Key takeaways:
- Natural mood enhancement: Outdoor exercise combines endorphins from physical activity with vitamin D and serotonin from the sun.
- Stress reduction: Fresh air and natural settings help lower cortisol level and promote relaxation.
- Budget-friendly: Parks, trails and outdoor spaces provide free alternative to gym memberships.
- Increased motivation: Outdoor workouts often feel easier and more enjoyable.
- Accessibility for all: Outdoor exercise can be adapted to different fitness levels, abilities and preferences.
Summary:
Outdoor exercise, also known as “green exercise,” combines the physical benefits of movement with the mental health advantages of being in nature. Taking your workout outside can boost mood, reduce stress, challenge your body in new ways and increase motivation to stay active. Walking, running, biking or playing recreational sports are all outdoor activities that offer accessible, budget-friendly fitness options. With proper safety like hydration and sun protection, outdoor exercise is an effective way to improve mental and physical health while connecting with your environment.
If you’re looking for a way to mix up your gym routine or just want inspiration to start being more active, studies show the answer is right outside your door.
Outdoor exercise — sometimes called “green exercise” — boosts the benefits of being active in ways you may not have thought of. OhioHealth Neuroscience Wellness Center fitness expert Tyler Yee shares how, along with tips for getting your move on outside.
What are the benefits of outdoor exercise?
“Getting outside in fresh air is good for everyone,” Yee says. Add exercise to the mix, and the benefits stack up. Taking exercise outside:
Challenges your body in different ways
Changing your environment can add excitement and obstacles to your typical workouts. When going outdoors, the simple run you used to do indoors on the treadmill can now be more difficult due to external factors. Although it may feel difficult, this doesn’t mean you’re losing progress—you’re just challenging yourself in a new way.
Acts as a natural mood booster
Whenever you exercise, your body releases the feel-good hormones that help reduce anxiety and depression. Take it outside, and you get a dose of even more natural feel-good medicine. Sunshine boosts mood-lifting hormone serotonin and vitamin D, which help reduce symptoms of depression and anxiety. For an extra boost, being in the sun is great for your circadian rhythm and can even help regulate your sleep patterns.
Relieves stress
Just being outside and breathing fresh air can reduce stress and make you feel relaxed. Studies show it reduces the hormone cortisol, helping your body better respond to stress. A simple 10-15 minute walk outside can do wonders for the body and mind. Try this throughout the day when you need a stress-reliever.
Saves money
You don’t need a gym membership to get a good workout. With an abundance of parks, tracks and trails, you have all you need.
Increases exercise motivation
Studies show that outdoor exercise can make a tough workout feel easier. And when a workout seems easier or even fun, you’re more likely to do it and do it for longer.
What are the best outdoor exercises?
When it comes to finding the best outdoor exercise for you, Yee’s advice is simple: “Make sure it’s something you enjoy.” Build an exercise habit you’ll want to keep by starting with what you like to do. Not everything is meant for you. When running may be trending, it doesn’t mean hiking isn’t still an option. “You want to build a habit you’ll stick with,” suggests Yee. “Pick something that interests you, give it a few weeks, and then decide if it’s for you.”
Remember, just because a program or exercise isn’t for you, it doesn’t mean you wasted your time. You still moved, and that’s what counts.
What are some safety tips for exercising outdoors?
Stay hydrated
Water is a must-have friend when it comes to exercise. When you wake up, you’ve been dehydrated all night. If you’re a morning exerciser, Yee advises having a steady intake of water the day before, night before and morning of. Staying consistent with your water intake outside of exercising is important, but everyone’s needs are different based on body size, activity level and health conditions, so talk with your provider about the amount that’s right for you.
Follow the rules of the road
It’s simple: If you’re on your feet, walk or run facing oncoming traffic. If you’re on a bike, go with the flow.
Get noticed out there
When you’re biking, walking or jogging, help drivers more easily see you by wearing bright, reflective clothing. Reflective strips and a blinking headlight on your bike or helmet make you more visible in the early morning or at night.
Don’t forget sun protection
Sunshine’s one of the best parts about exercising outside, but too much of a good thing can turn on you. Protect yourself from the sun’s harmful ultraviolet (UV) rays by wearing the right sunscreen and donning UV-blocking sunglasses and clothing. And don’t forget a hat!
Exercise outdoors to connect with nature and yourself
Yee reminds us that exercise isn’t just physical, but mental as well. “You can show up for yourself repeatedly, do hard things and have fun along the way,” he says. “Health is wealth, and a great way to grow your fortune is to invest in yourself.” Don’t let the barriers or obstacles of being indoors stop you, and remember, something is always better than nothing.
Frequently asked questions:
What if I’m new to outdoor exercise?
Start with activities you already enjoy and gradually explore new options. Even a short outdoor walk provides health benefits. Choose activities that feel approachable rather than intimidating.
How do I exercise outdoors safely in different weather?
Dress in layers for temperature changes, wear appropriate footwear and adjust your intensity based on the environment. In extreme heat or cold, consider shorter sessions or indoor alternatives.
Can I get a good workout without gym equipment?
Yes. Your body weight parks, trails and natural spaces like hills or stairs provide excellent workout opportunities. Many exercises require no equipment at all.
How much water do I need for outdoor exercise?
Hydrating needs vary by individual, activity level and weather conditions. Speak with your healthcare provider about the right amount of water for you.
