The benefits of outdoor exercise and how to make the most of nature

The benefits of outdoor exercise and how to make the most of nature

We all know how good regular exercise can be for our health and fitness, but finding ways to make training more pleasurable, entertaining, and easy to maintain as a routine we regularly engage in can only help you get better results in less time while loving the process.

And one of those hacks you can take advantage of is fun, easy, and free. Simply moving some of your workouts outside on nature can level up your game and make the whole exercising experience ten times better. Read on to learn more about the amazing and unique benefits that outdoor exercise it can have on both your physical and mental health.

Physical benefits of Exercising outdoors

We have some great articles about the benefits of regular exercise for weight, maintaining and gaining muscle, and improved performance and health overall, but we will recap a few that are particularly enhanced when training outdoors:

• Overall better fitness, improved body composition, cardiovascular and muscular endurance, strength, and flexibility than traditional physical education.
• Perceived exertion from exercising outdoors is lower than the same exercises or training in other modalities. This means you feel exercising easier and more enjoyable outside which can lead to exercising more frequently, and for more time while not feeling as tired or fatigued.
• Boosting vitamin D levels and immunity, which does not come as a surprise that people who trained outside were 47% less likely to have hypovitaminosis D.
• Challenges your body in new ways due to uneven and changing terrains, environments, and climate conditions, your mind and body will be focused on constantly adapting and improving.
• Makes it easier to stick with your routine due to all its benefits for your mental health, feeling less strenuous, the changing environments and challenges the whole activity becomes more enjoyable which leads to better adherence to a training routine.

Mental benefits of exercising outdoors

On top of all the great benefits for your physical health and performance, exercising outdoors, and just spending more time overall outside, can lend a lot of great mental benefits to feel better, more energetic, and more positive:

• Natural antidepressant and boosted mental health: being in nature, also called forest bathing, has shown great results in reducing stress, and anxiety depression and enhancing relaxation and a feeling of renovation. All of these can be added to the already powerful mental health benefits of exercising alone.
• It brings you back to some of your basic instincts and needs, this is referred to as “biophilia”, or love of nature and life which is a fundamental, genetically based human need and propensity to affiliate with ‘life and lifelike processes.' as stated by Dr. Alan Logan, the author of the book Your Brain on Nature.
• You can make it a nice social event by engaging in a team sport, joining an outdoor exercise group, or just having a regular training partner. All of these will again make the experience more enjoyable and your training plan easier to maintain and make a habit.
  
  

Getting the most out of nature

Spend time outside any chance you have, walking is a great form of exercise to start, and then explore other sports and activities you could do in the great outdoors.

• Sun protection: Remember to put on sunscreen before going out, you do want to spend some time under the sun but do it with caution and protect your skin by using clothes that protect your arms and legs from the sun.
• Good footwear and clothing: Make sure you have comfortable shoes that protect your feet and give you a solid base of support and that your clothes protect yourself and are according to the weather. 
• Hydration: It is extremely important to stay hydrated, especially on warm weather. Drink about 8 ounces of water 20 to 30 minutes before you start exercising and after you finish your training session. Additionally, aim for 7 to 10 ounces of water every 10 to 20 minutes during exercise.
• Stay present and aware: rumination about the past or preoccupation about the future are the main burdens to cause psychological distress, depression, and anxiety. To counteract that mindfulness and being more present when in nature is the best way to get all the positive health effects.
• Support your training with great nutrition: eating a variety of whole, minimally processed foods rich in vegetables, proteins, and healthy carbs and fats. This is where our great meal plans become handy if you’re interested in getting the best results with delicious foods prepared and delivered to you that will lead you straight to your health and fitness goals.

Start with whatever you can do right now. A 5-minute walk on your lunch break or riding a bike to and from work, hiking on the weekends, surfing or swimming, playing catch at the park. Any chance you get to be more physical outdoors take it, your brain and body will definitely thank you.