Outdoor Exercise: Boost Health & Wellbeing with Nature’s Benefits

The rise of sedentary lifestyles, linked to increased technology use, remote work and delivery services, has significantly reduced daily physical activity across many sectors of society. According to the World Health Organization, 31% of adults and 80% of adolescents do not meet recommended activity levels.

However, a growing body of scientific evidence confirms the health benefits of physical activity and longevity. Studies suggest that exercising outdoors in natural environments enhances these benefits and supports mental well-being compared to indoor activity. Even brief encounters with nature – less than 15 minutes – have been shown to have positive effects.

“While both indoor and outdoor exercise offer cardiovascular and muscular benefits, outdoor exercise activates broader emotional, attentional, and sensory circuits,” explains Dr. Alejandro G. Andersson, a neurologist and director of the Instituto de Neurología Buenos Aires (INBA). “Exposure to natural light regulates circadian rhythms, improves sleep quality, and optimizes the production of serotonin and melatonin. Natural environments also reduce chronic activation of the stress system, so, when possible, outdoor exercise adds an extra layer of mental benefit.”

Gonzalo Primo, a licensed psychologist specializing in sports psychology at the Asociación de Psicología del Deporte (APDA), emphasizes that any physical activity is better than none. “The advantage of training outdoors over a gym lies in the benefits of contact with nature and vitamin D intake if training during the day. Outdoor settings also offer greater visual scope, making exercise more dynamic and sustainable over time.” He adds that the variety of outdoor environments breaks from the limitations of gym equipment.

Dr. Andersson explains that the human brain evolved in constant contact with natural environments, and prolonged separation increases cognitive load and baseline stress levels. “Contact with green spaces has measurable effects on the body and mind: it decreases hyperactivity of the amygdala – a key structure in fear and stress response – improves connectivity in brain networks involved in emotional regulation, reduces systemic inflammation associated with chronic stress, improves mood, and promotes introspection and mental clarity.”

He points to the Japanese practice of “Shinrin-yoku,” or “forest bathing,” which has been extensively studied and demonstrates real effects on lowering blood pressure and cortisol levels, confirming that the connection with nature is not merely subjective but has a physiological basis.

A recent study published in Nature Cities confirmed that as little as 15 minutes in nature can positively impact health. The study highlighted that urban green spaces are more than just aesthetic additions, with connections to parks, gardens, and forests linked to improvements in mental health for city dwellers.

Research from the University of York and Victoria demonstrated that a 15-minute walk outdoors, compared to indoors, can positively affect attention and working memory.

Dr. Andersson details the specific benefits of outdoor exercise: improved cardiovascular capacity, better circadian rhythm regulation through light exposure, increased vitamin D synthesis, greater activation of stabilizing muscles due to uneven terrain, optimized immune response, potentially lower blood pressure compared to indoor environments, and improved sleep quality. Psychologically, he notes decreased anxiety and depressive symptoms, reduced cortisol, increased endorphins and dopamine, improved concentration, a sense of well-being and purpose, reduced mental fatigue, and increased creativity.

Studies suggest outdoor exercise increases motivation and reduces perceived fatigue. A study led by Xinxin Wang, published in Frontiers in Psychology, found that obese young people felt less stress and enjoyed exercise more when performed outdoors compared to a gym setting.

Similar results were found in a study led by Claire Wicks at the University of Essex, which showed that the mental health and motivational benefits of exercise were greater in parks and forests.

Primo emphasizes that the benefits of physical activity extend beyond physical health to psychosocial well-being. “Outdoor activity is often less expensive, offering access to parks and open spaces. It also fosters social connections and a sense of community.”

He adds that establishing a routine, finding a space for physical activity, and choosing the outdoors can improve self-perception. “It’s not just about physical activity; it’s about recreation and personal fulfillment, which contributes to overall health and sustained activity.”

the benefits of exercising outdoors include exposure to natural light and vitamin D, fresh air, stress and anxiety reduction, brain stimulation, increased consistency, positive hormonal regulation, and greater calorie expenditure.

Incorporating outdoor exercise into daily life can be achieved through simple actions, such as walking instead of driving, gardening, or planning weekly outdoor activities with friends. The American Council on Exercise (ACE) recommends daily walks on natural surfaces, connecting movement with food acquisition (like gardening or fishing), socializing during exercise, and taking brief outdoor breaks throughout the day.