Have you ever noticed how much better you feel after a walk in the park compared to trudging on a treadmill? That natural high isn’t just in your head—science confirms that exercising outdoors can supercharge both your physical and mental health.
The Nature Connection
Scientists call it “connectedness to nature” (CTN)—that feeling you get when you’re surrounded by trees, flowing water, or even just the neighborhood garden. It’s our innate bond with the natural world, whether we’re hiking a mountain trail or simply tending to houseplants.
Even though 68% of us now live in urban environments, our bodies and minds still crave nature. Most people in developed countries spend just 1-2 hours outside daily—even during summer. But research suggests we need much more than that for optimal health.
Why We Need Nature
Renowned neurologist Oliver Sacks once wrote, “In forty years of medical practice, I have found only two types of non-pharmaceutical ’therapy’ to be vitally important for patients with chronic neurological diseases: music and gardens.”
This need for nature connection has a name—biophilia, or “love of life.” Biologist E.O. Wilson described it as our “innate tendency to focus on life and lifelike processes.” Simply put, we’re hardwired to feel better in natural settings.
What Happens When You Exercise in Nature?
When you swap the gym for the great outdoors (what researchers call “green exercise”), amazing things happen. A review of 11 studies found that compared to indoor workouts, exercising in natural environments leads to:
- Greater feelings of revitalization
- Significant decreases in tension, confusion, anger and depression
- Increased energy
- Lower stress hormone levels
- Better sleep
- Improved mood and life satisfaction
- Reduced blood pressure
- Stronger immune function
The best part? These benefits apply whether you’re a weekend warrior, competitive athlete, or just trying to stay active as you age.
Getting Your Green Exercise Fix
Not sure how to start? Here are some easy ways to bring nature into your fitness routine:
1. Find Your Nature Sweet Spot
Nature experiences exist on a spectrum. You don’t need a wilderness expedition to benefit—a workout in your local park counts too! Try these options:
- Full immersion: Weekend hikes, beach runs, or kayaking trips
- Urban nature: City park workouts, community garden volunteering
- Mini-doses: Exercise by a window with a green view, then cool down outdoors
2. Tune in to Your Surroundings
The secret to maximizing nature’s benefits is mindfulness. Try these simple awareness boosters during your next outdoor session:
- Take a moment before starting to notice three sounds around you
- Feel different textures—grass beneath your feet, bark on a tree
- Breathe deeply and identify natural scents
- After finishing, pause before checking your phone to notice how you feel
3. When You Can’t Get Outside
Bad weather or no green space nearby? Try these alternatives:
- Follow workout videos near a window with natural views
- Play nature sounds during indoor exercises (research shows even this helps!)
- Use plants or natural materials in your home workout space
4. Try Forest Bathing
The Japanese practice of “shinrin-yoku” (forest bathing) is gaining popularity worldwide. Unlike hiking or trail running, it’s about slowing down and experiencing the forest through all your senses:
- Leave your devices behind
- Move slowly and without purpose
- Stop frequently to notice details
- Engage all five senses
- Spend at least 20 minutes (though 2 hours is ideal)
Even in urban parks, these principles can transform a quick outdoor workout into a powerful health intervention.
Start Small, Gain Big
You don’t need to overhaul your entire fitness routine. Even adding 20 minutes of outdoor activity to your weekly schedule can make a difference. Walk meetings, lunch-break strolls, or morning stretches on your balcony all count.
Next time you’re debating between the gym and the park, remember — nature offers a scientifically proven fitness boost you simply can’t get indoors. Your body and mind will thank you for it.
This article is based on research by Cynthia Allen, Ph.D., ACSM-CPT, published in ACSM’s Health & Fitness Journal, Volume 26, Number 4.