The invigorating arm of Mother Nature has always called people to come out, out of indoor gyms or premises with strict fitness machines. Outdoor fitness has become a very popular option for many individuals working on getting in shape. While studies have shown for years that working out in nature is great for physical and mental health, tapping into our natural environment creates a more effective exercise experience by promoting “green exercise” habits.
The Boom in Open-Air Exercise
Outdoor fitness has seen a huge boon over recent years as millions of people swap the treadmill for trails. A report from the Outdoor Foundation says that between 2018 and 2020, participation in outdoor activities grew by nearly 4% — with over half of Americans participating in some form of outdoor recreation.
A new awakening for people to workout by the lush of its bosom started gaining momentum — it wasn’t just the ordinary confinement in walls that most desired, but an experience much like a massage camp, where individuals turn and twist in sets of moves; not only sweating profusely at the very same time as they prune muscles into shape, following that aligned with physical exercises improving their particular biomechanics.
Advantages of Outdoor Exercise
- Amazing Physical Health
People move their bodies when they workout outside- shocking right? Improving cardiovascular fitness, muscle strength and overall endurance. In a study published in the British Journal of Sports Medicine, outdoor durations viewed a 20% increase in cardiovascular fitness when compared with indoor workouts. This resistance, courtesy of the natural terrain in outdoor environments (hills and trails), generated a workout effect far more intense but also much more beneficial to be effective. - Better Mental Health
The psychological advantages of outdoor fitness are intricate. Many studies have shown that working out in nature can make you less depressed and anxious. According to a significant study published in Environmental Science & Technology, researchers showed that exercising outdoors led people who were physically active indoors to experience 71% more reductions in depression and stress. These enhancements in mental health were ascribed to the calming effect of nature and exposure to sunlight. - Closer to Nature
Those fresh air and nature vibes connect me back to my roots, or maybe I am still an evolutionary being living on a farm in the sun. Mindfulness: Getting fresh air helps you focus on the present, just plug yourself into planet earth using those earthing pads that somehow allow cats onto them — yep deep connection levels folks! Individuals were more absorbed in their environment and became more aware of the world around them. Another Journal of Environmental Psychology study showed exercising outdoors led to greater feelings of “connectedness” with nature, and that linked in turn with increased enjoyment of the activity it became part of. This link has even been associated with higher motivation and compliance to exercise programs. - Social Interaction
Instead of listening to music or watching TV while you workout at home, outdoor fitness is more socially interactive — group classes, community events and friends. Outdoor workouts are social in nature. In fact, a study by the American Journal of Public Health revealed that working out in groups outdoors created more social connections, which both increased the motivation and support levels of its participants.
Nature-Based Fitness Routines
- Trails for Running and Walking
Luckily, when it gets to working out in the fresh air, trails are your best friend. Running through refugia by parks and forests or over scenic waterfronts produced an elevation in mood and reduction in perceived exertion. A study in the Journal of Sport and Exercise Psychology found that people who went for a run on the trails felt more satisfied and less fatigued afterward than when they ran on treadmills. - Hiking
Hiking is a core outdoor fitness activity that offers the combined benefits of physical exercise and exposure to more of the great outdoors. In 2020 (a popular year for fitness as well as pandemics), the Outdoor Industry Association reported a whopping 47 million Americans hiked, making it one of the favorite activities among American adults. Apart from boosting cardiovascular fitness, hiking also tones the legs and increases flexibility. Hiking trails are mostly uneven, which works more of your stabilizing muscles thus helping improve coordination and balance. - Outdoor Yoga
Another blend of fitness and relaxation, yoga classes held in parks or gardens. Doing yoga in fresh air leads to better flexibility, strength, and mindfulness. According to a study out of the International Journal of Environmental Research and Public Health, individuals that practiced yoga outdoors experienced better results when it came to stress reduction and well-being compared to those who did their moves inside. - Biking
Outdoor biking is the latest trend for those who want to simultaneously burn calories and experience double-digit gusts of crisp, life-changing fresh air! Citing a 24% increase in cycling during the pandemic as reported by People for Bikes just underlines how attractive it is. Cycling on pavement provides time outside, the fresh air and pretty views plus helps builds our leg strength and endurance. Results from one study published in the Journal of Sports Sciences found that compared with stationary cycling, outdoor cycling increased aerobic fitness to a greater extent. - Boot Camps and Group Workouts
Outdoor boot camps have quickly become the latest fad, from 5-day weekends to parks and wide open spaces. Usually, such classes combine bodyweight exercises with resistance training and cardio intervals to deliver a solid workout experience. A 2014 investigation in the Journal of Physical Activity and Health, for instance, illustrates how participants who enrolled in outdoor boot camp programs scored themselves far higher in terms of their levels of satisfaction and motivation than those located within traditional indoor-like classes.
