7 Reasons to Exercise Outdoors and How to Get Started

SOURCE: Everyday Health

Whether you run around your neighborhood park, paddle along a lake, or hike your local trail, outdoor exercise offers plenty of physical and mental health benefits.

“When I train clients outdoors versus indoors, I notice that they are more present and focused on the activity at hand than themselves, which in turn makes them train harder,” says Brianna Bernard, a National Academy of Sports Medicine certified personal trainer and the owner of Brianna Bernard Fitness in Minneapolis. 

Here’s more on why outdoor exercise is so good for you, some workouts that are great to do outside, and tips on how to get started.

Benefits of Outdoor Exercise

Outdoor exercise offers many upsides for mental and physical health. Here are several.

1. Outdoor Workouts May Reduce Stress and Anxiety 

Have you ever noticed you feel better after spending time in nature? It’s not just you. One study found that when young adults with obesity began walking in the park or gym, the park group felt less stress and more enjoyment than the gym group.

The reason is that walking in nature lowers levels of the stress hormone cortisol (as measured by salivary cortisol concentration) more than walking in an urban environment does, according to one study.

Those who walked in a green environment also reported improved stress levels and general mood, leading the researchers to conclude that being in nature has a therapeutic effect. 

“Being in nature can leave individuals refreshed and rejuvenated because it gives them a sense of being away from the stress and demands of their ‘normal’ life,’” says Todd Buckingham, PhD, a visiting professor of exercise science at Grand Valley State University and an exercise physiologist at PTSportsPRO in Grand Rapids, Michigan.

2. Going Outside May Extend the Time Spent Exercising

An older study found that older adults spent significantly more time being physically active outdoors than indoors, as measured by self-reported survey data and an accelerometer (step counter) they wore for one week to track their physical activity.

“The enjoyment of a beautiful day or fresh air can cause us to lose track and spend more time working out than expected,” Bernard explains. 

3. Exercise Outdoors May Improve Sleep

Any exercise can help you sleep soundly. But taking it outdoors may amplify that benefit. “Daily exposure to natural light helps regulate sleep-wake cycles and your circadian rhythm,” Dr. Buckingham says. “So exercising outdoors is better for your sleep than [either] exercising or spending time outdoors alone.” But he adds, it’s not yet known whether this improvement is significant.

4. Outdoor Workouts May Boost Vitamin D Levels

Vitamin D is a fat-soluble vitamin important for bone and immune health, muscle function, and brain activity. It’s found in fatty fish, fish oils, and fortified dairy products, but your body also produces vitamin D (the “sunshine vitamin”) when exposed to the sun. Exercising outdoors in the sunshine may help you get more vitamin D.

You still need to protect your skin from the sun when you go outside, which you can do by applying sunscreen. Sunscreen only slightly lowers vitamin D production.

5. Outdoor Exercise May Boost Self Esteem

Exercising in nature can improve self-esteem and lessen feelings of anger, tension, and depression. The researchers behind an older review found these mental health improvements come through after just five minutes of outdoor exercise.

6. Activity Outside May Improve Memory

A small study found outdoor exercise led to greater attention and memory benefits than indoor exercise. And it didn’t take long to see benefits — all it took was a 15-minute outdoor walk.

The researchers behind the study suggest that these effects come from increases in blood flow to the brain’s prefrontal cortex (the front portion of the frontal lobe that affects problem-solving and emotions).

Blood flow is boosted during exercise, which can help increase attention to the task at hand. In addition, outdoor natural environments prevent the brain from focusing on unimportant stimuli.

“The outdoors is known as a ‘restorative environment’ where people don’t have to focus on a particular piece of information or have distractions that may take their focus and attention away,” Buckingham says. “Therefore, it could allow us to recover from mental fatigue and help focus our attention.”

7. Outdoor Workouts May Lower Chronic Disease Risk

A study found that adults who spent more time outdoors during the week engaged in more moderate to vigorous physical activity. More active adults also had a lower risk of chronic disease than those who were less active and spent more time indoors. The researchers say these findings are partially explained by activity levels. Still, more research is needed to explain how being outdoors may lower chronic disease risk.

