>
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<figcaption>Jacob Caldwell, lead-author of the study and UWL assistant professor of Exercise and Sport Science.</figcaption>
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<p><a data-mce-href="https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00427.2023" href="https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00427.2023" target="_blank" rel="noopener" data-mce-selected="inline-boundary">A recent UWL study</a> found that passive stretching before a workout can allow your blood vessels to be more resilient to the stress of exercise. Passive stretching is when an external force such as a towel or boot allows you to stretch a muscle instead of using your own muscular strength to hold a stretch. In the study, both large and small blood vessels functioned better when passive stretching was performed than when it wasn’t. &nbsp;</p><p>In the study, one group of participants passively stretched their calf muscles during four, five-minute cycles before exercise. Another group did no stretching. The group that did not stretch had a 50 percent decline in blood vessel function while the stretching group had a 25 percent decline in function. While both groups saw a decline, the stretching group did a much better job of retaining blood vessel function, explains Jacob Caldwell, lead-author of the study and UWL assistant professor of Exercise and Sport Science. The research is <a data-mce-href="https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00427.2023" href="https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00427.2023" target="_blank" rel="noopener">published online in the Journal of Applied Physiology</a>.&nbsp;</p><p>The study was performed using healthy, college-aged student participants. The next phase of the research could test whether the same results are found with a clinical population such as those who have had a previous heart attack, stroke or peripheral artery disease, notes Caldwell.&nbsp;</p><p>The study shows promise for patients who have had a vascular event and want to continue to improve their health and daily living through exercise.&nbsp;</p>
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<h3>A 'full circle’ experience </h3>
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<figcaption>Sarah Fenn, left, graduated from UWL in May 2023 with a focus in pre-physical therapy. Her research experience in Exercise and Sport Science has landed her one, full-ride graduate school offer and another generous offer as she prepares for a doctoral program in physical therapy. </figcaption>
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<p>UWL student Sarah Fenn became interested in Caldwell’s research after being a subject in his passive stretch study her junior year at UWL. &nbsp;</p><p>“It was such new and uncharted territory to see what research was all about,” she says. “They were collaborating in the lab, collecting data and answering these important questions. I was like, ‘I want to do that too.’” &nbsp;</p><p>Fenn asked to join the lab, and, since then, she’s gained a host of skills and solidified her passion for research. She was recently offered a full-ride scholarship in the doctoral program at the Medical College of Wisconsin, as well as another generous offer from another institution. Fenn plans to take a year off to travel in Spain before beginning a doctor of physical therapy degree program and then continue on for a doctoral degree in rehabilitation science to allow her to continue to do research. &nbsp;</p><p>She said UWL research gave her a “full circle experience” doing a range of research tasks: scheduling research subjects, performing lab techniques and analyzing data. &nbsp;When she earned a travel grant in spring 2023 to present her research at the American Physiology Summit in California, the award pushed her mentor, Caldwell, to extend his research and explore a new path in cardiovascular research.&nbsp;</p><p>“Without students and their driving force, it’s impossible to do what we do,” he says. &nbsp;“Good students help in the lab. Great students move labs forward and Sarah is a great student.”&nbsp;</p><p>The new branch of research explored how passive stretching compares to a more traditionally-used method for improving blood vessel function prior to a workout. That method is called Ischemic preconditioning, or non-lethally cutting off blood flow to a part of the body and then releasing it. Their research found that the two methods are similar in terms of improving blood vessel function. Fenn presented this research at the American Physiology Summit. &nbsp;</p><p>“Seeing her change over the year and half we’ve been working together has been very enlightening,” says Caldwell. “Outside of family, it’s one of the most rewarding things to see your students grow as a professor and to be excited for their future. Regardless of where she goes, she is going to do amazing things. To know I helped alter her trajectory in positive way, it is why I do it.”&nbsp;</p>
