Hi, I’m Nick Simcock, an English Language coach. I help Italians to unlock their English. A transcript of this podcast can be found in the description.

“Go out and get some fresh air”, my Mum would often say when I was a kid. I didn’t think about it much at the time I simply went outside to play. Today when I want to suggest going out for a walk with my family I say, “shall we go and get some fresh air?”.

Fresh air is considered to be clean with a normal oxygen content which is around 21%. Our bodies need oxygen for many functions like digesting food, flexing muscles, or even just using our brain to think. When these processes happen and oxygen is consumed by our body, a waste gas is produced called carbon dioxide. When we breathe in our lungs introduce precious oxygen into our bloodstream and when we breathe out we get rid of the carbon dioxide.

Fresh air is normally found outside. The longer you stay in a small enclosed space the more you consume the oxygen in the air around you and the more you breathe out carbon dioxide. A small room can start to get pretty stuffy, making you feel tired and drowsy. Obviously, opening a window can help, as long as you don’t live in a polluted area. If you are lucky enough to live near to the countryside and green spaces then the best thing to do is to get out there and get some fresh air!

Walking among trees in a park or a wooded area will fill your lungs with fresh air. Trees not only filter out noise and air pollution, but through photosynthesis they consume carbon dioxide together with water and produce oxygen!

Here’s an interesting thought: According to the US department of agriculture, one large tree can provide one day’s supply of oxygen for up to four people. So the next time you're next to a tree don’t forget to say thanks and why not, give it a hug!

If you can, do your exercise in nature, even one short gentle walk a day will reap benefits. Deep breathing has been proven to increase the level of serotonin in your brain (the feel good chemical). So get out into nature, and take deep breaths of fresh air! Big, slow, deep breaths down into your diaphragm.

There’s a growing body of evidence and research that connects regular time in green spaces with health and wellbeing. I’m convinced it’s true. Nearly everyday I walk in nature for around 30 minutes and I’m sure that it helps me to maintain my mental and physical health.

In my next podcast I’m going to talk about the importance of breathing. 

In the meantime, get out into nature, hug the trees, and get some fresh air! 

You can find out more about me on my website - speakwithnick.it

Ciao for now!