Your Body Almanac

Birdwatching and photography

Long walks outdoors with binoculars or a heavy camera around your neck.

Birding and outdoor photography get you walking, outside and paying attention, all good for body and mind. The costs come from heavy gear on your neck and shoulders, long hours in the sun, and the ticks that live where the birds do.

01

Neck and shoulder strain from gear

A camera or binoculars hanging from your neck, plus long stretches looking up into trees, strain the neck and upper back. A heavy bag on one shoulder adds to it.

SourcesNeck pain (OrthoInfo, AAOS)Backpack safety (OrthoInfo, AAOS)
Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Stretch the sides of your neckDailySlow side tilts to loosen neck and upper-shoulder muscles that tense up at desks. Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back.
02

Ticks in fields and woods

Tall grass, brush and woodland edges are good for birds and for ticks. Tick bites can spread Lyme disease and other infections.

SourcesPreventing tick bites (CDC)Lyme disease (MedlinePlus)
Check for ticksAs neededAfter time in grass or woods, check your whole body, shower within two hours and dry your clothes on high heat. Use insect repellentAs neededUse an EPA-registered repellent on exposed skin when mosquitoes or ticks are around.
03

Sun exposure during long outings

Dawn starts often stretch into midday, and you spend much of the time looking up into the sky. Exposed skin and eyes get a lot of UV.

SourcesSun safety facts (CDC)
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Wear sun-protective clothingAs neededCover up with a wide-brimmed hat, UV-blocking sunglasses and tightly woven long sleeves when you are out in the sun. Check your skin for changesAs neededLook over your whole body on a regular schedule for new spots or moles that change, itch or bleed.
04

Back strain from carrying heavy gear

Long lenses, tripods and packed bags are heavy. Carrying them for hours, or lifting them awkwardly, strains the lower back.

SourcesBackpack safety (OrthoInfo, AAOS)Low back pain (OrthoInfo, AAOS)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Hold a plankWeeklyHold your body in a straight line on forearms and toes to strengthen your whole core.

When to see a professional

See a doctor for a bullseye rash, fever or joint aches after a tick bite, neck pain that spreads into an arm, or a new or changing mole.