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<span class="title">Stretching cardiovascular research</span>
<span class="date"><span class="label">Posted </span><span data-part="time">12:46 p.m.</span><span data-part="weekday"><span> </span>Monday</span><span data-part="month"><span>, </span>Aug.</span><span data-part="day"><span> </span>21</span><span data-part="year"><span>, </span>2023</span></span>
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A simple stretch could help prevent future events for people with cardiovascular disease 
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</span>https://www.uwlax.edu/currents/research-for-better-running/Research for better running2023-08-07T13:57:05.377Z2023-08-02T14:03:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">2:03 p.m.</span><span data-part="weekday"><span> </span>Wednesday</span><span data-part="month"><span>, </span>Aug.</span><span data-part="day"><span> </span>2</span><span data-part="year"><span>, </span>2023</span></p>
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<figcaption>Kelsey Redman, left, says the results of her research on impact forces in running has also informed the cues she gives herself as a runner with two half marathon finishes so far.  </figcaption>
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<h3 class="tagline">Want less impact on joints? UWL PT research shows a simple cue can make a big difference</h3>
<p>The type of cues that female runners receive can significantly alter their running pattern and reduce the stress they put on lower body joints such as the knee and hip.&nbsp;</p><p>A study from a <a data-mce-href="/" href="/" target="_blank" rel="noopener" data-mce-selected="inline-boundary">University of Wisconsin-La Crosse</a> <a data-mce-href="/grad/physical-therapy/" href="/grad/physical-therapy/" target="_blank" rel="noopener">Physical Therapy</a> graduate student found that the simple instruction to “land more softly with each footfall” is a more effective instruction to positively alter running patterns and decrease impact forces on lower body tissues than “bend your knees more as you land.” The study involved female runners only. The results were published in the <a data-mce-href="https://journals.humankinetics.com/view/journals/jsr/32/5/article-p597.xml" href="https://journals.humankinetics.com/view/journals/jsr/32/5/article-p597.xml" target="_blank" rel="noopener">Journal of Sports Rehabilitation</a> in April.&nbsp;</p><p>“I think that it’s important for physical therapists, coaches and trainers to realize the cues they are giving when training runners matter because some are more effective than others,” says UWL Alumna Kelsey Redman, one of the study’s authors. “It is a really simple and easy cue to use in the prevention of running-related injuries or overuse injuries.”&nbsp;</p><p>The difference between the two cues is an external vs. internal focus, explains Redman. “Landing more softly with each football” is an instruction that is not focused on internal body mechanics but instead on the outward effect of the movement. &nbsp;</p><p>Studies related to internal and external focus and impact forces have been done before, and instructions promoting an external focus (EF) tend to be more effective for altering movement patterns in activities such as jumping off of a box. This is the first study to measure the benefits of external focus in running, notes Redman. &nbsp;</p><p>The study found that loading rates and impact peaks were reduced when given the external focus instruction. These two measurements collectively describe the impact force when someone lands. Greater impact forces can lead to more overuse injuries such as stress fractures, shin splints and knee pain. &nbsp;</p><p>The study used an instrumented treadmill with force plates to measure impact forces and cameras with a 3D motion capture system to record reflective markers on clothing and shoes to measure body movements. &nbsp;</p><p>Redman, a recent graduate of UW-La Crosse’s Doctor of Physical Therapy program, recently began her career in travel physical therapy this summer with a 13-week contract in Arlington, Texas. She loved the PT program at UW-La Crosse, which prepared her with clinical rotations, multiple physical therapy research projects, and a national conference presentation experience at the American Physical Therapy Combined Sections Meeting (APTA CSM).&nbsp;</p><p>“I think the experiences I had in UWL’s Physical Therapy program are pretty rare. UWL does a good job of integrating us with research experiences,” she says. “I was able to get a job that doesn’t traditionally accept people new to the PT profession. I think that was largely because of my research experience and references from UWL. I would highly recommend this program.”&nbsp;</p>
