Nothing quite beats stepping outside and getting some much-needed fresh air. When it comes to raising our heart rate, apparently lacing up and braving the weather has benefits beyond a bit of vitamin D. A new study tested the effects of walking on a treadmill versus walking outdoors. As you may expect, it’s worth grabbing your coat.
The Study
The study published in Ecopsychology aimed to compare the effects of walking in an outdoor natural environment against participants walking in an indoor simulated natural environment. It focused on measures of perceived exertion and emotion. The researchers wanted to determine whether outdoor exercise leads to greater physical exertion (measured by heart rate). They also examined how this relates to perceived exertion and emotional responses. Additionally, it investigated whether differences in exertion could explain the psychological benefits of outdoor exercise.
READ MORE: Experts Reveal How Many Calories You Burn When Walking 10 000 Steps
The Methods
The research included:
- 74 university students.
- The participants were assigned to either walk outdoors on a 0.6 km flat pavement. Alternatively, they walked indoors on a treadmill while watching a video of the same outdoor path.
- Each participant walked for 15 minutes at their own pace. Exertion was measured using heart rate monitors and the Borg Rating of Perceived Exertion scale (RPE scale).
- Emotional responses were assessed using surveys. These measured factors such as energy, tension, calmness, and tiredness before and after the walk.
- Weather conditions like temperature, wind and cloud cover were also recorded.
The Results
- Heart rate: Participants who walked outdoors had a significantly higher average heart rate compared to indoor walkers. This indicates that the outdoor participants had greater physiological exertion.
- Perceived exertion: Despite the increased heart rate of the outdoor walking, participants’ perception of their walks didn’t differ significantly between the groups. Both groups rated their exertion as ‘very light’ to ‘light’ on the RPE scale.
- Psychological responses: Outdoor walkers found a significant increase in energy, whereas indoor walkers found no change. Indoor walkers experienced a significant reduction in tension whereas the outdoor walkers did not. No significant differences were found for positive affect, negative affect, calmness and tiredness.
The Conclusion
The researchers concluded: ‘These findings are consistent with a large body of literature documenting that acute bouts of physical activity in a natural environment increase positive activated affect. Participants exercising outdoors in a natural environment achieved a higher average heart rate than those exercising indoors in a simulated natural environment. However, they did not perceive they were exerting themselves to a greater degree than the indoor exercisers.’
READ MORE: 7,000 Steps a Day Could Be the Key to a Longer Life, Study Reveals
What Does This Mean For Us?
The researchers finally noted that since outdoor walking is more energizing, it may lead to greater enjoyment and persistence. This is especially relevant for those encouraging physical activity in sedentary populations. It would also be particularly relevant for those of us who are trying to adhere to new fitness goals consistently.
If we are more likely to find our modes of movement more enjoyable, we’re far more likely to stick it out long term. With the increased benefit of an elevated heart rate, we could also potentially see further improvements in our fitness levels. So if we have the choice and availability to walk outside, we should.
This article originally appeared on menshealth.com/UK
