Quick Answer: Exercising outdoors provides unique benefits beyond indoor workouts, including improved mood, lower perceived exertion, increased vitamin D production, and better long-term exercise adherence. Research shows that even 5 minutes of "green exercise" can boost self-esteem and reduce stress. The combination of physical activity and nature exposure creates a powerful effect on both mental and physical health.
The Benefits of Outdoor Exercise and How to Make the Most of Nature
We all know how good regular exercise can be for our health and fitness, but finding ways to make training more pleasurable, entertaining, and easy to maintain as a routine we regularly engage in can only help you get better results in less time while loving the process.
And one of those hacks you can take advantage of is fun, easy, and free. Simply moving some of your workouts outside in nature can level up your game and make the whole exercising experience ten times better. Read on to learn more about the amazing and unique benefits that outdoor exercise can have on both your physical and mental health.
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Physical Benefits of Exercising Outdoors
We have some great articles about the benefits of regular exercise for weight, maintaining and gaining muscle, and improved performance and health overall. For a comprehensive breakdown of how exercise supports weight loss specifically, see our Complete Exercise Guide for Weight Loss. Here are some benefits that are particularly enhanced when training outdoors:
Better overall fitness: Outdoor exercise has been shown to improve body composition, cardiovascular and muscular endurance, strength, and flexibility more than traditional indoor physical education programs.
Lower perceived exertion: Research shows that perceived exertion from exercising outdoors is lower than performing the same exercises indoors. This means you feel like exercising is easier and more enjoyable outside, which can lead to working out more frequently and for longer periods while not feeling as tired or fatigued.
Boosted vitamin D levels and immunity: Studies show that people who train outside are 47% less likely to have vitamin D deficiency. Adequate vitamin D supports bone health, immune function, and mood regulation.
Greater physical challenge: Uneven and changing terrains, environments, and climate conditions mean your mind and body are constantly adapting and improving in ways that flat gym floors can't replicate.
Better exercise adherence: All these benefits for your mental health, combined with the feeling that exercise is less strenuous outdoors, make the whole activity more enjoyable. This leads to better adherence to a training routine over time.
Mental Benefits of Exercising Outdoors
On top of all the great benefits for your physical health and performance, exercising outdoors—and just spending more time outside overall—can provide significant mental health benefits that help you feel more energetic and positive overall. Understanding the connection between physical activity and mental health can help you maximize these benefits.
Natural antidepressant and boosted mental health: Being in nature, also called forest bathing, has shown great results in reducing stress, anxiety, and depression while enhancing relaxation and a feeling of renewal. These benefits add to the already powerful mental health effects of exercise alone.
Connection to basic human needs: This is referred to as "biophilia"—our love of nature and life, which is a fundamental, genetically based human need and propensity to affiliate with life and lifelike processes. As Dr. Alan Logan explains in his book Your Brain on Nature, we are wired to thrive in natural environments.
Social connection opportunities: Outdoor exercise opens doors to team sports, exercise groups, or simply having a regular training partner. All of these make the experience more enjoyable and your training plan easier to maintain as a lasting habit.
Improved sleep quality: Exposure to natural light during outdoor exercise helps regulate your circadian rhythm, which can lead to better sleep. For more on why sleep matters for your health goals, check out our comprehensive guide to sleep and health.
Getting the Most Out of Nature
Spend time outside any chance you have. Walking is a great form of exercise to start. Check out if there are walking groups in your area, which is a great way to socialize as well. Then you can explore other sports and activities you could do in the great outdoors.
Sun protection: Remember to put on sunscreen before going out. You do want to spend some time under the sun, but do it with caution and protect your skin by using clothes that cover your arms and legs when UV exposure is high.
Good footwear and clothing: Make sure you have comfortable shoes that protect your feet and give you a solid base of support. Choose clothes that protect you and are appropriate for the weather conditions.
Hydration: It is extremely important to stay hydrated, especially in warm weather. Drink about 8 ounces of water 20 to 30 minutes before you start exercising and after you finish your training session. Additionally, aim for 7 to 10 ounces of water every 10 to 20 minutes during exercise.
Stay present and aware: Rumination about the past or preoccupation about the future are major contributors to psychological distress, depression, and anxiety. To counteract that, mindfulness and being more present when in nature is the best way to get all the positive health effects.
Support your training with great nutrition: Eating a variety of whole, minimally processed foods rich in vegetables, proteins, and healthy carbs and fats will maximize your results. This is where our meal plans become handy if you're interested in getting the best results with delicious foods prepared and delivered to you. Whether you're focused on weight loss or building strength, having your nutrition handled means you can focus on enjoying your outdoor workouts.
Start with whatever you can do right now. A 5-minute walk on your lunch break or riding a bike to and from work, hiking on the weekends, surfing or swimming, playing catch at the park—any chance you get to be more physical outdoors, take it. Your brain and body will definitely thank you.
Frequently Asked Questions
Is exercising outside better than going to the gym?
Research suggests outdoor exercise offers unique benefits beyond gym workouts. Studies show exercising outdoors leads to greater feelings of revitalization, lower perceived exertion, improved mood, and better exercise adherence. You also get vitamin D from sunlight and the mental health benefits of nature exposure. However, both have value—the best exercise is the one you'll do consistently.
How long should I exercise outdoors to see mental health benefits?
Even brief outdoor exercise provides benefits. Research shows that just 5 minutes of "green exercise" can improve self-esteem and mood. For more substantial mental health benefits like reduced anxiety and depression symptoms, aim for 20-30 minutes of outdoor activity. The presence of water or greenery enhances these effects.
What is forest bathing and does it really work?
Forest bathing (shinrin-yoku) is the practice of spending time in nature, particularly wooded areas, for health benefits. Research confirms it reduces cortisol levels, lowers blood pressure, decreases anxiety and depression, and enhances relaxation. You don't need to exercise intensely—simply being present in nature while walking or sitting provides benefits.
What are the best outdoor exercises for beginners?
Walking is the ideal starting point—it's free, low-impact, and can be done anywhere. Other beginner-friendly outdoor activities include cycling, swimming, hiking on easy trails, and outdoor yoga. Start with 10-15 minutes and gradually increase duration. The key is choosing activities you enjoy so you'll stick with them long-term.