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<img loading="lazy" src="/contentassets/188c6d7903cb4c2fa317c799dff97c17/2023-uwl-pt-running-study-6.jpg/Medium" alt="Kelsey Redman, left, says the results of her research on impact forces in running has also informed the cues she gives herself as a runner with two half marathon finishes so far.  " />
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<span class="title">Research for better running</span>
<span class="date"><span class="label">Posted </span><span data-part="time">2:03 p.m.</span><span data-part="weekday"><span> </span>Wednesday</span><span data-part="month"><span>, </span>Aug.</span><span data-part="day"><span> </span>2</span><span data-part="year"><span>, </span>2023</span></span>
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Want less impact on joints? UWL PT research shows a simple cue can make a big difference
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</span>https://www.uwlax.edu/currents/best-flowers-for-bees/Best flowers for bees2023-05-26T16:04:52.28Z2023-05-26T16:03:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">4:03 p.m.</span><span data-part="weekday"><span> </span>Friday</span><span data-part="month"><span>, </span>May</span><span data-part="day"><span> </span>26</span><span data-part="year"><span>, </span>2023</span></p>
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<figcaption>A wide range of bees collect nectar and pollen from purple coneflowers.</figcaption>
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<h3 class="tagline">Plant a variety of flowers to bloom all season long and consider the habitat you create for bees</h3>
<p>Making generalizations about bees is not easy considering more than 20,000 known bee species exist around the world. In any given area, you’ll find many different native bees. For instance, in the La Crosse, Wisconsin area we have cellophane bees, leafcutter bees, carpenter bees, bumble bees and sweat bees — just to name a few. &nbsp;</p><h4>What are the best flowers for bees?&nbsp;</h4><p>Different species of bees have different floral preferences. The best method for supporting a variety of bees in your yard is to plant native plants that bloom at different times during the growing season. For example, have three different species of plants blooming in spring, summer and fall. The Xerces Society and Prairie Moon Nursery have great resources for choosing native species based on their bloom time.&nbsp;</p><h4>Best bee habitat?&nbsp;</h4><p>In addition to thinking about what flowers bees like best, it is important to consider their overall habitat needs. Different species of bees need different habitats. &nbsp;</p><ul><li><strong>Ground nesting bees</strong>, like cellophane and miner bees, nest in various terrain. While some prefer bare soil, others nest in woodchips or manicured lawns. Providing a variety of land types for the bees to choose from will support their populations.&nbsp;</li><li><strong>Cavity nesting bees, </strong>like carpenter and mason bees, use hollow plant stems and holes in wood to build their nests. It’s best to leave dead stems over winter to provide a place for them to hibernate. In the spring, you can cut the stems back to provide new nest cavities; leave the tops of the plant on the ground to decompose and allow bees hibernating in the stem to escape.&nbsp;</li><li><strong>Bumble bees </strong>are opportunistic and will build their nest in pre-existing holes, like under a shed or in an abandoned rodent hole. They don’t cause structural damage and are not aggressive. If you find one in your yard, leave it be and count yourself lucky!&nbsp;</li></ul><p>&nbsp;&nbsp;</p>
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<figcaption>Danielle Hudson samples bees on the UW-La Crosse campus in spring. </figcaption>
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<p>Part of UW-La Crosse Graduate Student Danielle Hudson’s research attempts to identify which early-blooming plants ground bees pollinate in the Driftless Area of Wisconsin. <a data-mce-href="/currents/bees-that-nest-in-the-ground/" href="/currents/bees-that-nest-in-the-ground/" target="_blank" rel="noopener" data-mce-selected="inline-boundary">Learn more about ground bees</a> from Hudson.&nbsp;</p>
