Fresh air, sunlight and open spaces are there for the taking. Why not experience the many benefits of exercising outdoors?
We live in boxes, we work in boxes and we train in boxes. Far too much of our lives are spent in boxes.
According to the U.S. Environmental Protection Agency, Americans, on average spend approximately 90 percent of their time indoors, where the concentrations of some pollutants are often 2 to 5 times higher than typical outdoor concentrations.
And the average person in Britain spends 92 percent of their time indoors on a weekly basis, meaning less than two hours a day outside.
These are stark figures considering all the fun we have and the many health benefits that accompany spending time out in the open. We need to get outside more, move our bodies and feel what it means to be alive.
Not convinced? There’s a growing body of scientific research that shows exercising outdoors can elevate mood, increase energy and boost mental health. Here are some key benefits of exercising outdoors:
It’s free
No fancy equipment and no gym membership required. All you need is some comfortable clothing and you’re good to go. Exercising outdoors costs nothing and takes little effort to begin. There are many outdoor activities you can enjoy that boost your health, fitness and positive feelings.
Reduces anxiety
Too much time indoors can increase tension and anxiety. The smaller and more compressed our world is, the more anxious we feel. Open spaces offer a sense of relief and remind us that life is much bigger than our problems. Exercising outdoors helps change our perspective on things.
Makes you feel good
When you exercise, your body releases feel good chemicals called endorphins. Endorphins help relieve pain, reduce stress and improve your sense of well-being. They can also produce feelings of happiness and euphoria, especially in response to challenging outdoor activities.
Abundance of fresh air
Fresh air is more abundant outside in parks, forests and coastal regions. It is rich in oxygen, which increases the level of oxygen circulating in your blood. Fresh air not only cleans your lungs, it can also boost your mood, lower your heart rate, increase energy levels and even improve digestion.
Direct sunlight and vitamin D
Vitamin D is essential for good health. It helps the body absorb calcium and phosphate which are needed to keep bones, teeth and muscles healthy. The body creates vitamin D when our skin is exposed to direct sunlight, so it helps to get outside in shorts and a t-shirt whenever possible.
More room to move
Indoor exercise is fun, but when you’re outside you can run, jump, and roam like a kid again. There’s no gym manager telling you what you can or can’t do, so you’re free to go as hard, fast, and crazy as you like. Be more playful in the park, animalistic in the forest, and explore what your body can do.
Improves mental health
There’s a long list of mental health benefits that accompany exercising outdoors. Reduced anxiety, pain relief, elevated mood, greater immunity and improved sense of wellbeing to name a few. More and more scientists are recommending outdoor activity as a way to combat the stress of modern life.
Prevents boredom
I love the gym as much as anyone, but it’s easy to get stale when you go to the same place with the same faces every day. Exercising outdoors, in a continually changing environment, offers additional stimuli that can boost energy, motivation and mood.
Increases testosterone
Training in the great outdoors can help to boost and balance our hormones. Parikh et al, found that skin exposure to afternoon sunlight for about 30 minutes increased testosterone, estrogen, mood and libido in both men and women.
Improves sleep
When you exercise outdoors, you get fresh air and sunshine which help you to fall asleep and improve the quality of your sleep. According to Neuroscientist Dr. Andrew Huberman, morning sun exposure increases early-day cortisol release and prepares the body for sleep later that night. You can walk, cycle or do yoga outside within an hour of waking to improve sleep and reduce insomnia.
Increases toughness
Exercising outdoors exposes us to the elements and makes us that little bit more rugged. We derive energy from nature and the more challenges we face, the tougher we get.
Humans have long had to endure the demands of the natural world and continue to thrive physically, mentally and emotionally when we’re immersed in it. Hardy people are made in hardy places.
What you need to start exercising outdoors
You don’t need much to start exercising outdoors. Here are the basics:
- Motivation. Find a good reason to get outside. Every new practice requires that initial push to create momentum and build the habit. What do you want to feel, do, accomplish?
- Comfortable clothes. Comfortable clothes that allow you to move freely and build up a good sweat.
- Water. Make sure to hydrate before, during and after exercise. Even more so on sunny days.
If you’re new to exercise, you can start with light walking and build up your fitness/exercise selection as your confidence grows.
Ideas for exercising outdoors
If you’d like to enjoy the many benefits of exercising outdoors, but you’re short on ideas, here are a few activities to get you started:
- Walking
- Jogging
- Sprints
- Cycling
- Hiking
- Yoga
- Mobility work
- Callisthenics
- Tumbling/Acro
- Football
- Rugby
- Tennis
- Wild Swimming
- Surfing
- Bouldering
- Kayaking
Try a few different things. See what you like and what fits in with your lifestyle. You can go with friends, or go solo, just find a reason to get out in the open each day and enjoy yourself.
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Featured Image: @nate_dumlao
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