Why Being Outdoors Is Good For You
- Sun Exposure Together with Vitamin D
Opportunities to naturally increase sunlight exposure through outdoor exercise are also provided, which is needed for vitamin D production in the body (important for bone health, immune function and metabolism of mood-related hormones). A study published by the National Institutes of Health showed that those who did outdoor activities had a way higher percentage distribution in vitamin D compared to their indoor counterparts. - A Healthy Immune System
Moderate physical activity is the most natural way to boost immunity. Time spent in natural environments reduces inflammation and boosts the immune system. In a study published this past summer from the International Journal of Environmental Research and Public Health, people who were out in nature doing physical activities didn’t have the same kind of imbalanced immune response or levels of stress hormones. - Stress Reduction
The tranquil effects of nature are well-documented, and research has shown that outdoor exercise can reduce cortisol levels – the hormone we produce in times of stress. In comparison, a study in the Journal of Environmental Psychology showed that volunteers who exercised in natural environments felt less stress compared to those who did it in urban settings. The peace of parks, forests, and much-needed time away from the daily buzz of life. - More Energy
It is no surprise that outdoor fitness has been tied to higher levels of energy, and studies have shown that it can decrease exhaustion. A report in the Journal of Health Psychology claimed that those who worked out on a very beautiful day seemed to be happier, less tired and more energetic than individuals who did not do anything. An overall sense of revitalization and the invigorating long-term effects that fresh air and nature will have had on those who passed through them.
How To Design Your Outdoor Workout Routine
- Go on Treks to Local Parks and Trails
Visiting local parks and trails will help your outdoor fitness journey. In addition, many communities have scenic paths and hiking trails with exercise stations that you can use for fitness purposes. Recent research from the National Recreation and Park Association revealed that people who participated in outdoor fitness routines reported feeling more satisfied with their exercise regime. - Establish Goals
Creating concrete and attainable fitness goals can motivate you to get back to your outdoor workouts on a regular basis. Goals: These can be anything from meeting a certain mileage milestone to nailing a specific workout but having them is crucial in order to provide a sense of purpose during this period. A study in the American Journal of Health Promotion found that people who worked out with specific fitness goals had a significantly greater adherence to their plan. - Remain Consistent
Being consistent and regular with outdoor activities is necessary to experience the benefits of fitness. Focus on some of your training outdoors each week, like hiking, running, or group fitness classes. Studies from the Journal of Sports Sciences found that those who voted had a significant increase in both overall health and fitness. - Mix It Up
Add some variety to the mix, so you’re not doing the same thing over and over, which can lead to boredom or loss of motivation. Mix in some variety like cycling, yoga, or boot camp classes as well. A recent study published in the Journal of Physical Activity and Health discovered that people who mixed their fitness routine with a bit of outdoor time got more enjoyment and motivation. - Connect to Others
Participating in outdoor fitness with friends or being part of a local fitness group will heighten your experience. The feeling of togetherness encourages motivation and accountability. According to a survey by the American Council on Exercise, people who worked out with friends reported that they were more satisfied with and actually adhered to their fitness routines.
Embrace the Outdoors for Fitness and Well-Being
With the world awakening to the vast benefits of working out outside, men and women recognize that not only does training on terra firm have physical health benefits, but emotional perks as well. The emergence of open-air exercise has brought a literal breath of fresh air to fitness, inspiring people to get outside, inhale deeply, and engage with their environment. Outdoor sport encouragement and multi-faceted healthiness awareness will enlighten long-distance runners, hiker, team sports athletes beyond suburban buzzwords — and soon may take over urban regions at last.