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<img loading="lazy" src="/contentassets/188c6d7903cb4c2fa317c799dff97c17/2016_uwl_student_center_landscaping_023.jpg/Medium" alt="A wide range of bees collect nectar and pollen from purple coneflowers." />
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<span class="title">Best flowers for bees</span>
<span class="date"><span class="label">Posted </span><span data-part="time">4:03 p.m.</span><span data-part="weekday"><span> </span>Friday</span><span data-part="month"><span>, </span>May</span><span data-part="day"><span> </span>26</span><span data-part="year"><span>, </span>2023</span></span>
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Plant a variety of flowers to bloom all season long and consider the habitat you create for bees
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</span>https://www.uwlax.edu/currents/bees-that-nest-in-the-ground/Bees that nest in the ground2023-05-30T09:51:28.137Z2023-05-26T15:32:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">3:32 p.m.</span><span data-part="weekday"><span> </span>Friday</span><span data-part="month"><span>, </span>May</span><span data-part="day"><span> </span>26</span><span data-part="year"><span>, </span>2023</span></p>
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<figcaption>Danielle Hudson, a University of Wisconsin-La Crosse graduate student in biology, has been conducting research on ground nesting bees in early spring outside on the university campus. The bees are typically out until the end of May. </figcaption>
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<h3 class="tagline">The vast majority of bees are living underfoot (not in hives) and they're playing an important role in pollination </h3>
<p>We often hear most about honey bees and their hives — thanks to pop culture and Winnie the Pooh. But a whopping 70% of the world’s 20,000 bee species lay eggs in underground nests.&nbsp;</p><p>If you’ve stumbled over a bee nest in your yard, resist the urge to figure out how to get rid of them. Ground nesting bees are important pollinators and also very docile. They are so mellow, you probably won’t even notice them unless you are looking. You may spot small dirt piles created from the holes they dig or see them flying just above the surface of the ground.&nbsp;</p><p>We asked University of Wisconsin-La Crosse Biology Graduate student Researcher Danielle Hudson about ground nesting bees and their important place in the ecosystem. Also, read Hudson's suggestions for the <a data-mce-href="/currents/best-flowers-for-bees/" href="/currents/best-flowers-for-bees/" target="_blank" rel="noopener">best flowers for bees.</a></p>
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<h3>About nesting ground bees</h3>
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<figcaption>Both nest locations for bees found on the University of Wisconsin-La Crosse campus (in front of Wittich Hall and next to Murphy Library) have been mowed over consistently for years, yet the bee populations continue to grow. Here UWL student Danielle Hudson samples bees with student Angelique Vega. </figcaption>
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<h4>When do ground bees come out?&nbsp;</h4><p>Ground nesting bees typically emerge in the spring. Their lifespans are short; usually just a few weeks.&nbsp;</p><h4>Are ground bees a danger when mowing your lawn?&nbsp;</h4><p>From my observations researching bees at UW-La Crosse, mowing over their nest location does not cause them harm. The bees will either dive into their nest or fly away. Their nests are not at the surface and won’t be damaged either. &nbsp;</p><h4>Are ground bees aggressive?&nbsp;</h4><p>These bees are not aggressive, and they will not sting unless they are being handled or stepped on. At UWL we have a group of hundreds (potentially thousands) of bees nesting in front of Wittich Hall in a high traffic area. While conducting research, I found that students would walk right through the aggregation or even play frisbee in the middle of it. Not once was a bee aggressive, and most students didn’t even notice them! They fly low to the ground and have a relatively quiet buzz, so it’s easy to miss them.&nbsp;</p><h4>Which ground bees sting?&nbsp;</h4><p>Most ground nesting bees do have stingers, but they are all docile.&nbsp;</p><h4>Are ground bees pollinators?&nbsp;</h4><p>Yes. Since they emerge early in the growing season, they are essential to early-blooming plants. Some ground nesting bees are specialist pollinators, meaning they only feed from one plant species. Specialist bees are often the most effective pollinators of their preferred plants, and the two organisms have a close symbiotic relationship.&nbsp;</p><h4>Where do ground bees go in winter?&nbsp;</h4><p>A ground nesting bee’s lifespan is short once they emerge in the spring. After mating and laying their eggs, they are done for the season. The larvae will stay in the nest, eating food provisioned by their mother and pupating through winter before emerging the following spring.&nbsp;</p><h4>What is the difference between a ground bee and a honey bee?&nbsp;</h4><p>Honey bees originated in Europe and were brought to North America for their honey production and to pollinate crops. Ground nesting bees found in La Crosse, Wisconsin are native to this area and do not produce honey. They do provide important pollination services, though.&nbsp;</p>