The Best Outdoor Workouts

You can get a great workout if you skip the gym and go outside instead. Here are several outdoor activities you can do, per Bernard:

• Walking

• Outdoor running

• Cycling outdoors

• Resistance training with portable exercise equipment

• Bodyweight exercises in the park

• Hiking

• Running stairs

• Nordic walking

• Jump rope

• Trail running

• Outdoor swimming

• Rollerblading

• Paddleboarding

• Canoeing

• Kayaking

• Tennis

• Pickleball

• Snowshoeing

• Alpine skiing

• Cross-country skiing

• Tai chi

• Surfing

• Rock climbing

• Snowboarding

• Rowing

• Golf

• Basketball

• Yoga

• Beach volleyball

• Soccer

5 Tips for Getting Started With Outdoor Exercise

Outdoor exercise calls for a bit of planning. Heed these tips before you head out.

1. Wear the proper gear. Layers are your friend, especially when temperatures drop.

    For cold-weather exercise, wear sweat-wicking clothes (a polyester or polypropylene first layer; wool, polyester, or fleece second layer; and polyester or polypropylene outer layer are your best bet) and consider shoes with traction cleats to reduce your chances of slipping on icy pavement, Bernard says.

    “Consider wearing a fanny pack or light backpack to hold personal items like hats, mittens, jackets, and a water bottle,” she adds. Make sure those layers are waterproof if there’s any chance of rain. If it’s hot out, choose sweat-absorbent, breathable clothing (look for materials like wool, polyester, polypropylene, nylon, or nylon blend) and a hat with a brim, she suggests.

2. Protect yourself from sun exposure. Avoid exercising outside when the sun is strongest (typically between 10 a.m. and 4 p.m.) if possible.

    When you head outdoors during these hours or when the sun is out, apply sunscreen with SPF 30 or higher that offers UVA and UVB protection. A sport or water-resistant sunscreen will have the best staying power. Add protection by wearing UPF sun-protective clothing (look for clothing with ultraviolet protection factor, also known as UPF) and sunglasses with 100 percent UV protection.

3. Monitor the weather. One downside to exercising outdoors is that you must rely on weather conditions; not every day will be ideal for your sport of choice. Adapt your workouts and workout gear accordingly. Move your workout indoors if there’s a risk of frostbite, heat exhaustion (a severe condition that occurs when your body overheats), heatstroke (a life-threatening condition that occurs when your body overheats), respiratory issues from poor air quality — or if there’s lightning, Bernard says. If it’s icy outside, take care to avoid slipping (especially if there’s black ice, which is hard to see).

4. Pick a group activity. Exercising outdoors can be a social activity. “It’s a great way to meet new people with similar health goals and build relationships,” Bernard says. It can also help you stick with your workout goals, since friends hold you accountable. “You’re more likely to show up if you promise Susie that you will see her at an outdoor class Saturday morning at 8 a.m. than if you plan to wake up early for a solo walk on your home treadmill,” Bernard says. Hike with a buddy, take an outdoor exercise class, or plan a pickleball match with friends.

5. Stay hydrated. Drink plenty of fluids to avoid dehydration, which causes lightheadedness, headache, fatigue, dizziness, rapid heart rate, and muscle cramping.

    If you’re exercising for less than 60 minutes, aim to consume 200 to 300 milliliters (ml) of water every 15 minutes. For workouts lasting longer than 60 minutes, a sports drink containing carbohydrates and electrolytes may be better. Bernard suggests carrying an insulated bottle with a carrying strap that can be worn as a backpack or a hydration pack.

The Takeaway

Outdoor workouts offer many benefits, from improved sleep and mood to greater heart health. Get the most out of outside exercise by wearing the proper gear for the weather conditions, staying hydrated, and picking a group activity.

SOURCE: Everyday Health