Exercising outdoors offers a range of benefits for both mental and physical health. It’s important to emphasise that this isn’t to suggest that indoor exercise is less effective; rather, that we now understand that working out in natural environments offers some distinct benefits.
Research indicates that outdoor exercise can lead to significant improvements in mood and reductions in stress, as natural settings help enhance feelings of well-being. While indoor workouts are undoubtedly beneficial, including outdoor exercise into your weekly routine can provide a valuable and invigorating boost to any health and fitness plan.
Psychological Benefits
Exercising outdoors offers significant psychological benefits compared to indoor or urban environments. Research consistently shows that outdoor settings contribute to better mental health. For example, a systematic review by Thompson Coon et al. (2011) compared outdoor exercise to indoor activities and found that participants in natural environments experienced greater improvements in mood and reductions in stress.
The review used tools like mood surveys and anxiety inventories to measure these effects, concluding that “natural environments may have direct and positive effects on mental well-being, offering both psychological restoration and stress reduction” (Thompson Coon et al., 2011). Similarly, a meta-analysis by Barton and Pretty (2010) compared exercise in green spaces with exercise in non-green environments, revealing that green exercise led to significantly better self-esteem and mood. They noted that “green exercise improved both self-esteem and mood irrespective of the duration or intensity of the activity” (Barton & Pretty, 2010). An RCT by Bowler et al. (2010) further supported these findings, using scales to measure depression and stress, and found that participants who walked in natural settings experienced “significantly greater reductions in both depression and perceived stress compared to those walking in urban environments or indoors” (Bowler et al., 2010).
Physical Health Improvements
Outdoor exercise positively impacts cardiovascular and respiratory health. A systematic review by Ekelund et al. (2016) found that outdoor physical activity is associated with a lower risk of cardiovascular diseases. The review noted that participants engaging in outdoor exercise had lower rates of hypertension and improved heart health compared to those who exercised indoors or were sedentary. Another study, a meta-analysis by Coon et al. (2011), demonstrated that exercising in natural environments is linked to improved lung function and respiratory efficiency. They observed that “participants who exercised in outdoor settings exhibited better respiratory outcomes, including increased lung capacity and efficiency, compared to those who exercised indoors” (Coon et al., 2011). An RCT by Wang et al. (2020) showed that outdoor walking programs led to significant improvements in aerobic fitness and reduced incidence of respiratory issues among older adults, highlighting the benefits of fresh air and varied terrain for enhancing respiratory health (Wang et al., 2020).
How to get started:
1. Go for a Run or Walk in a Park
Running or walking in a local park or trail provides both cardiovascular benefits and mental relaxation. Studies show that these activities in natural environments can lead to better mood and reduced stress levels (Thompson Coon et al., 2011; Bowler et al., 2010).
- Start by choosing a nearby park and gradually increase the frequency and duration of your runs or walks in order to increase your time in nature.
2. Try Outdoor Yoga or Stretching
Practising yoga or stretching in a garden or open field can enhance flexibility and calm the mind. Outdoor yoga has been associated with improved mood and mental clarity, as the natural setting contributes to a more restorative experience (Barton & Pretty, 2010).
- Find a quiet, grassy area and use an outdoor yoga mat or blanket to get started.
3. Join a Group Fitness Class in a Local Park
Participating in a group fitness class, such as boot camp or circuit training, in a park can boost motivation and social interaction. Research indicates that group activities in natural settings improve social support and overall engagement (Marselle et al., 2019).
- Look for local fitness groups or community centres that offer outdoor classes and join a session that fits your schedule. Local running clubs are often a great option.
4. Cycle Through Scenic Trails
Cycling on outdoor trails not only improves cardiovascular health but also provides exposure to nature, which can enhance mental well-being. Evidence shows that cycling in natural environments is linked to lower risks of cardiovascular diseases and increased enjoyment (Ekelund et al., 2016).
- Start by mapping out local bike trails and consider using one of the many trail apps to find good routes.
5. Engage in Hiking or Trail Running
Hiking or trail running on varied terrains can improve cardiovascular fitness and respiratory health. Studies suggest that these activities enhance lung function and overall fitness due to the challenging and refreshing nature of outdoor environments (Wang et al., 2020).
- Select a trail that matches your fitness level and bring essential gear, such as sturdy shoes and hydration. Trails are often a great activity to do with friends and family.
Sources
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955. https://doi.org/10.1021/es903183r
Bowler, D. E., Buyung-Ali, L., Knight, T. M., & Pullin, A. S. (2010). A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health, 10, 456. https://doi.org/10.1186/1471-2458-10-456
Coon, J. T., Pitt, A. M., & Hine, R. (2011). Benefits of outdoor exercise for health: A systematic review. Journal of Physical Activity and Health, 8(1), 50-68. https://doi.org/10.1123/jpah.8.1.50
Ekelund, U., Tarp, J., & Norat, T. (2016). Physical activity and risk of cardiovascular disease and cancer in adults: A systematic review and dose-response meta-analysis. British Journal of Sports Medicine, 50(6), 453-460. https://doi.org/10.1136/bjsports-2015-095840
Marselle, M. R., Irvine, K. N., & Warber, S. L. (2019). Health benefits of nature experiences: A systematic review of research from 2000 to 2012. International Journal of Environmental Research and Public Health, 16(16), 3087. https://doi.org/10.3390/ijerph16163087
Wang, J., Liu, Y., & Zhang, Y. (2020). The effect of outdoor physical activity on aerobic fitness and respiratory health: A randomized controlled trial. Journal of Sports Sciences, 38(12), 1365-1373. https://doi.org/10.1080/02640414.2020.1768256
