The Benefits of Exercising in Nature & Fun Ideas to Try This Spring

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Exercise is key to a healthy life, but taking your routine outside can boost the benefits even more. Green spaces are known to have calming effects on the mind and body, which transfer to you by moving your workout outdoors. The benefits of exercising in nature will inspire you to spend more time in the great outdoors. 

1. Improve Breathing

Fresh air is good for your respiratory system. Exercising outdoors is like giving your lungs a thorough cleanse by replacing stale air. If you find it challenging to breathe indoors, it’s because air pollutants are two to five times higher inside the building than outdoors, explaining why people often have shallow breaths. In contrast, inhaling cleaner outside air encourages diaphragmatic or belly breathing. 

Regarding your outdoor location, choose a place with abundant access to green spaces — like a park, which can clean the air and boost oxygen levels. 

2. Boost Vitamin D Production

Exposing the skin to sunlight increases the production of vitamin D, a nutrient with several functions in the body. The sun converts the cholesterol in the skin cells into energy for vitamin D synthesis. It boosts the absorption of calcium and phosphorus to maintain strong and healthy bones. Since the body can’t make this vitamin, the outdoors is the primary source for obtaining it. The best time to get the most exposure is during midday.

3. Improve Mental Health

One study found participating in outdoor, nature-based activities can improve mood, lead to positive emotions and reduce anxiety. Activities lasting 20-90 minutes for 8-12 weeks have the best outcomes for psychological health. 

4. Enhance Attention and Memory

Exercise improves cognitive function, but doing it outdoors has even better health outcomes. Researchers determined that the environment is as important as the exercise itself. You gain more benefits when you combine nature exposure and physical activity. 

Based on their findings, a 15-minute walk outside elicited improved performance and an increase in the amplitude of P300, a brain signal associated with attention and working memory. These results were not seen in a 15-minute indoor walk, leading experts to believe the environment is crucial in enhancing cognitive function when exercising. Why not skip the gym and go for a run in nature for your next workout? 

5. Get Better Sleep Quality

Several studies have shown physical activity to boost sleep and duration, regardless of the environment where you do it. But there are extra sleep benefits for getting outside. Light is an essential environmental cue the body uses to regulate the circadian rhythm. Exposure to the sun during your morning exercise helps reset the body’s inner clock so you doze off and wake up at the right time, normalizing your sleep cycle. 

People with sleep disorders also use sunlight as a natural remedy to improve their condition. So, if you’ve been having sleeping troubles, an outdoor exercise may fix this concern. 

Best Ways to Exercise Outside

So what are the best routines you can do outdoors? Fortunately, there’s no limit to what you can engage in, whether a solo jump rope or a group yoga class. Get your heart happily pumping with these ideas. 

Jumping Rope

You’re mistaken if you think skipping rope is exclusively for kids. It’s a great cardio exercise that benefits your heart, effectively burns calories, and strengthens your lower body. It’s a fun overall body workout to do in the garden, at a park, or any outdoor open space. You’ll be ready for jumps with only a rope and good training shoes.

Someone weighing 200 pounds can burn as much as 241 calories in just 20 minutes of jumping with a rope. Isn’t that impressive? It depends on your body type and weight. Switch up your cardio routine with skipping ropes if you want to shed some pounds. 

Sports and Hobbies

Joining a local sports league is a great way to get exercise while having fun and socializing. Many cities have both competitive and recreational teams for sports like volleyball, frisbee, and soccer. 

If you’re not into team sports, consider trying out an individual sports club, like a ski club. Skiing is a fun activity that can be laidback, but it does take balance and coordination that will help you get in shape.

Walking

Walking is the easiest and safest outdoor exercise, especially if you have limited mobility in your lower body. While many underestimate its power, a 15-minute walk at four miles per hour can burn as much as 189 calories if you weigh 185 pounds. You can shed more of those excess fats if you do the activity longer. The stress-relieving effect of doing it in a forest or park is a bonus.

Running

Are you tired of running on the treadmill and facing a wall or screen all the time? Take your miles outdoors and treat your lungs for an air detox. 

Running is a traditional cardio with several benefits. Doing it for at least 10 minutes daily can significantly lower your risk of cardiovascular disease. It can also strengthen your immune system so you don’t catch colds easily, boost your memory, and reduce your likelihood of developing lower arthritis. Plus, you can explore the stunning scenery at the beach, a park or even your neighborhood.

Yoga

Do you prefer a slow-movement routine? Yoga will certainly fit the bill. Choose the right flow — like vinyasa or yin — and enjoy each stretch leisurely while breathing in that refreshing outdoor air. 

Several groups do yoga sessions outdoors. If you want to join, check your area for local classes. You can train with an instructor to execute the poses in the proper form and avoid injuries. Joining a group class is often a safer and wiser option if you’re a yoga newbie.

Choose to Exercise in Nature

Working out in nature has some advantages indoor exercise doesn’t have. Try swapping out your daily gym training with a fun, outdoor drill. You’ll find it’s more enjoyable — it can even turn into a social outing if you involve friends and families. Working out can sometimes feel like a chore. Switch it up by moving into a nearby park and enjoy every minute.