The Benefits of Outdoor Exercise: A Holistic Approach to Fitness

Fresh Air and Sunshine: The Power of Nature

Exercise is one of the most powerful habits we can adopt to improve our health. All exercise is good, improving muscular and cardiovascular health and reducing the risk of early mortality. Exercising outdoors appears to have additional benefits for improving mental health beyond indoor exercise.

Reduced Stress and Improved Mental Health

Exercise in an outdoor environment, combining movement with exposure to nature, has the potential to enhance mental health. Feelings of well-being, which is an umbrella term used to capture emotional, spiritual, and psychological feelings that comprise life satisfaction and psychological function, seem to be enhanced when physical activity is combined with exposure to nature. Interestingly, there appears to be a gender effect, with stronger benefits from outdoor activity reported in men than women. The reason for this difference is unclear, though it may be a matter of women feeling less safe than men do in an outdoor setting (Do you remember that thing about women choosing the bear?)

Physical benefits of outdoor activity

Vitamin D is an important micronutrient that plays a crucial role in several biological functions, including maintaining bone, brain, and muscle health and supporting a healthy immune system. Humans synthesize vitamin D in their skin from exposure to sunlight. Unfortunately, up to 35% of US adults have vitamin D deficiency. Not surprisingly, greater levels of outdoor activity improve vitamin D status.

Outdoor Workout Ideas: A Guide to Natural Fitness

Hiking and Trekking: A Full-Body Workout

The easiest way to exercise outdoors is walking (hiking). Finding a good outdoor space might be a small challenge, but most urban centers have greenspace within a short trip. You can make your hiking a bit more social by joining a local hiking group. Hiking groups can be found through trail associations, Meetup, nature centers, colleges and universities, and outdoor gear retailers. Group hiking presents the advantages of socialization and outdoor activity, which can further enhance the health benefits of exercise.

Swimming: A Low-Impact, High-Intensity Exercise

Swimming outdoors is another fantastic alternative to getting your physical activity. Just as with dry-land exercise, those who engage in outdoor swimming (vs. indoor-only) perceive greater benefits to their mental health. Access to outdoor swimming, especially during winter, may be more challenging, but you can always contact a group for help. Outdoor swimming groups can be located through USA Swimming’s Find A Team tool, Meetup, or by checking out local community centers and schools.

Rock Climbing and Bouldering: Challenging Your Limits

Rock climbing is another alternative for getting your outdoor exercise. Given the safety issues (falling!), this is an activity you will want some guidance on. You can link up with rock climbing groups through social media, local gyms (preferably if the gym has a climbing wall), and outdoor gear retailers. Rock climbing is not just about your forearm strength, as climbing has been shown to strongly stimulate improvements in aerobic fitness.

Nature awaits! Add some outdoor activity to your routine and strengthen your mind and body.  Good luck!

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