4 Benefits of Exercising in Nature
4 Benefits of Exercising in Nature
In a world where many people spend their days in front of screens and under artificial lighting, reconnecting with nature through outdoor exercise offers a refreshing and restorative experience. Whether it is hiking through a forest, jogging in a park, or practicing yoga on the beach, outdoor fitness provides numerous mental and physical benefits. Research has shown that working out in natural environments can boost mood, enhance physical health, and improve overall well-being. Here is why you should consider taking your workouts outside after talking with your doctor before making any major exercise regime changes:
1. Improved Mental Health and Reduced Stress: One of the most significant benefits of exercising in nature is its ability to reduce stress and improve mental well-being. Studies have found that being in natural environments lowers cortisol levels, the hormone associated with stress, more effectively than exercising indoors.[1] Additionally, exposure to green spaces has been linked to lower rates of anxiety and depression. The combination of fresh air, natural scenery, and physical activity creates a powerful stress-relief effect, helping individuals feel more relaxed and mentally refreshed.
• Go for a walk or run in a park instead of on a treadmill.
• Try outdoor meditation or deep-breathing exercises to calm the mind.
• Find a peaceful outdoor setting for yoga or stretching sessions.
2. Increased Motivation and Enjoyment: Many people find it easier to stick to an exercise routine when they take their workouts outside. The variety of outdoor environments, from mountains to lakes to urban trails, can make exercise feel less like a chore and more like an adventure. Research suggests that people who exercise in natural settings are more likely to enjoy their workouts and maintain a consistent fitness routine compared to those who exercise indoors.[2]
• Explore new outdoor locations to keep your workouts exciting.
• Invite a friend or family member for a scenic hike or jog.
• Set seasonal fitness goals, such as completing a trail run or mastering an outdoor workout routine.
3. Enhanced Physical Benefits: Exercising outside can provide additional physical benefits compared to indoor workouts. Uneven terrain, wind resistance, and varying temperatures challenge the body in different ways, leading to increased muscle engagement and calorie burn. For example, running on grass or a trail requires more effort than running on a treadmill because the body must adjust to different surfaces and inclines.[3] Additionally, exposure to natural sunlight helps the body produce vitamin D, which is essential for bone health, immune function, and mood regulation.
• Take advantage of outdoor resistance training, such as bodyweight exercises in a park.
• Incorporate hill climbs or natural obstacles into your running or cycling routine.
• Engage in outdoor sports like kayaking, rock climbing, or paddleboarding for a full-body workout.
4. Stronger Connection with Nature and Mindfulness: Outdoor exercise allows individuals to connect with the natural world in a meaningful way. Whether it's feeling the warmth of the sun, listening to birds chirping, or breathing in fresh air, exercising outside fosters mindfulness and appreciation for the environment. Studies show that spending time in nature can increase feelings of happiness and life satisfaction, making workouts not only beneficial for physical health but also for emotional well-being.[4]
• Focus on your surroundings rather than distractions like music or screens.
• Practice gratitude by appreciating the beauty of nature while you move.
• Slow down occasionally to take deep breaths and be present in the moment.
Exercising in nature offers a powerful combination of mental and physical health benefits. It reduces stress, increases motivation, enhances physical performance, and strengthens the connection between body and environment. Whether it is a brisk walk, a trail run, or a beach yoga session, spending time outdoors can transform your fitness routine and improve overall well-being. The next time you plan a workout, consider taking it outside—you may find yourself feeling stronger, happier, and more refreshed.
[1] Ulrich, Roger S., et al. "Stress Recovery during Exposure to Natural and Urban Environments." Journal of Environmental Psychology, vol. 8, no. 3, 2018, pp. 201-230.
[2] Thompson Coon, Joanna, et al. "Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Well-Being than Physical Activity Indoors? A Systematic Review." Environmental Science & Technology, vol. 45, no. 5, 2011, pp. 1761-1772.
[3] Gladwell, Valerie F., et al. "The Great Outdoors: How a Green Exercise Environment Can Benefit All." Extreme Physiology & Medicine, vol. 2, no. 3, 2013, pp. 1-7.
[4] Mackay, George J., and James T. Neill. "The Effect of 'Green Exercise' on State Anxiety and the Role of Exercise Duration, Intensity, and Greenness." Journal of Environmental Psychology, vol. 30, no. 4, 2010, pp. 447-455.