Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Credit: Getty Images. EatingWell design.
Key Points
Outdoor exercise can reduce stress and improve mental well-being.
Uneven terrain can add challenge to workouts while helping build fitness.
Even a short walk outside is linked with better memory and cognitive function.
For some of us (me!), these are the days we wait all winter for—when sunlight lingers long past cleared dinner plates, sunshine warms our skin, and trees are full and green. From hitting the pool to local hiking trails or courts, outdoor activities are calling your name. Whether you’re breaking out your trusty sneakers or bike or your goggles to hit the water, there’s so much to do outside, and it turns out the benefits go well beyond the fun.
“From stronger cardiovascular conditioning and healthier vitamin D levels to reduced stress and improved mood, research continues to show that exercising outdoors can be one of the most effective, accessible tools for improving overall health,” says Kaitlyn Hanelt, PT, D.P.T., NCS.
Here’s what fitness experts want you to know about why exercising outdoors is so good for your health.
1. Improves Mental Health & Reduces Stress
Longer, sunnier days can help many of us break out of the winter blues, and spending time exercising outdoors can also help lift our mood.
“Research shows that spending time in nature while being physically active can help reduce stress, anxiety and symptoms of depression,” says Tara De Leon, M.S., CSCS. “Research has also shown that outdoor exercise may feel more enjoyable and less mentally taxing, even when people are working at the same intensity as indoor workouts.”
One small study compared the same one-hour walk across three different environments: in nature, in an urban setting and indoors. Those who performed the nature walk experienced the greatest mental health benefits. “The natural environment produced the best outcomes in participants, including greater relaxation, increased enjoyment of the workout, stronger motivation to continue exercising, higher positive emotions and lower stress compared to exercise in the urban environment and indoors,” explains Tara Phaff, D.P.T. Participants in the study also experienced a lower cortisol response, lower heart rates and improved recovery patterns, suggesting that exercising outdoors reduces stress on the nervous system, she adds.
2. Enhances Vitamin D Production
Many of us are running low on vitamin D. In fact, it’s one of the most common vitamin deficiencies. One benefit of exercising outdoors is that sunlight hitting our skin helps our bodies produce vitamin D.
“Vitamin D plays an essential role in calcium absorption, bone strength, muscle recovery and immune system function,” shares Hanelt. Research suggests that people who exercise outdoors may maintain higher vitamin D levels compared to those who exercise mostly indoors, though it largely depends on the individual, the time of year and time spent outside.
The good news is that you don’t have to spend hours in the sun for your skin to produce enough vitamin D. As little as 5 to 30 minutes of sun exposure between 10 a.m. and 4 p.m. can help maintain adequate levels in most people. If you plan on exercising outdoors longer than 15 to 30 minutes, especially midday, it’s best to use sun protection to prevent sunburn—you can still produce vitamin D with sunscreen on.
3. Builds Better Physical Fitness
From rocky, uneven hiking trails to sand that resists every step, the outdoors offers a wealth of diverse terrain. These are elements you’d never encounter on a flat gym floor, and navigating them can actually improve your physical fitness.
“Exercising outdoors often challenges the body differently than indoor exercise,” says De Leon. “Uneven terrain, hills, wind resistance and changing environments can increase muscle engagement, balance, coordination and cardiovascular demand.” As the body has to constantly adapt to differing terrains, exercising outdoors can help challenge and improve physical fitness and endurance.
4. May Strengthen Immune Function
Ever heard of forest bathing? It’s a term for the practice of spending intentional time in nature and is linked with many health benefits.
According to Phaff, spending time in forests can increase immune cells that fight infections, lower inflammatory markers linked to chronic disease, and enhance parasympathetic nervous system activity, which promotes rest and recovery. “Research supports the idea that natural environments are psychologically restorative in systems tied to stress, immunity and inflammation regulation,” she says.
By taking your workout outdoors—and ideally around green spaces—you’re benefiting not just from exercise, but also from nature.
5. May Increase Cognitive Function
Feeling a bit of brain fog or stuck in a creative slump? Going for a walk or run outside may help boost brain power.
Research suggests that exercising outside offers more cognitive benefits than exercising indoors. One study found that a quick 15-minute walk outdoors led to a greater increase in cognitive function, including attention and working memory, compared to a 15-minute walk indoors.
So, if you’re able to take some steps outside, that might be the trick to helping your brain get back to work.
Our Expert Take
Moving your body outdoors offers substantial benefits for your health. It can improve mental well-being, boost vitamin D production, build better physical fitness through varied terrain and may strengthen immune function and support cognitive function.
So as the weather warms up, take it as your sign to break out your sneakers and enjoy the beautiful weather while supporting your physical and mental health—because for many of us, summer doesn’t last forever.
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