When it comes to exercise, we tend to think of things like gyms, fitness classes, and home workout equipment. But have you ever considered taking your routine into the great outdoors? Getting some fresh air and connecting with nature can be an incredibly rejuvenating and beneficial way to stay active.
As ShaNay Norvell, a certified fitness instructor, puts it: “If you’re going through cancer treatment, getting outdoors can be part of the healing process. Even if you can only get outside five to 10 minutes a day, that’s great! Everyone can use some fresh air and sunshine.”
And the benefits of outdoor exercise extend far beyond just cancer patients and survivors. No matter your age, fitness level, or lifestyle, making time to move your body amidst nature’s scenery can do wonders for your physical and mental health. Let’s explore some of the biggest advantages.
A Natural Antidepressant
One of the most powerful benefits of outdoor exercise is its ability to lift your mood and relieve stress, anxiety, and depression. Exposure to sunlight triggers your brain to release higher levels of serotonin, the hormone associated with boosting mood and feelings of happiness and calm.
On top of that, any form of exercise increases endorphins, those feel-good hormones that create a state of euphoria and act as natural painkillers. So by combining the mood-boosting effects of fresh air and physical activity, you get a powerful one-two punch against conditions like seasonal affective disorder (SAD).
A More Challenging Workout
Exercising outdoors on varied terrain like hiking trails, park paths, or even just your neighborhood sidewalks engages your body in new ways that indoor exercise can’t quite mimic. The constant adjustments needed to handle changes in elevation, wind resistance, and surface consistency make your muscles work harder.
“When exercising on ever-changing outdoor terrain, your body is more challenged than when it is working out on a flat indoor surface,” explains Norvell. This added intensity level can amp up your calorie burn while also improving balance, agility, and proprioception (your awareness of your body’s position and movements).
Increased Motivation
Have you ever stepped onto a treadmill, elliptical, or stationary bike and thought, “This is going to be brutally boring”? Even with access to TV screens or music, indoor cardio workouts can feel like a slog after a while. But according to Norvell, her clients rarely have that problem when working out outdoors.
“They often tell me it doesn’t feel like as much of a workout as running on the treadmill, even though they are still getting a great calorie burn,” she says. The constantly changing scenery, sounds, and sensations of being outside make the time fly by while also making the exercise feel more like fun than work.
Mental Relief
In our high-stress, fast-paced world, exercise can sometimes start to feel like yet another obligation weighing on our shoulders. But spending time amid nature’s refreshing sights, smells, and sounds can transform your workout into a respite from your day-to-day stressors.
“Many people feel a lot of tension about working out, losing weight and lowering their blood pressure,” Norvell explains. “Outdoor exercise is enjoyable and feels more like play than a chore.” With that mental burden lifted, you may find yourself looking forward to your outdoor sweat sessions.
A Social Experience
While solo nature walks can be incredibly peaceful and meditative, there’s also an opportunity to socialize when exercising outdoors. “Exercise can become a lot more fun if you involve family and friends,” says Norvell. “Instead of meeting a friend for lunch or coffee, consider going for a walk. Or take your family out for a walk together instead of watching TV after dinner.”
You could also join a recreational sports league for a team-based outdoor activity like softball, soccer, or kickball. As Norvell notes, “I encourage adults to do it, even if you’re not an athlete. Joining a team can help you stay consistent with exercise and it can bring back those feelings you had as a kid playing outside—and unlike high school, no athletic ability is required.”
An Affordable Option
From pricey memberships and class packages to equipment and workout apparel, staying fit can get expensive. Fortunately, exercising outdoors requires no such fees. “All you need to get a fantastic workout is a safe, well-lit park, track, neighborhood or walking trail, and your bodyweight,” says Norvell. “No gym membership required.”
You can simply head out your front door to get moving. A good pair of supportive athletic shoes is really all the essential gear you need. Of course, depending on the climate, moisture-wicking workout clothes, sunscreen, sunglasses, and a hat are also smart additions for safety and comfort.
A Life-Extending Practice
While the mental health payoffs of outdoor exercise are significant, the physical benefits are just as compelling. Spending active time outdoors exposes you to ample vitamin D from sunlight, which aids bone health, immune function, and can even reduce cancer risk.
Being outdoors can also improve focus, decrease inflammation, and lower blood pressure and stress hormones like cortisol. All of these factors combined may lead to a longer, higher quality of life. As Harvard researchers have found, running in outdoor environments can actually add an average of 3 additional years to your lifespan versus running on city streets or indoor tracks.
Ideas to Get You Started
Feeling inspired to start exercising al fresco? Norvell shared some excellent tips to point you in the right direction. Remember, outdoor workouts don’t have to be intense or time-consuming to be hugely advantageous for your health.
Walking: This classic form of outdoor exercise is perfect for beginners. Start by determining a simple route and distance, like two laps around a park track. Each week, challenge yourself to walk a bit faster or further. You can even add short jogging intervals to increase the intensity.
Once you’ve built up your endurance, incorporate some bodyweight strength training by stopping to do sets of squats, push-ups, or dips using a park bench. This circuit-style routine helps build muscle while keeping your heart rate elevated.
Hiking: If you have access to hiking trails or mountainous areas, hitting the paths can be an amazing lower-body and cardio workout. Be sure to wear proper footwear, stay hydrated, check for hazards like wild animals, and only tackle trails appropriate for your current fitness level to avoid injury or getting lost.
Cycling: Another wonderful option is cycling along paths or trails, whether on a traditional bike, mountain bike, or even a beach cruiser. Just be cautious and obey all traffic signals when sharing the roads with motor vehicles. Cycling engages your core and lower body in a low-impact but intense way.
Kayaking, Canoeing, or Paddle Boarding: For those with access to lakes, rivers or the ocean, getting out on the water in a kayak, canoe, or stand-up paddle board is an awesome full-body workout that builds strength and improves balance. Rent the proper gear from an outfitter if needed and always make water safety the top priority.
Need some extra motivation to get started? Keep this inspirational quote from Norvell in mind: “If you’re going through cancer treatment, getting outdoors can be part of the healing process.” Her words are a poignant reminder that the simple act of stepping outside to move our bodies holds remarkable therapeutic power, no matter our individual challenges.
So go ahead, lace up those shoes, bask in some sunshine, and let nature’s sights, sounds, and scents rejuvenate your spirit as you work up a sweat. The incredible benefits awaiting you just might surprise you!