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<img loading="lazy" src="/contentassets/188c6d7903cb4c2fa317c799dff97c17/2023-uwl-bee-mapping-research-danielle-hudson-9.jpg/Medium" alt="Danielle Hudson, a University of Wisconsin-La Crosse graduate student in biology, has been conducting research on ground nesting bees in early spring outside on the university campus. The bees are typically out until the end of May. " />
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<span class="title">Bees that nest in the ground</span>
<span class="date"><span class="label">Posted </span><span data-part="time">3:32 p.m.</span><span data-part="weekday"><span> </span>Friday</span><span data-part="month"><span>, </span>May</span><span data-part="day"><span> </span>26</span><span data-part="year"><span>, </span>2023</span></span>
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The vast majority of bees are living underfoot (not in hives) and they're playing an important role in pollination 
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</span>https://www.uwlax.edu/currents/what-is-forest-bathing/What is forest bathing?2023-08-08T10:02:01.253Z2022-11-17T15:30:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">3:30 p.m.</span><span data-part="weekday"><span> </span>Thursday</span><span data-part="month"><span>, </span>Nov.</span><span data-part="day"><span> </span>17</span><span data-part="year"><span>, </span>2022</span></p>
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<figcaption>UWL student Paige Coleman sits on a wooden structure that students in a recreation management course added for quiet time and meditation among the pines on the Hickory Trail. This designated area for forest therapy is less than 1 mile into the woods on the Hixon Forest trail.</figcaption>
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<h3 class="tagline">Learn about forest bathing and its benefits </h3>
<p><a data-mce-href="/profile/nkil/" href="/profile/nkil/" target="_blank" rel="noopener" data-mce-selected="inline-boundary">UW-La Crosse Assistant Professor Namyun Kil</a>, a certified forest therapy guide, answers common questions about the practice of forest bathing, also frequently referred to as forest therapy, nature therapy or, in Japanese, shinrin-yoku.&nbsp;</p><h3>What is forest bathing? &nbsp;</h3><p>Forest bathing is the practice of immersing oneself outdoors while using multiple senses such as sight and touch to reconnect. The idea that originated in Japan in the 1980s. ‘Shinrin-yoku’ means forest bathing. &nbsp;</p><p>Forest bathing involves slow, mindful sensory connection activities that typically occur for about two hours within a mile or less of walking, but it can occur in as little as 10-15 minutes or longer term such as days or weeks. &nbsp;</p>
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<h3>Where do you do forest bathing?</h3>
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<figcaption>A forest isn’t the only place to do forest bathing. A park, yard, botanical garden or other natural area also works.</figcaption>
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<p>Forest bathing, also called forest therapy, can occur on land-based locations such as hiking and biking areas, as well as water-based areas for canoeing, kayaking, or fishing. Spaces range from primitive wilderness to urban settings such as urban forests or parks. It typically occurs in natural areas that are relatively easily accessible to individuals. Examples of outdoor areas for forest bathing include:&nbsp;</p><ul><li>Forests</li><li>Parks</li><li>Yards with a plant(s)</li><li>Botanical gardens (arboretum)</li><li>Along a creek, pond or river</li><li>Deserts</li></ul><h3>Can you do forest bathing indoors? &nbsp;</h3><p>Yes, people can engage in the nature immersion experience indoors such as inside a home or hospital room as long as nature elements exist, or an individual can observe nature outdoors through a window. This is called indirect or vicarious nature immersion experiences (indoor ecotherapy).&nbsp;</p>
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<h3>What is the difference between forest bathing and forest therapy? </h3>
