Beach days. Mountain moments. Brunch on a patio. There’s nothing like taking in the fresh air on a beautiful day. So why not take it a step further and take a literal walk on the wild side? Or at least take a walk in the neighborhood. Outdoor exercise allows you to enjoy your surroundings, while taking advantage of all the health benefits Mother Nature provides. Plus, everyone can use a change of scenery every now and again. Let’s explore some of the benefits of outdoor exercise.

Benefits of Outdoor Exercise

Whether you’re an amateur adventurer or seasoned scuba diver, outdoor exercise is for everybody. The advantages of outdoor exercise are endless — keeping you and your family physically and mentally well. 

Whether inside or outside, the Center for Disease Control and Prevention recommends that adults get 150 minutes of moderate activity or 75 minutes of intense activity each week. Ideally, this would be spread throughout the week rather than all at once. It might seem like a big ask considering your busy schedule, but the benefits – especially of outdoor exercise –  are worth it. 

Outdoor exercise is free, saves you time (no drive to the gym required), opens up horizons (literally), builds self-esteem, and challenges you to try new things. So, let’s get going—the great outdoors is calling.

Health Benefits of Outdoor Exercise

Outdoor exercise allows you to take in all the benefits of fresh air and sunshine. Natural light is known to provide you more energy, as well as a free dose of vitamin D. When your body is exposed to sunlight, it naturally produces vitamin D, which helps regulate the absorption of calcium, promotes bone health, boosts immune system function, and reduces inflammation. 

It has also been shown to decrease the chance of heart disease, reduce depression, and support weight loss. Outdoor exercise is a fun and easy way to get the vitamin D your body needs. 

Outdoor exercise also helps lower your blood pressure and heart rate, which makes it feel less strenuous than doing it indoors. That means you’re more likely to push yourself to reach new goals—now that’s something we can get behind.

Mental Benefits of Outdoor Exercise

Outdoor exercise can help you feel better than ever. Nature is known to boost feelings of well-being by reducing stress and enhancing relaxation. Truly, there’s nothing like escaping the office and feeling the warm sun on your face. Not only that, outdoor exercise can reduce anxiety, relieve depression, and increase self-esteem. Working out alfresco acts as a natural antidepressant by warding off seasonal affective disorder (SAD) because sunshine increases serotonin, a hormone that affects your mood. Moving your body produces endorphins, another feel-good hormone that reduces pain and improves mood. 

Consider outdoor exercise an important self-care practice while working from home. Take time every day to step away from your home office to take some steps outside. Outdoor exercise is also a great self-care tactic for those who find working out intimidating or overwhelming, especially when it’s associated with weight loss. Outdoor exercise is more enjoyable and can feel more like play versus a have-to-do.

Social Benefits of Outdoor Exercise 

Outdoor exercise certainly makes it easy to get your workout in. No need to book a class or head to the gym to get in shape. It’s also an easy way to forge social connections. People of all ages benefit from the social aspects of outdoor exercise. Participating in sports and recreation provides opportunities to build relationships, create long-lasting friendships, or even spark a passion for something unexpected. To reap the social benefits of outdoor exercise, try one or more of the following:

• Join a dodgeball league
• Take up tennis
• Get lifeguard training
• Go canoeing
• Lawn bowl with neighbors
• Play frisbee golf
• Attend a dog meetup

Sleep Benefits of Outdoor Exercise

Dreaming of new ways to catch more Z’s at night? Outdoor exercise might be exactly what you need. Research shows that people who exercise regularly experience longer, deeper, and more restful sleep. What’s more, a morning outdoor workout helps you get more sleep at night. 

Physical activity during the day reduces stress, anxiety, and symptoms of depression so it’s easier to fall asleep. When you’re active during the day, your body and brain experience more rejuvenative sleep throughout the night, allowing you to feel more energized and alert in the morning. This is the kind of sleep habit you should incorporate into your routine. Don’t sleep on this one!

Your Outdoor Exercise Journey

The health benefits of outdoor exercise are undeniable, but that doesn’t mean you need to run sprints up and down hills. So how does one make the shift toward exercising in the great outdoors? It’s easier than you may think; these simple steps will help you begin:.

• Start early: It’s easy to make excuses as the day goes on. Morning is great for outdoor exercise because your energy is higher, the air is generally more clear, and the temperature tends to be cooler. Plus, it’s an opportunity to lower stress and be in a better mood all day long and sleep better at night.
• Watch the weather: Your body is made to adapt to cold or warm weather, but you should avoid outdoor exercise in extreme heat or cold. Watch out for signs of headache, dizziness, nausea, fainting, etc. 
• Sun protection: Catching some rays is great for vitamin D, but too much sun is not good for you. Be sure to wear sunscreen, a hat with a brim, and sunglasses.
• Hydrate with H2O: Remember, you lose water through sweating, even if the weather is cool. Be sure to drink plenty of water before you start to feel thirsty. Try drinking 8-10 ounces of water 30 minutes before outdoor exercise to stay sufficiently hydrated for a 30-minute workout.
• Gear up: Take advantage of waterproof, breathable clothing and accessories that have safety in mind (we think you look great in reflective neon yellow) and make you feel good. And make sure your footwear is appropriate for whatever outdoor exercise you’re taking on.

When it comes to outdoor exercise, you really can’t get it wrong. Start with a small goal like a 25-minute walk during lunch everyday or a 2-hour hike with your pup on the weekend. No matter what you do, choose to have fun above anything else. Because the more joy and fulfillment you feel, the more likely you’ll continue your journey. Also, be sure your outdoor exercise routine is supported by nutritious food that supports your active lifestyle. It’s important to take a holistic approach to your health and wellness (and that starts from the inside-out). Go ahead and get outdoors—we think you’re a natural.