The Mental Health Benefits Of Exercising Outdoors

Indoor vs. Outdoor Exercise

While any form of exercise has numerous benefits, exercising outdoors has several mental health benefits when compared to exercising indoors. Research shows that the benefits of outdoor exercise include:

• Improved energy levels
• Stronger social connections
• Reduced stress and tension
• Fewer symptoms of depression
• Decreased feelings of anger

People who exercise outdoors report a greater sense of satisfaction afterward, which helps them stick to their routines. An outdoor exercise program may also be more sustainable and confer more significant mental health benefits than indoor exercise.

The benefits of outdoor exercise are more significant when surrounded by nature. A 2022 study published in the Frontiers in Behavioral Neuroscience journal found that exercising in natural, green spaces (called green exercise) enhanced feelings of mental well-being more than in urban settings.

Why Being Outdoors Affects Mental Health

Green exercise, or combining physical activity and exposure to nature, is associated with improved well-being, decreased symptoms of anxiety, and fewer symptoms of depression.

Being indoors can create feelings of isolation, particularly during stressful times. A study in the Journal of Environmental Psychology found that green exercise improves resilience more than indoor exercise, emphasizing the need to go outside during stressful and isolating periods.

Outdoor exercise improves mental health by directing attention to external environmental cues and avoiding internal ruminating thoughts. In other words, you become more aware of your surroundings and focus less on the things that worry or bother you. Interestingly, even virtual “green exercise” can improve feelings of well-being, although less so than going outside. Engaging in an outdoor exercise program can improve mental health through mindfulness of the environment and training the mind to be in the present moment.

It Provides Mental Relief

Spending time in outdoor environments, especially nature-related ones, has been linked to lower stress levels.

A review published in Health and Place demonstrated that spending time outdoors could reduce stress levels measured by stress hormones, heart rate, and blood pressure. Stress was lowered to varying degrees in the different studies. The types of outdoor activities studied were walks, nature viewing, outdoor walks, and gardening.

Furthermore, spending more time outside can improve your mood and well-being. The longer you are outside, the greater the benefits.

It’s a Natural Antidepressant

Even if you already have an established exercise routine, increasing your activity outside can improve your mood even further. People who regularly exercise can experience lower levels of anxiety and improved mood if they take their workouts outside. Green spaces provide a natural remedy for a depressed mood and can be a holistic part of mental health treatment.

Exercising Outdoors Improves Memory and Brain Function

Exercising outdoors can have benefits beyond improving mood; it can also improve attention and reduce fatigue.

A 2022 study in The International Journal of Environmental Research and Public Health found that walking and sitting outside could improve focus and relieve symptoms of mental exhaustion. Participants who walked and paid greater attention to their environment experienced the most significant degree of relaxation and improved cognitive performance. Short outdoor walks help focus attention and improve mood. Outdoor exercise can also improve work performance, concentration, and productivity.

It Challenges Your Body

Exercising outdoors provides several added challenges to your body. Obstacles and varied terrain cause you to adjust your body and place greater demands on your muscles, balance, and coordination.  For example, walking or running on uneven surfaces provides a better workout and requires more focus than walking on a treadmill.

Moreover, exercising under different outdoor conditions increases engagement with the environment, resulting in more significant mental health benefits. This engagement allows you to be more mindful of your surroundings and focus less on your worries. Green exercise creates a healthier body and mind through its unique physical challenges and the creation of a conscious presence.

It’s Free

One of the most significant benefits of outdoor exercise is that it is accessible to everyone and often requires no extra equipment. Unlike a gym membership, outdoor exercise does not require a monthly fee, weights, or cardio machines. Green spaces are easily located with apps and maps. You can walk, jog, or do outdoor activities without spending extra fees on your health and mental well-being.

What You’ll Need to Get Started With Outdoor Exercise

To get started with green exercise, you can start with a short walk or take one of your existing hobbies outside. If you want to progress beyond simple exercises, you could try some outdoor activities associated with the most significant mental health benefits:

• Moderate to vigorous-intensity physical activity: Physical exertion that involves a more intense activity level, such as running, cycling, or another type of high-intensity interval training, is associated with improved mood and reduced stress levels. These workouts use intervals or varied intensity to boost physical and mental fitness.
• Walking outdoors: Taking a walk requires no equipment and confers several mental health benefits by directing attention to the environment. You can walk anywhere, in any climate, and at any time to improve your mood. Make sure to verify the safety of your surroundings.
• Cycling and e-bikes: Cycling increases engagement with the environment and improves mood and mental performance. E-bikes benefit older adults and boost mood through a connection to nature.
• Orienteering: This sport combines navigation in outdoor environments with physical activity. Initially developed for soldiers, this sport requires navigating with a map and compass. It can be a fun way to enjoy different terrains outside. It adds a cognitive element, increasing concentration and mindfulness in the outdoors. Orienteering increases the amount of brain-derived neurotrophic factor in the body, a protein known for increasing mental well-being. People who practice orienteering have greater cognitive benefits than those who perform basic exercises. This demonstrates that mental engagement combined with exercise can improve mental health.
• Volunteering outside: Community activities can provide a sense of purpose and meaning, augmenting the mental health benefits of exercising outdoors. Activities such as environmental clean-up or conservation can boost mood through exposure to green space and create a sense of community and connection.

These are a few ways to exercise outdoors. They offer combined physical and mental health benefits, including stress relief, attention improvement, and mood enhancement.

Making Outdoor Exercise a Part of Your Routine

Even short bouts of exercise outside can provide mental health benefits. However, it doesn’t have to be overwhelming. Here are some tips to help you incorporate outdoor exercise into your daily routine:

• Take a 10–15-minute walk around the block or neighborhood after meals.
• Commute to work by cycling or walking instead of driving.
• Park farther away from your destination.
• Go for a longer hike or jog on the weekend.
• Try outdoor fitness classes.
• Exercise with a friend or a group.
• Go to the local zoo or a park.
• Take your favorite sports activities outside.
• Do outdoor chores such as gardening, mowing the lawn, or washing your car.
• Play outside with your kids or pets.

Tip: When exercising outdoors, wear supportive shoes, apply sunscreen, stay hydrated, and always be aware of your surroundings.

Benefits of Moving Outside

Outdoor or green exercise is a free and accessible way to improve mental health. Moving your exercise routine outside can relieve stress, improve mood, enhance focus, and create more connections with others. Take steps today to get into a green exercise routine.