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<figcaption>Members of the public join UWL Visiting Scholar Won Sop Shin for forest therapy in 2019 in Hixon Forest in La Crosse.</figcaption>
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<p>Forest bathing, forest therapy and nature therapy, are all ways of connecting with nature, oneself and other individuals. Nature therapy is more encompassing simply because its name, ‘nature’ includes forested environments. Forest therapy has more healing oriented purposes than forest bathing because forest therapy is more targeted at curing specific health issues among individuals, which can be typically structured by a guide, similar to the role of a therapist. Thus, forest therapy is more purpose driven than forest bathing, although both are intended to improve health and well-being.&nbsp;</p>
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<h3>How do you forest bathe?  </h3>
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<figcaption>While forest bathing you are encouraged to focus on your sense one at a time such as touching a fallen leaf to feel the rough texture.</figcaption>
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<p>There are many ways to start and end forest bathing. The most common ways are:&nbsp;</p><ul><li>Silence your phone </li><li>Respect nature </li><li>Walk slowly and mindfully </li><li>Focus on your multiple senses — one at a time </li><li>Wonder around natural environments </li><li>Notice what’s in motion </li><li>Have a conversation with more than the human world </li><li>Find a safe and comfortable spot that draws your attention </li><li>Sit or stand still at that spot or lean on a tree </li><li>Invite a sense of solitude </li><li>Notice and welcome any being around you or far away </li><li>Listen to your heart in the present moment </li><li>Notice what it is saying </li><li>Have a tea or water at the end of your walk (use your senses)&nbsp; </li><li>Take time for self-reflection or group reflection on your overall journey through the forest or nature.&nbsp;&nbsp;</li></ul>
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<h3>Why is forest bathing good for your health? </h3>
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<figcaption>UW-La Crosse student Emily Simmerman records the blood pressure and pulse of Jimmy Bryan, 9, of Warrens, before a nature and forest therapy walk in July 2019. Photo by Peter Thomson, La Crosse Tribune. </figcaption>
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<p>There are several factors that may contribute to the improved health and well-being of individuals who engage in forest bathing. They include more natural or forested environments, particularly where people can find certain plants (e.g., white pine trees, cedar wood, cypress), water features, and other unique natural elements that draw attention and help restore energy. More importantly, forest bathing helps individuals slow down their life by moving away from a hectic daily life and engaging in slow, mindful sensory connection with nature.&nbsp;</p><h3>Can forest bathing lower blood pressure?&nbsp;</h3><p>Yes, <a data-mce-href="https://www.sciencedirect.com/science/article/pii/S1618866717302017?via%3Dihub" href="https://www.sciencedirect.com/science/article/pii/S1618866717302017?via%3Dihub" target="_blank" rel="noopener">several research findings</a> report that <a data-mce-href="https://www.mdpi.com/1660-4601/12/3/2532" href="https://www.mdpi.com/1660-4601/12/3/2532" target="_blank" rel="noopener" data-mce-selected="inline-boundary">forest bathing can lower blood pressure</a>.&nbsp;</p><p>Also, UWL Assistant Professor Namyun Kil found significantly reduced levels of blood pressure among children and adolescents in a UWL study co-led by an undergraduate research student in the UWL Dean’s Distinguished Fellowship Program.&nbsp;</p>
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<h3>Does forest bathing work in winter? </h3>
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<figcaption>Snow covered trees on the bluffs near the UW-La Crosse campus. Forest bathing can happen in any season.</figcaption>
