The Mental Benefits of Outdoor Exercise: How Nature Amplifies Workout Results

June 13, 2025

With Summer quickly approaching, we will soon spend more and more time outside taking walks in the fresh air, swimming laps in pools, and playing pickleball on a sunny court. Outdoor exercise can benefit both your physical and mental health [1]. While many of us look forward to spending time outside and in nature, it is also true that some individuals feel disconnected from nature or unable to reap its benefits due to time constraints. This blog post will highlight the restorative power of outdoor exercise, all nature can do for your mental health, and the rise of “green exercise” as a holistic approach to mental wellness.

Understanding the Science: How Nature Enhances Exercise Benefits

So, why exactly is exercising in nature so beneficial? Aren’t you exercising the same muscles you would be in a gym or at home? Although you can mostly do the same exercises indoors and outdoors, outdoor exercises in a natural environment, or “green exercise,” engage your senses simultaneously [2], providing a richer experience. When you run on a treadmill in the gym, you’re likely looking at the enclosed room around you, the television on the wall, or your phone. But when you run outside in nature, you feel the warmth of the sunlight on your skin, hear the sounds of the birds chirping, and smell the grass around you. Being aware of all your senses can promote feelings of mindfulness [3], helping you calm your nervous system and stay in the present [4].

The sun also plays a large role in mood regulation. It supplies us with vitamin D, which is known to regulate and improve mood and sleep [5], both of which are important for maintaining mental wellness [6].

Studies have shown that the type of setting you exercise in also affects mental health benefits. In one study, participants who walked in nature for 90 minutes had lower levels of both rumination and neural activity seen among those with mental illnesses compared to individuals who walked in urban environments [7]. These results indicated that exercising in natural, “wild” settings was often more beneficial for mental health than exercising in urban environments [8,9], though more findings are needed to confirm this evidence.

Key Mental Benefits of Taking Your Workout Outdoors

Stress Reduction and Anxiety Relief

Being outdoors is a natural stress reliever; spending just 20 to 30 minutes in nature significantly reduces cortisol, the body’s stress hormone [10]. Not only does it reduce stress, but it also puts you in a meditative, tranquil state associated with creativity, joy, and focus [11].

Have you ever noticed how walking outdoors helps clear your mind when you’re overthinking? There is truth behind this. Study results show that a short 30-minute walk in a natural setting reduced ruminative (repetitive and negative) thinking among healthy participants [12]. So, next time you’re in a thought spiral, try taking a walk in nature!

Mood Enhancement and Depression Symptom Reduction

It’s no coincidence that spending time in the sun often makes you smile. A wealth of research attests to the connection between sunlight and serotonin [13], aiding mood regulation [14]. This also plays into why many experience Seasonal Affective Disorder (SAD), also called seasonal depression, in the Winter months when the sun sets earlier in the day [15].

Just as sunlight helps enhance your mental health, so do the sights and sounds you experience in nature. According to studies, people who listened to nature sounds, like cricket noises, performed better on cognitive tests measuring attention functioning than those who listened to urban sounds, like the sounds of a busy cafe [16]. Likewise, similar research found that individuals who looked at “awe-inducing” natural settings, like big mountains and waterfalls, had positive emotional effects and improved mood. Finally, researchers on outdoor exercise and mental illness found that participants suffering from depression reported a greater decrease in their symptoms after doing physical activity outdoors rather than indoors [17].

Cognitive Function and Mental Clarity

Along with its other benefits, being surrounded by nature also restores attention and improves focus [18]. Various studies found that after spending time in nature, participants performed better on cognitive tasks requiring sustained attention [19]. Likewise, nature helps improve memory [20] and creativity/creative problem-solving [21], making it a well-rounded variable in cognitive function.

Getting Started: Creating an Effective Outdoor Exercise Routine

Now that you know the incredible benefits of exercising outside in nature, you may wonder how to incorporate it into your fitness routine. Here are some simple steps to get you on track:

Assess local options. Are there any parks, trails, or green spaces nearby? Choose a green location that is accessible, safe, and comfortable. Remember to stay vigilant and cautious when walking and exercising alone in more remote areas.

Adapt to the weather. When you exercise outdoors, you are bound to run into weather dilemmas like rain, snow, or harsh temperatures. Remember to wear sunscreen, dress appropriately, and have an indoor backup plan for extreme weather conditions.

Create a plan. Use a calendar or agenda to plan what days/times you’ll exercise in nature. Try your best to stay consistent!

Optimizing Mental Benefits: Best Practices for Outdoor Workouts

Everyone will have different preferences for green exercise, but some general rules of thumb include:

Ideally, one should get 150 minutes of moderate aerobic exercise per week [22], or 30 minutes per weekday. However, the amount of exercise you should do per day can depend greatly on your health status, healthcare professional recommendations, and schedule.
Practicing mindfulness while exercising outdoors can help you reap the mental health benefits of green exercise more effectively [23]. While you exercise, notice each part of your body and how it feels, and engage your five senses with the world around you.
Assess whether you benefit from exercising socially or by yourself. Some individuals thrive exercising in groups, while others prefer to go solo.
Disconnect from electronics while you are exercising outdoors. This will allow you to fully engage your senses and stay mindful during your workout without distraction.

Overcoming Barriers to Outdoor Exercise

If you live in an urban area and don’t have easy access to green spaces, green exercise may be a bit more difficult. However, there are workarounds you can consider. Most urban areas have some green spaces, even if they are small. See if there are any parks or gardens nearby. If not, choose a street with decent greenery, like trees or bushes, to exercise near.

Another variable that may be a barrier to outdoor exercise is time constraints. If you are on a tight schedule, try waking up half an hour early for morning outdoor exercise. Or, you can fit exercise into your social plans. For example, if you typically go out to lunch with family or catch a movie with friends as your weekly social outings, try suggesting a group hike instead. This way, you still have time to bond with your loved ones while exercising in nature.

Specialized Applications: Outdoor Exercise for Specific Mental Health Needs

Remember, outdoor exercise will not cure a mental health condition. You must treat your condition in other ways as well, like by speaking with a professional. However, outdoor exercise may alleviate some symptoms. For those with anxiety, outdoor exercise can lower stress and help you feel calmer and at ease [24]. For those with depression, it can help boost mood and improve positive affect [25]. Finally, for those with attention deficit hyperactivity disorder (ADHD) or focus issues, exercising outdoors can help improve attention and promote mental clarity [26].

Integrating Outdoor Exercise Into Your Wellness Routine

By shifting your workout environment from indoors to outdoors in nature, you can reap the maximum physical and mental benefits of exercise. Though transitioning to an outdoor exercise routine may take some time and adjustment, the results can be well worth it. Try your new outdoor exercise routine for 30 days and see how you feel!

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