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<p>Yes. Forest bathing can be done in any season. Although the weather changes, the ideas remain consistent, taking a slow mindful walk and noticing anything around you while listening to your heart and emotions in the present moment. In the winter, the cold season brings new sights to take in like snow on a tree branch or animal tracks. Read these tips for forest bathing across different seasons.&nbsp;</p><h3>Suggestions for Forest Bathing by Season&nbsp;&nbsp;</h3><p><strong>Spring&nbsp;</strong></p><ul><li>Be prepared for mud and/or rain </li><li>Take extra time to notice the new growth in the trees, grass, and plants </li><li>Listen for newly flowing water as ice melts </li><li>Keep your ears open for birds migrating north and frog calls&nbsp;</li></ul><p><strong>Summer&nbsp;</strong></p><ul><li>Be prepared with water, sunscreen or other supplies </li><li>Enjoy the shade provided by the forest’s canopy </li><li>Take deep breaths and notice the different scents of the forest&nbsp; </li><li>Look out for insects and animals in the forest </li><li>Try going barefoot on land/in the water or kayaking/canoeing&nbsp; </li><li>Lie on your back and look at the sky in the day or night&nbsp;</li></ul><p><strong>Autumn&nbsp;</strong></p><ul><li>Make sure to dress appropriately for the weather </li><li>Take extra time to notice the colors of the changing leaves&nbsp; </li><li>Breathe deeply to inhale the earthy smells of autumn&nbsp; </li><li>Enjoy fall fruits and drinks such as pumpkin, apple, or plum&nbsp; </li><li>Listen for migrating animals like geese&nbsp;</li></ul><p><strong>Winter&nbsp;</strong></p><ul><li>Make sure to dress in warm clothing </li><li>Find a quiet spot to observe the winter landscape and trees – notice coniferous trees that stay green even in the cold </li><li>Use your senses to interact with winter plants and dried leaves&nbsp; </li><li>Be on the lookout for animal tracks in the snow or mud </li><li>Keep your ears open for winter birds chirping</li><li>Enjoy a hot beverage during or after you forest bathe&nbsp;</li></ul><p><em>-Suggestions from a literature review conducted by UWL student Alyssa Doughty and UWL Assistant Professor Namyun Kil.&nbsp;</em></p>
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<h3>What are the effects of forest bathing?  </h3>
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<figcaption>Won Sop Shin, a professor at Chungbuk National University in Korea, visited campus in 2019 and led a public forest therapy walk in Hixon Forest.</figcaption>
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<p>Forest bathing improves health and well-being at the physiological, emotional, cognitive, social and spiritual levels.&nbsp;</p><p><strong>Benefits include:&nbsp;</strong></p><ul><li>Strengthens immune system </li><li>Lowers blood pressure </li><li>Reduces the levels of depression, anxiety, and stress (fatigue) </li><li>Restores energy levels </li><li>Increases attention span and thinking skills </li><li>Increases a sense of connection with nature (note that humans have evolved through nature and have inherent preferences for being with nature.) </li><li>Learn to rely on the natural areas for human, inherent needs. </li><li>Develop and maintain a sense of identity </li><li>Develop and strengthen bonds with others </li><li>Improved sense of community. </li><li>An increase in environmental stewardship or pro-environmental behavior – more support to protect natural resources and more learning about nature.&nbsp;</li></ul><p>Read Kil’s <a data-mce-href="https://doi.org/10.1016/j.jort.2021.100410" href="https://doi.org/10.1016/j.jort.2021.100410" target="_blank" rel="noopener" data-mce-selected="inline-boundary">peer-reviewed journal article related to the benefits</a>.&nbsp; &nbsp;</p><p>Kil is now exploring how forest bathing may be more beneficial for the health and well-being of college students than hiking (a research paper is in progress).&nbsp;</p>
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<h3>What is a forest bathing guide? </h3>
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<figcaption>UWL Assistant Professor Namyun Kil is a forest therapy guide.</figcaption>
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<p>Forest therapy guides are human resources that assist individuals with/out special needs in (re) connecting with nature, themselves and others. It is good to have a (certified) forest therapy guide because a guide helps you regularly engage in forest bathing, similar to the benefits of regular attendance in yoga sessions led by a yoga teacher or instructor. The forest is the therapist. A guide opens the doors to the forest. Some cultures may need more guidance for engaging in certain nature immersion experiences. &nbsp;</p><h3>Who invented forest bathing?&nbsp;</h3><p>Forest bathing or therapy originated in Japan in 1980s. Dr. Qing Li in Japan is considered the founder of forest therapy in Japan. The Korean government adapted forest therapy in early 2000. Dr. Won Sop Shin, a professor of Chungbuk National University in Korea; Former Korea Forest Service Minister; Former Visiting Scholar and Artist of Color at UWL, is a founder of forest therapy programs in Korea and has contributed to designating more than 80 forests as forest therapy areas and establishing a National Center for Forest Therapy in Korea. &nbsp;</p><p>Amos Clifford is the founder of the Association of Nature and Forest Therapy Guides and Programs in the U.S. as a private organization that has continued to promote nature and forest therapy programs by providing training worldwide leading to a nature and forest therapy certificate. The U.S. Forest Service has recently considered adding forest therapy programs and trails. We will eventually have more forest therapy programs and amenities accessible to our proximate and distant La Crosse community residents to assist the health and well-being of individuals and more-than-human world.&nbsp;</p>
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<h3>Forest bathing in Wisconsin?  </h3>
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<figcaption>Trees in Hixon Forest.</figcaption>
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<p>Wisconsin has many rich natural and cultural areas, including Driftless Areas where forest bathing could occur. Now designated forest bathing areas are located on the Hixon Forest trail in La Crosse. Typically, areas suitable for forest bathing provide relatively easy access and are wheelchair accessible, safe places, have a lack of urban features and sounds; an abundance of diverse native wildlife, water features, scenic features, places to sit and gather on a trail, and a lack of other human encounters for solitude. <a data-mce-href="https://doi.org/10.1016/j.jort.2021.100410" href="https://doi.org/10.1016/j.jort.2021.100410" target="_blank" rel="noopener">See Kil’s recent article</a> related to some suggestions for place-attached forest therapy participants.&nbsp;&nbsp;</p><p>In addition, Wisconsin has four seasons that offer opportunities for various (adapted) nature immersion experiences, whether engaging in walking, hiking, birdwatching, mountain biking or climbing, canoeing, freshwater fishing, fly-fishing or ice fishing, or other activities.&nbsp;</p><h3>Forest bathing with your dog?&nbsp;</h3><p>Yes, you can do forest bathing with a dog or cat. One of Kil’s nature and forest therapy mentors Nadine Mazzola wrote a book, “<a data-mce-href="https://www.amazon.com/Forest-Bathing-your-Nadine-Mazzola/dp/1733211039" href="https://www.amazon.com/Forest-Bathing-your-Nadine-Mazzola/dp/1733211039" target="_blank" rel="noopener" data-mce-selected="inline-boundary">Forest Bathing with Your Dog</a>.” Mazzola provides some suggestions for forest bathing with a dog. They include believing in your dog’s talent to read your body language (e.g., silent cues or signals), noticing the way your dog uses his or her senses (e.g., sniffing), accepting the way your dog may invite you to a specific sensory zone, enjoy your dog’s natural pauses for any being that draws his/her attention, and noticing what your dog is sharing with you. Safety is important, so you may need a leash. Try a smell walk with your dog, which may require your patience but should be rewarding. &nbsp;</p><p>Forest bathing with your cat can be a unique challenge if you do forest bathing with your cat outside. As you do forest bathing with your cat, take cues from your cat, notice what they are inviting you to notice. If your cat wanders through a garden, follow your cat, do what they do, pay attention and use all of your senses. If you do forest bathing with your cat indoors, welcome the sun or cool breeze coming in through a window, watch the plants and animals outside, watch any being in motion (e.g., leaves and snowflakes falling or dancing), follow if your cat sniffs a scent (be playful; be in his/her shoes), enjoy the present moment with your cat, and invite your cat to a treat time at the end of forest bathing with your cat.&nbsp;</p>
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<img loading="lazy" src="/contentassets/188c6d7903cb4c2fa317c799dff97c17/forestbathe1.jpg/Medium" alt="UWL student Paige Coleman sits on a wooden structure that students in a recreation management course added for quiet time and meditation among the pines on the Hickory Trail. This designated area for forest therapy is less than 1 mile into the woods on the Hixon Forest trail." />
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<span class="title">What is forest bathing?</span>
<span class="date"><span class="label">Posted </span><span data-part="time">3:30 p.m.</span><span data-part="weekday"><span> </span>Thursday</span><span data-part="month"><span>, </span>Nov.</span><span data-part="day"><span> </span>17</span><span data-part="year"><span>, </span>2022</span></span>
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Learn about forest bathing and its benefits
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